Healthy Fasting During Navratri: How to Improve Your Diet Without Losing Energy

Navratri isn’t just a festival — it’s a vibrant celebration of devotion, discipline, and deep-rooted tradition. For nine powerful nights, millions across India and beyond engage in fasting as an offering of spiritual focus. But beyond the prayers and chants lies an equally important aspect that often needs more attention: your body.

Many fast during Navratri for spiritual elevation, but the ritual also doubles as a chance to detoxify the system and reset health habits. When approached with mindfulness, fasting can help improve digestion, boost metabolism, and even support sustainable weight management. However, if done incorrectly, it can leave you exhausted, dehydrated, and nutrient-deficient — exactly what you want to avoid during an intense period of devotion and celebration.

This guide dives into smarter food choices, effective hydration strategies, and practical ways to maintain consistent energy levels while fasting. Whether you’re following a traditional fast or a modified diet, you’ll learn how to nourish your body, avoid common pitfalls, and stay light yet strong throughout the Navratri season.

Understanding Navratri Fasting Guidelines

How Long Does Navratri Fasting Last?

Navratri, observed in both spring and autumn, spans nine consecutive days. While the sacred festival honours different forms of Goddess Durga, fasting during these days holds immense spiritual and physiological significance. However, the manner of fasting isn’t uniform across India—it varies by region, tradition, and even by family.

In North Indian households, devotees often observe a complete or partial fast for all nine days, occasionally eating only one meal per day. In contrast, in states like Maharashtra and Gujarat, many observe a more relaxed version, often fasting on the first and last days or skipping grains while including fruits and milk.

Common Rules That Shape Navratri Fasting

Despite regional differences, several core guidelines remain universally embraced during Navratri:

• No grains: Wheat, rice, and pulses are typically avoided. Instead, alternatives like buckwheat (kuttu), water chestnut flour (singhara), amaranth (rajgira), and barnyard millet (samak) take center stage.
• No onion and garlic: These are considered tamasic—foods believed to increase lethargy and aggression. Navratri promotes a satvik (pure) way of eating that supports clarity, calmness, and spiritual focus.
• Use sendhanamak (rock salt): Regular table salt is replaced with rock salt, aligning with traditional fasting customs and digestive ease.
• Limit processed and packaged foods: Emphasis is placed on fresh, natural ingredients to support detoxification and energy balance.

Why Are Some Foods Excluded—and Others Encouraged?

Every rule observed during Navratri fasting is rooted in ancient Indian science and seasonal wisdom. The exclusion of grains and legumes isn’t arbitrary—these foods are heavy and harder to digest, especially as the digestive fire (agni) naturally weakens during seasonal transitions. This aligns with Ayurveda’s principles, which hold that dietary simplicity supports internal cleansing and spiritual progress.

Fruits, roots like sweet potatoes, and dairy products such as milk and yogurt are encouraged because they are nutrient-dense, hydrating, and easy to digest. Buckwheat and amaranth not only comply with fasting norms but also deliver complex carbohydrates and essential amino acids, making them energetically superior substitutes.

Adopting a Mindful Approach to Fasting

The essence of Navratri fasting is not in restriction, but in refinement. Choosing to fast mindfully translates to listening to hunger cues, selecting nourishing food combinations, and staying attuned to how your body responds to changes in the diet. Ask yourself: Are you eating out of habit, or from true hunger? Are your meals bringing energy and clarity—or sluggishness?

Mindful fasting also means staying balanced. It’s not about starving but about eating right—slowly, intentionally, and with gratitude. That shift in perspective unlocks the true health benefits of fasting and aligns your body and mind with the meditative spirit of Navratri.

Nutritional Benefits of Fasting During Navratri

Navratri fasting goes beyond religious significance—it offers a golden opportunity to realign your nourishment with your body’s natural rhythms. When done mindfully, fasting can support metabolic health, reduce inflammation, and create room for deep cellular repair. Here’s how strategic fasting during Navratri enhances well-being from the inside out.

Fasting Supports Natural Detoxification

Your body has an innate detox system primarily driven by the liver, kidneys, and lymphatic system. However, fasting helps ease the load. When you limit food intake—especially processed foods, excessive sugars, and hard-to-digest fats—your digestive system uses less energy. That allows other vital functions, like cellular cleaning (autophagy), to activate more efficiently.

Autophagy, a biological process recognized with the 2016 Nobel Prize in Medicine, enables the body to recycle damaged cells and eliminate toxins. This internal ‘spring cleaning’ becomes more effective when you fast, even intermittently. A 2019 review published in Cell Metabolism confirms that time-restricted fasting can facilitate detoxification by triggering autophagy and reducing oxidative stress markers.

Healthy Fasting Enhances Metabolism and Supports Weight Balance

One of the most talked-about benefits of fasting is its effect on weight and metabolism. During fasting periods, the body shifts from relying on glucose to using stored fat for energy—a process called lipolysis. This metabolic switch can support fat loss while preserving lean muscle, especially when combined with a high-quality satvik diet.

A clinical trial published in the journal Obesity (2016) found that intermittent fasting led to significant body weight reduction, improved insulin sensitivity, and decreased waist circumference in overweight individuals. When you fast mindfully during Navratri, the body becomes more metabolically flexible, adapting more efficiently to different energy sources.

Fasting Promotes Cellular Repair & Mental Clarity

At the cellular level, fasting reboots your system. With digestion on pause, your body shifts attention to repair mechanisms. Mitochondrial health improves, damaged proteins are removed, and new cells regenerate more efficiently. This goes hand-in-hand with better brain performance.

Think about how you feel after a heavy meal—sluggish, perhaps even mentally foggy? Fasting offers the opposite effect. Short-term fasting elevates brain-derived neurotrophic factor (BDNF), according to findings in Neuroscience Letters, which directly improves memory, focus, and learning ability.

The clearer thinking and emotional calm many experience during Navratri aren’t coincidental—they stem from biochemical shifts that fasting naturally initiates.

Reduced Inflammation and Better Digestion

Low-grade chronic inflammation contributes to several modern-day ailments, from bloating to joint pain and fatigue. Fasting, especially when coupled with an anti-inflammatory satvik diet, can help reduce inflammation levels in the body.

• CRP levels (C-reactive protein), a common marker of inflammation, have been shown to decrease during fasting periods.
• Digestive rest during fasting allows the gut lining to repair, rebalancing microbiota and enhancing nutrient absorption.
• Reduced meal frequency minimizes digestive sprain, improving overall gastrointestinal function.

Imagine giving your digestion a spa day, repeatedly for nine days—this is essentially what healthy Navratri fasting enables when it’s aligned with your body’s needs.

Feeling lighter, thinking clearer, and digesting better are not just subjective experiences; they’re biologically-backed benefits that unfold when you fast with purpose and insight.

Healthy Foods to Eat During Navratri Fasting

Fasting during Navratri isn’t about depriving the body—it’s about realigning it. Choosing the right foods helps maintain energy, balance blood sugar, and nourish your body deeply. Wondering what to include in your plate to make your fast both meaningful and nutritious? Let’s explore the most beneficial choices available to you during these nine days.

Fruits: Nature’s Instant Energy Source

Start with fruits. They’re rich in natural sugars, water, electrolytes, fibre, and antioxidants, making them the ideal first food after breaking a fast. Bananas provide potassium and quick energy, apples give soluble fiber and vitamin C, and papaya supports digestion with its natural enzymes. Because they’re high in water content, fruits also help combat dehydration—something you want to avoid when fasting for long hours.

Root Vegetables: Sustained Energy Without Spikes

Sweet potatoes, regular potatoes, and arbi (colocasia) offer complex carbohydrates that release energy slowly, stabilising blood sugar levels. Sweet potatoes especially are a powerhouse of beta-carotene and fibre, which support gut health and immunity. Including lightly sautéed or steamed root vegetables in your meals will keep you full and energized.

Wholesome Grain Alternatives That Satisfy

• Rajgira (Amaranth): A complete protein source, rich in magnesium, iron, and calcium. Amaranth is exceptionally beneficial for muscle repair and bone strength.
• Kuttu (Buckwheat): Gluten-free and high in rutin, a flavonoid that improves blood circulation and reduces inflammation.
• Samak Rice (Barnyard Millet): Mimics the satisfaction of regular rice without the spikes—it’s light, easy to digest, and rich in B vitamins and iron.

Dairy: Strengthening Muscles and Bones

Paneer, yogurt, and milk deliver high-quality animal protein, calcium, and probiotics. Yogurt, in particular, supports digestive health by repopulating beneficial gut bacteria, while paneer provides satiety and fuel for muscle maintenance. Choose full-fat, unflavoured options to maximise satiety and nutritional value during fasting periods.

Nuts and Seeds: Dense in Nutrients, Light in Quantity

Don’t underestimate the power of a handful of nuts. Almonds and walnuts are excellent sources of omega-3 fatty acids, vitamin E, and protein. Chia seeds, when soaked, form a gel-like consistency and offer incredible hydration along with fiber and plant-based omega-3s. Including a few soaked almonds or a spoonful of chia pudding between meals can help you fend off cravings and maintain sustained energy.

Traditional Fats: Fuel for the Mind and Body

Ghee and cold-pressed oils don’t just enhance flavour—they also support the absorption of fat-soluble vitamins like A, D, E, and K. A teaspoon of ghee in your kuttu roti or added to steamed sweet potatoes brings satiety and supports hormone production. Cold-pressed coconut or peanut oil can be safely used for light cooking during fasting without compromising the satvik principle.

Coconut Water and Lemon Water: Liquid Electrolyte Boost

As fasting may limit your salt intake, replenishing electrolytes becomes crucial. Coconut water is rich in potassium, sodium, magnesium, and natural sugars—all key to preventing fatigue. Lemon water, especially with a pinch of rock salt or a spoonful of honey, rehydrates the body, stimulates digestion, and provides a refreshing start or break to your fasting day.

Each of these foods carries not just nutrition but intention—supporting your body while allowing you to stay anchored in the spiritual essence of Navratri. Curious how to combine them into balanced meals? Keep reading—you’ll find practical meal planning ideas up ahead.

What to Avoid: Foods That Disrupt Healthy Fasting During Navratri

Navratri is not just a time of devotion—it’s also a unique opportunity to reset and nourish the body. But to truly benefit from this period of spiritual and physical cleansing, it’s essential to avoid certain foods that work against your body’s natural rhythms. Wondering which foods to steer clear of? Here are the main culprits to watch out for when aiming for a healthier fasting experience.

Processed and Packaged Foods: A Hidden Health Trap

At first glance, a bag of “fasting-friendly” chips or a readymade snack mix might seem harmless—but take a closer look at the label. These products are typically high in sodium, refined oils, added sugars, and chemical preservatives. Consuming processed foods during fasting undermines the purpose of detoxifying and nourishing the system.

High sodium intake from packaged snacks contributes to water retention and bloating, while added preservatives can disrupt gut health. A study published in the journal Cell Metabolism (2019) found that ultra-processed foods not only increase calorie intake but are also linked to metabolic imbalances and weight gain.

Deep-Fried Snacks: Heavy on the Stomach, Harmful for the Heart

Sabudanavadas and potato chips fried in reused oil might be traditional favorites, but during fasting they do more harm than good. Deep-fried foods are rich in trans fats and oxidative compounds, both of which contribute to sluggish digestion, inflammation, and increased cholesterol levels.

Scientific data from the American Heart Association confirms that frequent consumption of fried foods is associated with a higher risk of type 2 diabetes and cardiovascular problems. While occasional indulgence is understandable, relying on fried snacks throughout Navratri risks negating all the benefits of fasting.

Refined Sugar and Artificial Sweeteners: Disrupting Insulin Harmony

It might be tempting to add a little more sugar to your vrat recipes or reach for sweets made with artificial sweeteners—but both can derail your metabolic rhythm. Refined sugar causes sharp spikes in blood glucose, followed by crashes that leave you fatigued and craving more. Artificial sweeteners, although calorie-free, alter gut microbiota and may increase sugar cravings in the long run.

A 2020 review in Frontiers in Nutrition highlighted the correlation between artificial sweeteners and impaired glucose tolerance, especially in individuals who fast or eat irregularly. Keeping your Navratri diet truly clean means replacing refined options with naturally sweet alternatives like dates or ripe bananas—only in moderation.

Carbonated and Sugary Beverages: Empty Calories, No Hydration

Whether it’s a sugary soft drink or a bottle of artificially flavored juice, these beverages add nothing but empty calories. Packed with high-fructose corn syrup or artificial sweeteners, they promote dehydration rather than quenching thirst. Although they might give a quick energy rush, the effect is fleeting and often followed by energy crashes.

Studies published in the Journal of Clinical Endocrinology & Metabolism confirm that intake of sugary drinks interferes with leptin — the hormone responsible for satiety — leading to increased hunger and higher caloric intake throughout the day. In short, these drinks sabotage your body’s effort to cleanse and rejuvenate during fasting.

Choosing Smarter for a Healthier Fast

Navratri fasting invites us to simplify and purify. By consciously avoiding deep-fried items, sugary treats, and consuming processed foods, you create space for more nourishing, real foods that energize instead of exhaust. Have you taken a moment to scan your pantry for hidden evaders? Aim for plant-based, lightly cooked meals and notice the difference in your mood, energy, and digestion—day by day.

Importance of Hydration During Fasting

Why Hydration Becomes Even More Vital When Fasting

During Navratri, when you’re consuming fewer meals and relying on lighter, plant-based foods, water intake plays a silent yet powerful role in sustaining energy supply, digestive function, and overall mental clarity. Without sufficient hydration, it’s easy to mistake thirst for hunger, experience headaches, sluggishness, or even dizziness—symptoms that are often mistakenly attributed only to fasting.

In the absence of regular meals, your body no longer receives as much water from food sources, such as fruits and vegetables. This makes direct fluid consumption the main source of hydration. Water assists in flushing toxins, supporting kidney filtration, maintaining body temperature, and even enabling the metabolic breakdown of food for energy, all of which are crucial during a time of intentional dietary restraint.

Simple Strategies to Stay Hydrated—Even on Limited Intake

Wondering how to get enough fluid while observing a traditional satvik diet? Let’s break it down into practical actions that don’t require overhauling your Navratri routine:

• Sip Water Throughout the Day – Don’t wait until you feel thirsty. Thirst is a delayed signal. Keeping a bottle nearby and taking small, frequent sips helps sustain hydration levels evenly.
• Make Water More Inviting with Natural Infusions – Add slices of lemon, a sprig of mint, or a few cucumber rounds to your drinking water. These simple additions not only make a glass of water more refreshing but also support digestion and electrolyte balance.
• Turn to Herbal Teas for Quiet Warmth – Caffeine-free teas like tulsi (holy basil), ginger, or fennel do more than hydrate. They soothe the digestive system and offer a moment of calm. Steep a cup in the morning or evening to ease your system while maintaining your fluid intake.
• Drink Coconut Water for Natural Energy – Rich in potassium, magnesium, and sodium, coconut water provides a mild sweetness and restores electrolytes with zero additives. One 240 ml serving contains around 600 mg of potassium—close to 15% of your daily recommended intake—making it a smart, revitalizing choice.

Want a rhythm to guide your hydration? Start with a glass of water upon waking, one mid-morning, drink with your mid-day meal, a cup of herbal tea during the afternoon dip, and a glass again before sundown. This staggered approach sustains your body’s fluid balance and prevents dips in energy levels.

Your body speaks in subtle signs: dry lips, fatigue, and lack of concentration often point to dehydration. During Navratri, when nutrition is already minimalistic, prioritizing water isn’t just recommended—it’s non-negotiable for internal balance and well-being.

Balanced Meal Planning for Navratri: Build Nourishing Plates with Purpose

Planning meals during Navratri fasting isn’t just about keeping hunger at bay — it’s about creating a rhythm that keeps your energy steady, your digestion smooth, and your body nourished with every bite. The right nutritional combination will help you stay active, mentally clear, and spiritually aligned throughout the nine days.

What Makes a Balanced Navratri Meal?

Even though food options are restricted to satvik ingredients, it’s entirely possible to build balanced, fulfilling meals. Each plate should ideally combine:

• Carbohydrates: Your body needs steady fuel. Include complex carbs like sama rice (barnyard millet), sweet potato, or sabudana to sustain energy.
• Proteins: Though legumes and meat are avoided, you can rely on paneer, amaranth flour, milk, and nuts to meet your protein needs.
• Healthy Fats: Ghee, coconut oil, and nuts offer satiating fats that enhance nutrient absorption and balance blood sugar levels.
• Fiber: Fresh fruits, raw vegetables, and seeds like flax or chia (when included) help keep your digestion regular — an essential function during fasting.

Sample Meal Ideas for a Well-Rounded Fast

Not sure how to put those components together? Here’s how you can structure a day of meals in a way that’s both traditional and deeply nourishing.

Breakfast: Light, Energising, and Digestive-Friendly

• A bowl of fresh-cut papaya or banana — high in natural enzymes and potassium.
• Handful of soaked almonds and walnuts — for protein, healthy fats, and sustained energy release.
• A glass of warm cow’s milk or almond milk — calming and grounding to start your day.

Lunch: The Anchor Meal for Your Day

• Sama rice pulao with vegetables like bottle gourd or carrots — packed with complex carbs and fiber.
• Sabudana khichdi with peanuts and cumin — light, yet filling, with a source of resistant starch for gut health.
• A bowl of homemade yogurt — rich in probiotics for improved digestion and immunity.

Dinner: Calm Your System Before Bed

• Baked or steamed sweet potato — high in beta-carotene and easy to digest.
• Stir-fried paneer with sendhanamak and rock salt — a good-quality protein source with essential minerals.
• Fresh cucumber-tomato salad with lemon juice — hydrating and cleansing for the digestive tract.

Snacks: Nourish Between Meals Without Disrupting the Fast

• Roasted makhana (fox nuts) — low-calorie, crunchy, and high in magnesium.
• Banana slices with a teaspoon of natural peanut butter — filling, with a good balance of carbohydrate and fat.

Mastering Portion Control — Even with “Light” Foods

One of the most overlooked elements of successful fasting is portion awareness. Foods like sabudana and sweet potato, while permitted and healthy in moderation, can quickly push the body into a calorie surplus when consumed freely. Even fruits, when overdone, may spike blood sugar and leave you hungrier sooner.

Take a moment before each meal to pause and assess: are you eating out of hunger, habit, or a craving for comfort? Serve smaller portions, chew deeply, and give your body the time to register fullness. The satvik approach is about satiety, not indulgence.

Ready to rework your fasting meals? Pull out your favourite ingredients, mix these combinations creatively, and let each meal support the intention behind your fast — purification, not restriction.

Smart Snacking: Healthy Fasting Snacks to Keep You Energised

Navratri fasting often revolves around two main goals—maintaining religious discipline and supporting inner detox. But let’s be honest: those long fasting hours can make snack cravings very real. What you choose to eat between meals determines whether your fast becomes a balanced wellness ritual or a drain on your energy. Smart snacking is not about munching mindlessly; it’s selecting nutrient-rich foods that keep your blood sugar stable and your mood uplifted.

1. Roasted Makhana in Desi Ghee

Light, crunchy, and deeply satisfying, makhana or fox nuts are a snack you can count on. Roast them in a teaspoon of cow ghee and sprinkle with rock salt and a pinch of jeera powder. Makhana is rich in magnesium and low in fat, which supports heart health while keeping you full for longer. Studies show that the anti-inflammatory flavonoids in makhana improve metabolic health when consumed regularly during fasting or calorie-restricted diets.

2. Sabudana Khichdi with a Twist

Tradition meets nutrition when sabudana khichdi gets a colourful makeover. Add diced carrots, boiled peanuts, and chopped green beans to the usual sago pearls. Cooking it in ghee with fresh curry leaves and cumin not only boosts flavour but also digestion. Keep portions mindful: sabudana spikes glucose quickly, so balancing it with fibre from veggies helps keep insulin levels in check.

3. Fruit Chaat Elevated with Chia Seeds

Slice apples, papaya, and pomegranate, then toss them with lemon juice, black pepper, and a teaspoon of soaked chia seeds. Why chia? Because just 10 grams offer over 4 grams of fibre and a valuable dose of omega-3 ALA fatty acids. This combination hydrates, energises, and satisfies your sweet tooth without processed sugar.

4. Dates and Nuts — Nature’s Energy Bomb

Three dates paired with a handful of almonds or walnuts can fuel your body quickly and effectively. Dates contain natural sugars like glucose, fructose, and sucrose, which offer rapid energy, while nuts provide protein and healthy fats that slow the sugar absorption. This combo powers your brain and muscles, especially during afternoon dips in energy.

5. Paneer Cubes with Rock Salt and Black Pepper

Paneer is one of the few high-protein options allowed during fasting. Cut it into bite-sized cubes and season simply with rock salt and freshly ground black pepper. This no-fuss snack offers all nine essential amino acids and a steady protein input to prevent muscle breakdown—especially valuable if you’re active during Navratri.

6. Principles for Smarter Snacking During Fasting

• Choose whole foods over packaged products—even if they’re labelled “fasting-friendly”.
• Focus on nutrient density: every bite should contribute to your body’s needs.
• Combine macronutrients: pair carbs with healthy fats or protein to maintain satiety.
• Control portion sizes by pre-plating instead of eating straight from a container.
• Keep your snacks minimal—two per day is sufficient if your main meals are balanced.

Smart snacking transforms your Navratri fast from a test of willpower into an opportunity to nourish your body with intention. Every bite is a chance to align tradition with health-conscious habits. Feeling inspired to prep some of these this week?

Wholesome & Easy Navratri Recipes to Nourish Your Body

Fasting during Navratri isn’t just a spiritual practice—it’s a powerful way to reset the body, if done with intention and balanced nutrition. Choosing light, nutrient-dense recipes helps sustain energy, support digestion, and maintain emotional clarity. Whether you’re looking for a hearty breakfast, a fulfilling lunch, or something light for the evening, these recipes bring together tradition and nutrition in perfect harmony.

Rajgira Paratha with Mint Chutney

Rich in calcium and amino acids, rajgira (amaranth flour) makes an excellent gluten-free base for parathas. Combined with seasonal vegetables, it turns into a satisfying meal that’s both nourishing and grounding.

• Ingredients:Rajgira flour, boiled mashed potato, rock salt, green chilli, fresh coriander, ghee for roasting
• Mint Chutney: Fresh mint, coriander, ginger, lemon juice, and sendhanamak (rock salt)
• Method: Mix all paratha ingredients and knead into a soft dough. Roll gently, cook on a hot pan with ghee until golden. Blend all chutney ingredients together as a fresh accompaniment.

Pairs beautifully with cucumber raita or plain curd to support digestion.

Sama Rice Pulao with Vegetables

Sama rice (barnyard millet) is light on the stomach, high in fibre, and a great fasting grain. This pulao comes together quickly and feels like a complete meal.

• Ingredients: Sama rice, diced carrots, green beans, rock salt, cumin seeds, ghee, black pepper
• Method: Soak sama rice for 30 minutes. Heat ghee, add cumin seeds and vegetables, sauté lightly. Add rice with twice the amount of water. Season and cook covered until soft.

You can sprinkle crushed peanuts or add paneer cubes to boost protein levels.

Sweet Potato & Paneer Tikki

This fibre-rich, vitamin-dense tikki is delightfully crisp on the outside and soft inside. It keeps blood sugar steady and satiety levels high.

• Ingredients: Boiled sweet potato, grated paneer, sendhanamak, chopped ginger, green chilli, black pepper, amaranth flour (optional for binding)
• Method: Mash and mix all ingredients into a firm dough. Shape into patties and roast on a non-stick pan with ghee until golden brown.

Serve with fresh mint chutney or a bowl of tomato-free curd dip.

Banana Almond Smoothie with Chia Seeds

This smoothie is rich in potassium, fibre, and healthy fat. A perfect quick option for suhoor (pre-fast meal) or to break the fast gently without burdening digestion.

• Ingredients: Ripe banana, soaked almonds, chia seeds, coconut water or almond milk, cinnamon
• Method: Blend banana, almonds, and liquid until smooth. Stir in soaked chia seeds and a pinch of cinnamon. Chill and serve.

Chia seeds in the mix provide omega-3 fats and slow-digesting fibre for lasting energy.

KuttuDosa with Coconut Chutney

Kuttu (buckwheat) is another fasting-friendly grain high in resistant starch and antioxidants. This dosa is gut-friendly, naturally gluten-free, and easy to digest.

• Ingredients:Kuttu flour, boiled potato, sendhanamak, ajwain (carom seeds), water
• Chutney: Fresh grated coconut, green chilli, roasted peanut, and rock salt blended into a smooth, light paste
• Method: Whisk dosa batter till smooth. Pour thinly over hot pan and cook till crisp. Serve warm with chutney.

This makes an ideal light dinner option that doesn’t disturb sleep due to its easy digestibility.

All these recipes follow the principles of fasting: minimal ingredients, high nourishment, and clean digestion. Want to prep ahead? Most of these dishes can be partially made earlier—store your chutneys and pre-boiled veggies or grains in glass containers for freshness and convenience.