Fasting Foods

When doing an anushthan, Anandi Ma and Dileepji suggest that we fast for at least two of our three daily meals. In Kundalini Maha Yoga, fasting does not mean avoiding all food. Instead, we eat fasting foods.

What are fasting foods?

Eating light and easy-to-digest foods during any intense practices helps maintain the subtle energy. With that in mind, see the recipes and list of recommended fasting foods below, which are recommended by Anandi Ma to support a successful anusthan. You can either make three fasting meals each day or make two fasting and one regular meal each day. Do whatever works for you. These recipes may be fasting foods but they’re simple, satisfying and delicious!

Fasting Foods List

AVOID onions, garlic, alcohol, meat, eggs. These work against the energy of an anushthan.

ENJOY foods such as fruit, nuts, dairy and all root vegetables. Certain grains, greens and spices are fasting foods as well, see below.

CLICK the boxes below to expand the full list and sample recipes.

Traditional Fasting Foods List

Root vegetables (all kinds)
Yams/Sweet Potatoes
Yucca Root

Rajagaro (Amaranth)


Black pepper
Green chilis
Neem leaves

Nuts (all kinds and also peanuts)

Fruit (all kinds)

Sour cream
Half & half
Heavy cream
Cheese (with vegetable rennet)
Cottage Cheese
Cream Cheese

Fruit juice


Sample Recipes

Stewed Apples

A Simple-To-Make Breakfast or Snack


Slice apples thin, put in a pot, and cover with water. Cook until apples are soft. Add a dash of cardamom, sweetener, and a little ghee before serving

Fasting Potatoes

Serves 2-4

4 med. potatoes, small diced
2T oil
1 tsp. cumin seed
1tsp salt
1tsp crushed jalapenos
½ tsp. ground black pepper
1 T lemon juice
¼ c. chopped cilantro
¼ c. unsalted peanuts, ground until crumbly


Boil potatoes until tender. Set aside.

Heat oil in skillet on med-high. When hot, add cumin seed and potatoes.

Reduce heat to medium-low.

Stir in salt, jalapenos, and lemon juice. Cook for 3-4 minutes, stirring occasionally.

Remove from heat, stir in cilantro and peanuts and serve.

Spinach Salad

serves 2-3

1 T oil for dressing
1 bunch of spinach, washed and chopped
¾ tsp. salt
1 tsp ground black pepper
½ tsp. lemon juice


Heat oil in skillet at medium heat

When oil is hot, turn off heat and quickly add all ingredients.

Stir until spinach is wilted.

Remove from heat and serve.

Potato Carrot Soup

Serves 4-6

6 c. water
4 med. potatoes, peeled and diced
2 med. carrots, diced
1 tsp salt
1 tsp ground black pepper
1 T oil
1tsp cumin seeds
1/4c. chopped cilantro


Cook potatoes and carrots in pressure cooker with 2 cups of water at med-high heat until pressure builds and it starts to whistle. Turn off heat and wait until pressure is completely down.

Puree potatoes and carrots in a blender or food processor and return to the pot.

Add salt and pepper. Bring the mixture to a boil and simmer on low for 10 min.

Add remaining water.

Heat oil in a small frying pan. When hot, add cumin seeds and heat until they start to pop. Add cumin seed mixture to the soup and bring it to a boil.

Thin the soup with more water if necessary.

Top with cilantro and serve.

Carrot-Raisin Salad

Serves 4–6

3 cups carrots, shredded
1/2 cup raisins
1/2 cup toasted sunflower seeds
1/2 cup orange juice
1/4 cup lemon juice
pinch of salt
1 tsp. olive oil
1 handful of chopped cilantro or parsley


Combine carrots and raisins.

Cover with boiling water for 5 minutes.

Drain well and combine with the rest of ingredients while still hot.

Let cool and enjoy with a dollop of yogurt.

Quinoa With Potatoes and Carrots

Serves 4–6

5 T oil
1tsp. cumin seeds
1tsp coriander seeds
2 medium carrots, diced
2 medium potatoes, diced
1 cup water
3tsp. salt
1 cup raw Quinoa, cooked according to package and let cool
cilantro, chopped
chopped chili pepper/ optional


In a heavy skillet, heat oil.

Add cumin and coriander seeds.

Add potatoes and carrots stir and add water and salt.

Cook until almost soft then add quinoa and continue to cook on low heat until veggies are cooked through and quinoa is hot.

Removed from heat and stir in lots of fresh chopped cilantro.

Samo Kitchari

Serves 2-4

2T cooking oil or ghee
1tsp. cumin seeds
4c water
2c. samo (a grain, available at Indian grocery stores)
2 large potatoes, peeled and diced small
1 ½ tsp. salt
¼ tsp. black pepper
¼ c. cilantro, chopped


Wash the samo well, 3-4 times in warm water. Drain.

Heat oil in large skillet over medium heat. When oil is hot add cumin seeds. As soon as seeds pop, add water and reduce heat to med-low.

Add samo, potatoes. Sir well and cover, stirring occasionally.

Simmer 10 minutes or until the water is gone and the mixture becomes porridge-like.

Stir in salt, pepper and cilantro. Serve with plain yogurt.

Optional: 1tsp crushed red pepper or 1 jalapeno finely chopped

Quinoa-Spinach Scalloped Potatoes Bake

Serves: 4-6

2/3 cup quinoa, uncooked
1 tablespoon olive oil
2 pounds spinach, washed and chopped
6 medium potatoes, peeled and thinly sliced
2 tablespoons butter, melted
1/2 cup milk
4 ounces feta cheese, crumbled*
1⁄2 teaspoon seasoned salt for quinoa (or to taste)
1 tsp salt for potato mixture (or to taste)
1 teaspoon black pepper
1 teaspoon oregano
1⁄2 teaspoon dill
1 cup sharp cheddar cheese, grated
3 tablespoons sesame seeds


Preheat oven to 350 degrees. Grease a 9-inch glass or metal pie pan.

In a medium sauce pot, rinse 2/3 cups quinoa a few times. Fill a saucepan with 1 1/3 cups water, add salt and then bring to a boil. Once boiling, reduce heat to low and cover. Cook for 15 minutes and then remove from stove and put off to the side.

While quinoa is cooking, in a large skillet or Dutch oven, heat 1tablespoon olive oil over medium heat and then add washed/chopped spinach.

Continue to saute until spinach is limp (3-5 minutes). Remove from heat and set aside to cool.

Peel and thinly slice the potatoes and set aside.

Melt 2 tablespoons butter in 1/2 cup milk and then set aside.

In a medium bowl, mix together quinoa, feta (crumbled) and stir in the spinach mixture.

In another bowl, combine sliced potatoes and spices.

Layer half of the sliced potatoes in the greased baking pan. Then add quinoa/ spinach mixture for the next layer, and then layer with remaining potato slices. Gently pour milk/butter mixture over the top. Then top potatoes with the grated cheddar cheese and finish with sprinkling the sesame seeds on top.

Cover with foil (if you spray the foil with an oil spray, the cheese won’t stick to the foil) and bake in a preheated oven for 35 minutes. Remove the foil and let continue to bake for another 10 minutes or until the top is golden brown. Remove from oven and let sit for 10 minutes before serving.