Fluffy barnyard millet with potato, paneer and crushed peanuts, seasoned with cumin, green chilli and rock salt. A satisfying option for Navratri and other fasting days.
- Energy
- 486 kcal
- Protein
- 18 g
- Carbs
- 50 g
- Fat
- 24 g
Great for: Batter, Spinner, Runner, Junior (12–18), Wicketkeeper
Why it works
On fasting days that allow millets like samak, this gives carbohydrate for play (about 1–4 g/kg before longer sessions is the general guide) along with paneer and peanuts for protein. Fasting customs vary, so check the ingredients against your own practice.
When: Lunch on a fasting day, or 3–4 hours before playing.
Ingredients
- 120 g Samak rice (barnyard millet / vrat ke chawal), rinsed
- 100 g Paneer, cubed
- 30 g Peanuts, roasted and coarsely crushed
- 100 g (1 small) Potato, diced
- 10 g (2 tsp) Desi cow ghee Panjeri House
- 2 g Rock salt (sendha namak) Panjeri House
- to taste Cumin seeds, green chilli, ginger, lemon, coriander
- 2 cups Water
Method
- Heat ghee, add cumin, green chilli and ginger.
- Add potato and sauté 3 minutes, then add paneer cubes and toss for 1 minute.
- Add samak rice and rock salt and stir to coat.
- Pour in water, bring to a boil, cover and cook on low for 10–12 minutes until soft.
- Fold in crushed peanuts, lemon juice and coriander. Serve with curd.
Coach’s tips
- Pair with salted coconut water or majjiga (with rock salt) on hot fasting days.
- Use ready-made rajgira or sabudana if samak is not part of your fast.
- Rock salt is chosen for fasting custom; its sodium is similar to regular salt.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.