Shravan Month Healthy Food Guide: Nourish Your Body & Spirit

Introduction

Shravan, also known as Sawan, is the holiest month in the Hindu calendar, revered by devotees of Lord Shiva. In 2025, Shravan spans from July 14 to August 10 (Purnimant calendar, North India) or July 10 to August 8 (Amavasyant calendar, South India and Maharashtra). This sacred month involves fasting, mantra chanting, temple visits, and abstaining from tamasic foods, such as meat, onions, and garlic. Shravan Somvar (Mondays) are especially significant for fasting and spiritual practices.

Beyond rituals, Shravan is a time to reset your body and mind. The monsoon season weakens digestion (Agni), so Ayurveda recommends a sattvic diet—pure, light, and seasonal—to detoxify, boost immunity, and enhance mental clarity.

This guide covers healthy foods for Shravan, Ayurvedic eating tips, and simple recipes to keep you energized and spiritually aligned.

Why Eating Mindfully During Shravan Matters

During Shravan, devotees:

• Follow a vegetarian diet.

• Avoid onion, garlic, and heavy grains.

• Observe fasts, especially on Mondays.

• Reduce processed and fried foods.

These practices align with Ayurveda’s emphasis on light, easily digestible foods during the monsoon season.

Top Healthy Foods to Eat in Shravan

1. Fruits (Seasonal and Fresh)

Fruits like bananas, apples, papaya, pomegranates, and berries are nutrient-rich and ideal for fasting.

Tip: Start your day with soaked dates or a banana for a quick energy boost.

2. Sabudana (Sago)

Sabudana is a fasting staple, providing easily digestible carbs.

Recipe Idea: Sabudana khichdi with roasted peanuts and sendha namak (rock salt).

3. Samak Rice (Barnyard Millet)

A gluten-free millet, perfect as a rice substitute during fasts.

Health Perk: High in fiber and iron, aids digestion.

Recipe Idea: Samak rice pulao with carrots and peas.

4. Lauki (Bottle Gourd)

This cooling vegetable detoxifies and keeps digestion light.

Recipe Idea: Steamed lauki or lauki thepla (without garlic/onion).

5. Coconut and Coconut Water

Rich in electrolytes and healthy fats, great for hydration and skin health.

Recipe Idea: Coconut laddoos with jaggery and dry fruits.

6. Curd (Dahi) & Buttermilk (Chaas)

Supports gut health and cools the body. Avoid if prone to colds.

7. Rock Salt (Sendha Namak)

Less processed, with trace minerals, ideal for fasting dishes.

Tip: Replace regular salt with sendha namak for better mineral absorption.

8. Flours for Fasting (Kuttu, Singhara, Rajgira)

Gluten-free flours perfect for:

• Kuttu paratha

• Rajgira roti

• Singhara halwa

Foods to Avoid in Shravan

• Onion & garlic (tamasic)

• Non-vegetarian food

• Fried foods (slow digestion)

• Grains like wheat and rice are allowed on fasting days

• Caffeinated drinks (opt for herbal teas)

Ayurvedic Tips for Shravan Diet

• Start with warm water + tulsi or ginger.

• Eat freshly cooked meals, avoid leftovers.

• Fast mindfully with fruits, nuts, and fluids

• Chew slowly to aid digestion.

• Prefer warm, lightly spiced foods over cold ones

Sample Shravan Fasting Meal Plan

Time	What to Eat
Morning	Warm water with lemon/tulsi + fruit
Mid-morning	Coconut water / Buttermilk
Lunch	Samak rice pulao + cucumber raita
Snack	Roasted makhana or banana
Dinner	Lauki sabzi + kuttu roti + sendha namak
Before bed	Warm milk with cardamom or turmeric

Food & Spirituality Go Hand in Hand

A sattvic diet during Shravan elevates physical and spiritual energy. Fresh, plant-based foods cooked with devotion align body and mind with spiritual vibrations.

Final Thoughts

Shravan is a time to reset your diet, reconnect spiritually, and practice mindful eating. These food ideas support both health and devotion.

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Stay tuned for more wellness guides and desi diet plans.

Har Har Mahadev | Namaste Healthy

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Recipes for Shravan

1. Sabudana Khichdi (Fasting Friendly)

Why it’s good: Light, gluten-free, and energizing.

Ingredients (Serves 2):

• 1 cup sabudana (soaked overnight)

• 2 medium potatoes (boiled & cubed)

• ½指標:½ cup roasted peanuts (coarsely crushed)

• 1 tsp cumin seeds

• 2 green chilies (optional)

• Sendha namak to taste

• 1 tbsp ghee or groundnut oil

• Fresh coriander & lemon juice for garnish

Instructions:

1. Soak sabudana for 6-8 hours, drain, and set aside.

2. Heat ghee in a wide pan, add cumin and chilies, and sauté.

3. Add potatoes, cook for 2 minutes.

4. Add sabudana and peanuts, sprinkle sendha namak.

5. Stir on medium heat until sabudana is translucent (7-10 mins).

6. Garnish with coriander and lemon juice.

Tips:

• Use a wide pan to avoid stickiness.

• Don’t oversoak sabudana.

• Perfect for temple offerings or travel.

2. Samak Rice Pulao

Why it’s good: Gluten-free, fiber-rich, digestion-friendly.

Ingredients:

• 1 cup samak rice (soaked 30 mins)

• 1 cup diced vegetables (carrot, beans, lauki)

• 1 tbsp ghee

• 1 tsp cumin seeds

• 1 green chili

• Sendha namak

• Fresh coriander & lemon for garnish

Instructions:

1. Heat ghee, add cumin and chili.

2. Sauté vegetables for 2 minutes.

3. Add soaked samak rice and 2 cups water.

4. Add sendha namak, cover, and cook for 12-15 mins on low.

5. Garnish with coriander and lemon.

3. Rajgira (Amaranth) Chilla

Why it’s good: High in calcium, iron, and gluten-free.

Ingredients:

• 1 cup rajgira flour

• ½ cup grated lauki or carrot

• 1 tsp green chili paste

• Sendha namak

• Water for batter

• Ghee for cooking

Instructions:

1. Mix ingredients into a smooth batter.

2. Heat a pan, pour batter like a dosa.

3. Drizzle ghee, cook until golden on both sides.

4. Serve with coconut chutney or curd.

4. Sweet Potato (Shakarkand) Tikki

Why it’s good: Rich in vitamin A, provides complex carbs.

Ingredients:

• 2 medium sweet potatoes (boiled & mashed)

• 1 tsp cumin seeds

• ½ tsp amchur or lemon juice

• Green chili (optional)

• 1 tbsp rajgira flour

• Sendha namak

• Ghee for frying

Instructions:

1. Mix ingredients into a soft dough.

2. Shape into small tikkis.

3. Shallow fry in ghee until crispy.

4. Serve with mint-coconut chutney.

5. Lauki Kadhi (Bottle Gourd Yogurt Curry)

Why it’s good: Hydrating, probiotic-rich, sattvic.

Ingredients:

• 1 cup grated lauki

• 1 cup curd (whisked)

• 1 tbsp singhara or kuttu flour

• ½ tsp cumin seeds

• Curry leaves

• Green chili

• Sendha namak

Instructions:

1. Boil lauki with a little water and salt.

2. Mix flour with curd, and add to lauki.

3. Temper cumin, chili, and curry leaves in ghee, then add.

4. Simmer until thick. Serve with samak rice or rajgira roti.

6. Dry Fruit & Coconut Ladoo (No Sugar)

Why it’s good: Instant energy, no refined sugar.

Ingredients:

• ½ cup desiccated coconut

• ½ cup chopped seedless dates

• ¼ cup chopped almonds, cashews, raisins

• 1 tsp ghee

• Cardamom powder

Instructions:

1. Heat ghee, lightly roast coconut, and dry fruits.

2. Add dates, cook until soft and sticky.

3. Add cardamom, mix well.

4. Cool slightly, shape into ladoos

Satvik Vibes, Soulful Taste
Fuel your Shravan fast with these nourishing recipes.
More recipes at NamasteHealthy.in.