Ramadan is an opportunity for you to adopt healthy habits. However,
with the abundance and easy preparation of food, people often break their fast
with lavish feasts, fried food and sweets, leading to weight gain and health
issues. Instead, what is required is a balanced and nutritional meal to help
maintain your health and weight during Ramadan.
Break your fast with 3 dates and 2 glasses of water. The main meal should be well-balanced with complex carbs, high-fibre and protein-rich foods. Here are 3 healthy recipes for Iftar for you to try this Ramadan.
Roasted Chicken with Vegetables
Ingredients: 2 small carrots, diced 1 zucchini, chopped 250g baby new potatoes, thinly sliced 2 green onions, diced 3 tsps olive oil 1 tsp grated lemon peel 1 clove garlic, minced 1/8 tsp crushed red pepper 1 medium skinless, boneless chicken breast half (about 6 oz.) 1 tsp lemon juice 1/8 tsp dried basil leaves 1 tsp dried rosemary 1/2 tsp paprika 1-1/4 tsp salt 1/8 tsp ground black pepper Fresh basil (optional)
In a large bowl, toss together baby potatoes, carrots, zucchini, green onions, 2 tsps olive oil, lemon peel, garlic, lemon juice, red pepper, 3/4 tsp salt and some pepper. Spread on a baking pan.
In another bowl, mix paprika, remaining salt and pepper, rosemary and dried basil. Rub the chicken breast skin with the remaining 1 tsp olive oil and sprinkle with paprika mix. Lay the chicken on top of the vegetables.
Bake at 170° for 25-30 minutes or until the veggies are charred and chicken is cooked. Garnish with fresh basil.
Okra Beef Stew with Rice
Ingredients: 2 tbsps olive oil 1 large onion, chopped 1/2 kg beef top sirloin cut into 1-inch cubes 6 cloves garlic, minced 1½ tbsps ground coriander seeds 2 tsps cumin 1 tsp white pepper 2 cups water 2 large tomatoes, blended (or 1½ cups tomato sauce) 1 tbsp tomato paste 1 green chili pepper, seeded and minced 1 inch ginger, minced 1 tsp salt 2 cups fresh okra cut into 1-inch pieces
Heat oil in a large pot over high heat. Add onion and sauté until transparent.
Add beef, garlic, coriander, cumin, and white pepper. Stir and cook until meat is brown, about 5 minutes.
Add water, tomatoes, tomato paste, green chili pepper, ginger, and salt. Stir and bring to a boil. Reduce heat to low. Cover partly and simmer for 30-40 minutes until meat is tender.
Stir in okra. Simmer for 10 minutes. Serve with rice.
Servings: 2 Ingredients: 2 Salmon Fillet (120 g each) 2 garlic cloves finely minced 1 tbsp fresh parsley 1 tsp dried basil 1 tbsp lemon juice 2 tbsps extra virgin olive oil Salt and pepper, to taste
In a medium glass bowl, prepare the marinade by mixing the garlic, olive oil, lemon juice, dried basil, fresh parsley, salt and pepper.
Place the salmon fillets, in a medium baking dish, cover with the marinade, and marinate in the refrigerator for 1 hour.
Preheat the oven to about 200 degree Celsius.
Cover the baking dish with aluminum foil, and bake for 35-45 minutes, or until easily flaked with a fork. Garnish with some fresh parsley and serve with steamed vegetables.
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