The Holy month of Ramadan is a time to practice
self-control, self-discipline, sacrifice and empathy for those less fortunate. This
is the time to control excesses and practise moderation in all aspects of life,
including food. Having said that, it’s also important to ensure proper
nourishment between Iftar and Suhoor to prepare you for the next day of
fasting. You need to be mindful of striking the right nutritional balance in
the meals you consume in order to stay healthy, energized and keep your weight
in check. This Ramadan, let us commit to eating healthy and staying healthy.
For Suhoor, we recommend having a wholesome meal to keep you energized until Iftar. Start with a small snack like a banana, handful of nuts or few energy balls (get the recipe). Follow that with starchy, high-fibre foods such as wholegrains, beans, oats, nuts, seeds for energy as these can help keep you feeling fuller and aid digestion. Drink plenty of fluids. Here are 3 simple and healthy recipes for Suhoor.
Peanut Butter and
Jelly Overnight Oats
Ingredients: 1/2 cup rolled oats 1/2 cup milk of choice 1/4 cup non-fat Greek yogurt 1 tbsp chia seeds 1 tbsp honey or maple syrup 1/4 tsp vanilla extract Toppings: 1 tbsp strawberry jam 1 tbsp peanut butter 1/4 cup diced strawberries 2 tbsp peanuts, crushed
Place all the ingredients into a large glass container and mix until combined.
Cover the glass container with a lid. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving.
Uncover and enjoy the next day. Thin with a little more milk or water, if desired. Note: You can use any toppings that you like such as fruits, nut butters, chopped nuts, shredded coconut, etc.
Shakshuka with Cheese
Ingredients: 6 eggs 2 tbsp olive oil 1 onion, diced 6 cloves garlic, crushed 1 red pepper, sliced 1 green pepper 1 tsp cumin seeds 1 tbsp sweet paprika 1 tbsp tomato puree 50ml water 400g tomatoes, chopped 1 tbsp lemon juice Pinch of sugar Burrata or feta or labneh Salt and pepper, to taste Pinch of dried parsley
Heat the olive oil in a medium skillet and add the onions. Sauté till golden brown.
Add garlic and sauté for few minutes. Stir in pepper and when softened, add cumin seeds and paprika.
Stir in the tomato puree and fry for a minute before pouring in the water.
Add tomatoes, lemon juice and sugar. Season with salt and pepper. Turn down the heat and simmer for 30 minutes uncovered.
Make 6 indentations in the tomato base and crack in the eggs. Season each egg and cover the pan. Cook for 8-10 minutes or until the whites are set and the yolks are still soft.
Remove from the heat and add cheese of choice. Garnish with dried parsley, and serve with sourdough bread.
If you had a late night and have only got a little bit of time before dawn, here’s an alternative Suhoor recipe that is quick and easy to make.