Healthy and Satisfying Meals for Ramadan

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By Sara Lagardien Abdullah

This article is exclusive to the Online Edition 5 of VARSITY News.

 

Those who observe the holy month of Ramadan refrain from eating or drinking between dusk and dawn. Therefore, it is imperative that the meals that are eaten before one starts fasting and when one breaks fast are healthy, satisfying and able to sustain oneself throughout the period of fasting. Below are some quick and healthy recipes to enjoy during the month of Ramadan and thereafter.

 

Suhoor

Overnight Oats – https://cookieandkate.com/overnight-oats-recipe/

INGREDIENTS

  • ⅓ cup homemade muesli, or ⅓ cup old-fashioned oats plus ¼ teaspoon ground cinnamon
  • 1 tablespoon chia seeds
  • 1 tablespoon almond butter or peanut butter
  • ½ cup of milk of choice for a very thick consistency, or up to ⅔ cup of milk for a lighter consistency
  • ½ cup of fruit (I like fresh or frozen blueberries or raspberries, or sliced fresh strawberries)
  • Drizzle of maple syrup or honey, if desired

INSTRUCTIONS

  1. In a jar or bowl (a working jar or 1-pint mason jar is perfect), combine the muesli (or old-fashioned oats and cinnamon), chia seeds and peanut butter. Add a splash of the milk and mix the peanut butter into the oats. Then add the rest of the milk and stir to combine.
  2. Top with your choice of fruit. (If you used more milk than ½ cup and you want your fruit to stay on top, wait to top the oats until you’re ready to serve. If you’re using fruit that doesn’t store well, like sliced apple or banana, wait to top the oats until you’re ready to serve.)
  3. Place the lid on the jar and refrigerate overnight, or up to 5 days. When you’re ready to serve, add a drizzle of maple syrup or honey if you’d like, and enjoy chilled.

 

Cocoa Date Banana Smoothie – https://mvslim.com/done-healthy-suhoor-food-recipes/

INGREDIENTS

  1. 1 banana
  2. 5 medjool dates pitted
  3. 1 glass milk (you could mix it with water to make it less creamy)
  4. 2 teaspoons cocoa powder
  5. ½ teaspoon cinnamon (optional)

INSTRUCTIONS

  1. Simply add all ingredients to a blender, and blend away until smooth and creamy!

 

Iftaar

Chickpea Dahl https://www.maggime.com/en/recipes/chickpea-dahl/49693

INGREDIENTS

  • 2 medium onions, sliced
  • 1 tablespoon vegetable oil
  • 4 cloves garlic
  • 1 medium green chili
  • 1 tablespoon tomato paste
  • 1 sachet Indian Masala Mix
  • 1 cup precooked chick peas, drained
  • 2 cups water
  • 2-3 tablespoons coriander leaves, roughly chopped

INSTRUCTIONS

  1. In a deep saucepan, sauté onions in vegetable oil until golden.
  2. Add garlic, chilli, tomato paste, Indian Masala Mix, chickpeas and water and simmer over medium heat for 15 mins until the sauce is slightly thick.
  3. Remove from heat, garnish with coriander and serve with flat bread or steamed rice.

 

Coconut Ginger Carrot Soup – https://runningonrealfood.com/coconut-ginger-carrot-soup-2/

INGREDIENTS

  • 1  medium white onion, diced
  • 3 cloves garlic, minced
  • 2 tbsp fresh ginger, minced
  • 1 tsp cumin
  • 1 tsp coriander
  • 5 cups peeled and chopped carrots (approx. 7 large carrots)
  • 3 cups vegetable stock
  • 1 cup canned full-fat coconut milk (use light if desired for a lower fat soup)
  • salt and pepper to taste

INSTRUCTIONS

  1. In a large saucepan, cook the onion and garlic in either 2 tsp of olive oilvegetable stock or water for 3-4 minutes until soft and fragrant.
  2. Add the ginger, carrot and spices, stir to combine and cook for another few minutes. Add a little splash of vegetable broth if the pan starts to dry out.
  3. Add the coconut milk and vegetable broth and let simmer lightly, uncovered for about 20-25 minutes or until the carrots are cooked through.
  4. Either use an immersion blender right in the pot or transfer the soup to a blender and blend until smooth and creamy.
  5. Season with salt and pepper, if needed.
  6. Serve right away with toppings like fresh cilantro and a squeeze of fresh lime juice, or store in the fridge up to 5 days. Can be frozen up to 3 months.

 

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