Ramadan is the holy month in which Muslims across the world observe fasts. One of the purposes of this Ramadan is to inculcate stoicism and self-restraint.
During Ramadan, Muslim families usually gather round to enjoy a good meal during sahoor. It is advisable to choose relevant and important food that will sustain one through the fast. Preparing a healthy, delicious meal is therefore important to mark the beginning or end of the fast.
For Iftar
1. Fruits and Vegetables
Two servings of vegetables and two of fruits per day are recommended. It is advised you have one serving of fruit and one serving of vegetables at each of your meals.
Dates are also eaten to mark the breaking of the fast. Apart from the fact that dates are a remarkable source of energy, they also help the muscles and nerves to function well because they are rich in potassium.
2.Stuffed Dates With Blue Cheese
Blue cheese and dates are a wonderful combination. They both complement each other by giving you a savory taste that melts in your mouth.
3. Chicken shawarma
Shawarma is a very popular meal taken all over the world, especially in the Middle East. Chicken baked in yogurt is usually rolled up in bread
For Sahoor (pre-dawn meal).
1. Rice
Rice and other alternatives that are rich in fiber should be taken. Wholemeal bread and brown rice will take longer to digest. This will help you to sustain energy during the day.
2. Fruits and Vegetables
Fruits and vegetables are rich in fiber, also. Apart from sustaining your energy for the fast, they also prevent constipation. Fruits and vegetables also provide the body with vitamins, minerals, and phytochemicals that are good for the health.
3. Meat
Low-fat dairy products, fish, and chicken are a wonderful source of protein and they, in fact, reduce fat intake. In this Ramadan period, you need foods that will help build and repair body tissue and also protect your body from diseases, building up the immune system. Consumption of high calcium dairy products also helps in maintaining strong bones.
In all, in both Iftar and Sahoor, your meals should be taken in moderation. Take it easy on those meals so you don’t develop ingestion and other gastric problems.