Festivals and religious celebrations are times of joy, devotion, and, of course, delicious prasad (offerings to god). While these sacred foods are prepared with love and reverence, it’s important to enjoy them without compromising our health. Prasad, often rich in sugar and ghee, can pose challenges for those mindful of their dietary choices. However, with a few thoughtful adjustments, you can savour the divine offerings while maintaining a healthy lifestyle.

Moderation is key when it comes to consuming any type of food, including prasad. High sugar and fat content can have long-term effects on your health, so it’s crucial to find a balance. Fortunately, there are ways to enjoy prasad while adhering to a healthy diet. Here are some practical tips to make prasad a healthier part of your diet.

Chef Pranav Joshi, a food consultant with over 23 years of experience in the culinary industry, emphasises the importance of using wholesome ingredients in preparing prasad. 

He suggests incorporating ragi flour along with rice flour when making Modaks, a traditional sweet offered to Lord Ganesh. Usually made with sugar or jaggery and fried in ghee, Chef Joshi recommends substituting sugar with honey or liquid jaggery. He also says that the use of grains in prasad preparation is not a new concept but one that has resurfaced due to growing health consciousness. 

Historically, various grains were an integral part of traditional recipes, and this trend has re-emerged as people become more aware of their health. By incorporating millet flour like ragi, sorghum, and barley, along with natural sweeteners such as honey or liquid jaggery, you align with both age-old practices and modern health trends.

Joshi highlights that traditionally, sweets were made with jaggery before the introduction of refined sugars in India, and he strongly recommends using organically sourced honey while making any prasad for a nutritious touch. He also said that prasad made with pure desi ghee and without added sugar can provide sufficient energy, eliminating the need for additional supplements to the body. 

To maintain a balanced diet while enjoying prasad, it’s important to keep portion sizes in check. Consuming prasad in small quantities such as a serving of 15-20 grams can allow you to savour the flavours and traditions without overindulging. This approach helps you enjoy the festive offerings while managing your overall intake and supporting a healthy lifestyle.

Kalpana Jogle, a homemaker with a passion for making modaks for the past 10 years, shares her own tips for preparing healthier prasad options with some simple substitutions to make these treats healthier.

Swap sugar and jaggery for dates and figs

Traditional modaks often use sugar or jaggery to sweeten the filling. Instead, Kalpana Jogle suggests using dates and figs (anjeer). Dates and figs are natural sweeteners that offer a wealth of health benefits. They are rich in fibre, vitamins, and minerals, which can aid in digestion and provide sustained energy. By using dates and figs, you reduce the intake of refined sugars and add nutritional value to your prasad.

Opt for steamed modaks instead of fried

Another way to make prasad healthier is by changing the cooking method. Fried modaks are delicious, but can be high in unhealthy fats. Steaming, on the other hand, is a healthier alternative that retains the flavours while reducing fat content. Steamed modaks are lighter and can be enjoyed without the added calories and fats that come with frying.

Using dates and figs lowers the calorie content compared to traditional sugar-laden recipes. Steaming also cuts down on the additional calories from frying.

Benefits of using dates and figs

Dates and figs are packed with essential nutrients, including fibre, potassium, and antioxidants. These nutrients can contribute to better overall health and help maintain energy levels.The fibre content in dates and figs aids in digestion and helps prevent constipation, making your prasad not only enjoyable but also beneficial for your digestive system.

Incorporating these healthier modifications into your prasad preparation allows you to honour your traditions while taking care of your health. By making thoughtful ingredient choices and opting for healthier cooking methods, you can enjoy the festive offerings without moving from your health goals.

Also read :

In this diet-crazy world, what will keep you healthy?