Most people struggle to discover healthy food combinations that abide by their fasting rules, especially when avoiding salt. But with the right fasting food recipes without salt, you can enjoy tasty and satisfying meals. The key is to use natural flavours from herbs and spices without salt that enhance the taste and fulfil daily nutrient requirements to keep you going.
Whether fasting for Navratri, Ekadashi, Shivratri, or any other religious or health-related reason, these vrat recipes without salt will make your fasting experience easier. In this blog, we will explore six fasting food recipes without salt Indian that are still flavourful, nutritious, and simple to prepare with their health benefits during fasting.
Table Of Contents
1. 6 Easy & Healthy Fasting Recipes Without Salt
2. 5 Fasting Without Salt Benefits
3. The Final Say
4. FAQs
5. References
6 Easy & Healthy Fasting Recipes Without Salt
Try these vrat food without salt. They are light, nutritious, and offer fulfilling nutrients to keep you energetic and satisfied throughout your fasting period. Visit ToneOp Eats to experience the taste and wellness of nutritious, low-calorie meals.
1. Lauki Raita
During fasting periods, Lauki raita is a refreshing take to fasting, which helps maintain stomach comfort. Bottle gourds contain high water levels and valuable nutrients that promote digestive health by lowering stomach acidity and bloating. Yoghurt contains probiotics that improve taste without adding any salt.
Ingredients:
- Lauki (bottle gourd) - 1 cup (grated)
- Curd (yoghurt) - 1 cup
- Roasted cumin powder - ½ tsp
- Black pepper powder - ¼ tsp
- Coriander leaves - 1 tbsp (chopped)
- Rock sugar or honey (optional) - ½ tsp
Steps to Make:
1. Peel and grate the lauki, then boil it in water until soft. Drain and let it cool.
2. Whisk the curd in a bowl until smooth and creamy.
3. Mix the cooled lauki with the curd.
4. Sprinkle roasted cumin powder and black pepper powder and mix again.
5. Garnish with chopped coriander leaves. If you prefer a slight sweetness, add rock sugar(mishri) or honey.
6. Serve chilled for a refreshing and nutritious fasting meal.
2. Beetroot Salad
The nutritious salad contains high antioxidants, along with fibre and vitamins, which increase energy and promote healthy digestion throughout fasting days. The combination of beetroot as a healthy salad recipe also contributes to detox processes.
Ingredients:
- Beetroot – 1 medium-sized (grated or finely chopped)
- Cucumber – 1 small (chopped)
- Pomegranate seeds – 2 tbsp
- Roasted peanuts – 1 tbsp (crushed)
- Lemon juice – 1 tsp
- Black pepper powder - ¼ tsp
- Chopped coriander – 1 tbsp
- ToneOp Care’s Pumpkin Seeds - 1 tbsp
Steps to Make:
1. Peel and grate the beetroot or finely chop it.
2. Add chopped cucumber and pomegranate seeds to a bowl with beetroot.
3. Sprinkle black pepper powder and drizzle lemon juice over the mixture.
4. Toss everything well, then top with crushed roasted peanuts, pumpkin seeds and chopped coriander.
5. Serve immediately or chill for three minutes before eating for a refreshing taste.
3. Sweet Potato Chaat
Sweet potatoes work well as fasting foods because they combine their natural sweetness with fibre and essential vitamins. This chaat's digestive benefits, which include good foods for gut health, pair with an impressive taste profile among healthy flavours while skipping the salt addition.
Ingredients:
- Sweet potato – 1 medium (boiled and chopped)
- Black pepper powder - ¼ tsp
- Roasted cumin powder - ½ tsp
- Lemon juice – 1 tsp
- Pomegranate seeds – 1 tbsp
- Chopped coriander – 1 tbsp
Steps to Make:
1. Boil the sweet potato until soft, peel it, and chop it into cubes.
2. In a bowl, add the chopped sweet potatoes, black pepper powder, and roasted cumin powder.
3. Drizzle fresh lemon juice over it and toss everything together.
4. Garnish with pomegranate seeds and chopped coriander.
5. Serve fresh and enjoy a naturally sweet and tangy fasting dish.
4. Dahi Aloo
Dahi aloo is an easily digestible fasting meal that combines carbohydrates with beneficial probiotics. The carbohydrates in potatoes provide long-lasting energy, and curd benefits your digestive system and supports gut health needs.
Ingredients:
- Potatoes – 2 medium (boiled and chopped)
- Curd (yoghurt) – 1 cup
- Roasted cumin powder - ½ tsp
- Black pepper powder - ¼ tsp
- Ghee – 1 tsp
- Chopped coriander – 1 tbsp
Steps to Make:
1. Boil the potatoes until soft, peel them, and chop them into small cubes.
2. Heat ghee in a pan, add the boiled potatoes, and lightly sauté for a minute.
3. Whisk curd in a bowl until smooth and add it to the potatoes.
4. Sprinkle roasted cumin powder and black pepper powder. Mix well.
5. Garnish with chopped coriander and serve warm for a satisfying fasting meal.
Try ToneOp’s Intermittent Fasting Weight Loss Plan, which lets you choose from different fasting schedules, ranging from 8 to 20 hours, to suit your routine. If you have trouble adjusting to fasting, their diet coach can help you get personalised fasting schedules, eating windows, and guided nutritional support to stay on track.
5. Meethe Pude
The naturally sweet and soft-textured pude provides essential energy components. Adults observing fasting can enjoy this dessert, which contains nutritious flour with natural sweeteners and provides a wholesome replacement for fried sweets.
Ingredients:
- Singhara (water chestnut) flour – 1 cup
- Jaggery powder - ½ cup
- Grated coconut – 2 tbsp
- Cardamom powder - ½ tsp
- Ghee – 1 tsp
- Water – as needed
Steps to Make:
1. In a bowl, mix singhara flour, jaggery powder, grated coconut, and cardamom powder.
2. Gradually add water to form a smooth batter-like consistency.
3. Heat a non-stick pan and lightly grease it with ghee.
4. Pour a small ladle of batter onto the pan and spread it gently.
5. Cook on low heat until bubbles appear, then flip and cook the other side.
6. Serve warm and enjoy the naturally sweet and soft fasting pancakes.
6. Fruit Custard
The light and tasty fruit custard dessert offers natural sugars and fibre content for fasting low-calorie meal prep. The mix of dairy with fruits provides fasting-friendly nutrients that help digestion and meet sweet needs without disrupting energy levels.
Ingredients:
- Milk – 2 cups
- Arrowroot powder – 1 tbsp
- Jaggery powder – 2 tbsp
- Chopped fruits (banana, apple, pomegranate) - ½ cup
- Cardamom powder - ¼ tsp
- Chopped nuts – 1 tbsp
- ToneOp Care’s Sunflower Seeds - 1 tsp
Steps to Make:
1. Heat milk in a pan and boil it slowly.
2. In a small bowl, mix arrowroot powder with 2 tbsp water to form a smooth paste.
3. Slowly add this paste to the boiling milk while stirring continuously.
4. Let it cook for a few minutes until slightly thickened.
5. Turn off the heat, add jaggery powder and cardamom powder, and mix well.
6. Allow it to cool, then add chopped fruits, sunflower seeds and nuts.
7. Refrigerate for a while and serve chilled for a delightful fasting dessert.
Also Read: 9 Navratri Farali Recipes For A Healthy & Fulfilling Fasting
5 Fasting Without Salt Benefits
Fasting without salt can bring some good changes to your body in simple ways. Here’s how it helps:
- Stable Blood Pressure: Avoiding salt can help keep your blood pressure reasonable.
- Allows Kidney To Rest: Your kidneys get a break from filtering lots of salt.
- Less Bloating Concerns: Without salt, your body might hold less water, reducing puffiness.
- Reduces Water Retention: Salt makes your body hold onto water. Without it, you feel less heavy and water-logged.
- Supports Heart Health: It can be good for your heart in the long run by helping to keep blood pressure stable and reducing water retention.
Note: Our bodies need some salt to work properly, so completely cutting it out for long periods might not be a good idea. But for short fasting periods, skipping salt can have these helpful benefits for your body.
Also Read: Wholesome Recipe For Dal Khichdi to Nourish Your Body
The Final Say
So there you have it—six delicious and easy fasting food recipes without salt! We hope these ideas show you that fasting doesn't have to be tasteless. The secret to tasty salt-free foods lies in the natural sweetness, tanginess, and earthiness of fresh fruits, vegetables, and spices. So, try these simple recipes to make your salt-free fasting healthy while still adhering to your fasting guidelines.
FAQs
1. How much salt will break a fast?
A bit of salt (no calories) usually doesn't break a calorie-focused fast. But if your fast has specific salt rules, even a little might count as breaking it.
2. What to eat in a Thursday fast without salt?
Eat salt-free fruits (like bananas and apples), unsalted dry fruits/nuts (in small amounts), veggies (raw or cooked without salt, like cucumbers and potatoes), and plain dairy (yoghurt, milk). Focus on whole, natural foods and drink water!
References
- https://www.aspect-health.com/blog/salt-fasting-why-consuming-sodium-is-crucial-while-fasting-and-how-to-do-it-right#:~:text=On%20the%20contrary%2C%20consuming%20enough,Nausea%20and%2For%20vomiting
- https://food.ndtv.com/lists/10-best-navratri-vrat-recipes-694869
- https://www.nehascookbook.com/tag/vrat-ka-khana-without-salt/
- https://www.vegrecipesofindia.com/navratri-recipes-navratri-fasting-recipes/
- https://www.tarladalal.com/article-best-navratri,-vrat-recipes,-recipes-for-fasting-13
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