In India, across all the states, this festival is celebrated vibrantly and in different ways.
In certain parts of India, this festival is celebrated to ward off the evils and celebrate the victory of Maa Durga over the demon Mahisa Sur. These “Nav-Ratri” or “Nine Nights” are believed to be filled with cosmic energies, vibrating the surroundings with activeness and excitement to worship Goddess Durga.
Apart from this, in many parts of the country, Navratri is also celebrated as the 9 nights leading up to the Hindu festival of Dussehra, celebrating the ultimate victory of good over evil. In fact, the Ram Leela is amongst the famous stage shows performed in Navratri, reviving the story of how Lord Ram killed Ravana to bring back Mata Sita from his prison.
This festival also teaches us to destroy the different negative emotions inside of us that are anger, lust, ego, greed, jealousy, stubbornness, attachment, dark intellect, evil mind, and will (consciousness), which are said to be the 10 heads of Ravana. The statue of Ravana is crafted and burnt the day after the end of the Navratri, called Dussehra or Vijaya Dashmi.
So, these were a few short stories described before we go to what foods to avoid and eat during Navratri in the autumn season. Let’s now take a tour of the key topics.
Dear reader, in Ayurveda, it is strongly suggested that consuming Tamsik foods leads to lethargy, irritation, and dullness. Tamsik foods include heavy-to-digest and deep-fried foods. It is because Navratri comes in the autumn season, in which the hot and humid climate imbalances the Pitta doshas in our body when some selective foods aren’t avoided.
Here are some food items you need to avoid during the autumn season or Sharad Ritu:-
- Heavy and fried foods.
- Spicy and sour foods.
- Vegetables like garlic, onion, ground nuts, and brinjals.
- Alcoholic beverages.
To balance all the doshas like Kapha, Vata, and especially Pitta, you need to choose the below-mentioned foods to eat in autumn including the Navratri to be active and energetic throughout this season.
- Grains and pulses like rice, barley, kidney beans, chickpeas, and green gram.
- Seasonal vegetables like pumpkin, spinach, gourd, sprouts, carrots, beetroots, and potatoes.
- Honey, jaggery, and coconut sugar.
- Fruits like pears, oranges, bananas, grapes, cranberries, avocado, and guava.
- Dry fruits like figs and raisins.
- You must take some natural herbs like Triphala Churna that helps in balancing all the three doshas (Vata, Pitta, and Kapha).
- Buttermilk and ghee are golden food items to include in your diet for celebrating Navratri in a healthier and nourishing manner.
| Must Read: Key Benefits of Herbal Tea for Body and Mind in Autumn Season
There are three common fast recipes for Navratri that are wholesome as well as tasty and keep your pitta dosha balanced.
- Makhana Aloo Tikki
Ingredients
Base
- 3 Boiled Potatoes (Mashed)
- ¼ cup Makhana (Lotus Seeds) – roasted and crushed (Tip: You may keep some whole for an added crunch!)
- ½ cup Spinach Leaves – finely chopped
- 2 tbsp. roasted Peanuts/Almonds – crushed
- 1 Green Chili – chopped (Optional)
Spices
- ½ tsp. crushed Fennel Seeds (Saunf)
- ¼ tsp. Red Chilli Powder
- ½ tsp. Chaat Masala
- Salt to taste (or Rock Salt)
For Binding & Flavour
- 2–3 tbsp. Grated Paneer (Optional)
- 1–2 tbsp. Besan (Chickpea Flour) or Cornstarch
To Cook
2 tsp Oil or Ghee (For Baking or Pan-Frying)
For the Dip
- ½ cup Thick Yogurt (Curd)
- 1 tsp. Lemon Juice
- 1 tbsp. chopped Coriander + Mint
- Pepper
- Salt to taste (or Sendha Namak, ie Rock Salt if you are observing a fast)
Method
- Roast the Makhana: Heat a pan, roast makhana till crispy. Crush coarsely.
- Mix the Dough:
- In a bowl, add mashed boiled potatoes, spinach leaves, roasted makhana, peanuts/almonds, green chilli, fennel, spices, rock salt, grated paneer, and besan. Mix well.
- Make small round patties and flatten slightly.
- Heat a little oil on the tawa/pan. Cook aloo makhana tikkis on both sides till golden and crisp.
3. Make the Dip: Mix yogurt, lemon juice, coriander, mint, salt, and pepper.
Enjoy aloo makhana tikkis with the dip!
2. Makhana Kheer
Ingredients
- ¼ cup Makhana (Fox Nuts / Lotus Seeds)
- 8 cups Cow’s Milk
- 1 tsp. Cow Ghee
- Jaggery or Honey – As per taste.
- Chopped Almonds and Cashews (Optional)
- Saffron Strands (Optional)
Method
- Heat 1 tsp. ghee in a pan.
- Add makhana and roast on low flame until they turn crisp and aromatic.
- Transfer them to a plate and crush coarsely (you can also pulse them lightly in a mixer).
- In a deep pan, bring the milk to a boil. Simmer on low flame and stir occasionally until it reduces and thickens.
- Add the crushed makhana to the thickened milk. Mix well.
- Sweeten with jaggery or honey as per taste. Stir continuously for 5–7 minutes.
- Serve warm for best taste and nutritional benefits.
Tip: You can garnish your Makhana Kheer with a few chopped almonds, cashews, or saffron strands for extra flavour and richness.
3. Kuttu ki Kachori or Vrat ki Kachori
Ingredients
For the Dough:
- 1 cup Buckwheat Flour (Kuttu Atta)
- 1 Boiled Potato (Mashed)
- 1 Green Chili (Chopped)
- Rock salt (Sendha Namak) – as needed
- Little Water (For Preparing Dough)
For the Filling:
- ½ cup Paneer (Grated)
- 1 Green Chili (Chopped)
- Rock Salt (Sendha Namak) and Black Pepper – to taste
- Lemon Juice
To Cook:
1–2 tsp Ghee or Oil
Method
- Make the dough:
- Mix Kuttu flour (Buckwheat), mashed boiled potato, green chili, and rock salt (Sendha Namak).
- Add a little water and prepare a soft dough.
2. Make the filling: Mix paneer, green chili, rock salt, black pepper, and lemon juice.
3. Prepare Tikki:
- Take a ball of dough, roll it into a small roti.
- Put some filling on one side, fold like a ball, and press to flatten like a tikki.
4. Heat a tawa, add a little ghee/oil. Cook both sides till golden and crispy.
Eat Vrat ki Kachori hot with plain curd or mint chutney.
| Must Read: Why fasting During Navratri is Beneficial, as per Ayurveda
Also called Himalayan rock salt, Sendha Namak is considered to be the purest, most unprocessed salt that supports digestion and maintains electrolyte balance during fasting. It also helps in balancing Kapha dosha, cooling down the body, especially from the heat accumulated during autumn.
Rich in essential minerals, it offers numerous health benefits – promoting healthy skin and hair, boosting metabolism and immunity, and adding flavour to fast recipes while ensuring purity and wellness.
Fall brings a sense of warmth and cosiness as the leaves change their colours, while Navratri adds a touch of sacredness and celebration to the season. Thus, nature gives us another season of beauty and devotion to experience.
Apart from nature's comfort and our rituals, and celebrations, it’s important to take care of what you eat. The change in season can affect your pitta dosha, often leading to tiredness or low energy.
Eating the right foods in autumn and trying healthy, light fasting recipes can keep you balanced, energetic, and joyful – helping you make the most of Navratri as well as the autumn season.
Wishing you a Happy Navratri!
May Maa Durga Bless you with Strength, Health, and Prosperity.
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