Maintaining a healthy diet and active lifestyle is important for everyone, but especially those who observe the month of Ramadan. For those who celebrate Ramadan or cultures that partake in intermittent fasting, it is something they must participate in. People who are intermittent fasting typically suffer from hunger pangs and have low energy which makes them feel lethargic and cranky. These moods can lead to choosing unhealthy eats or binging because after so many hours without nourishment, the first thing you want to do is stuff your mouth with whatever is in sight.
End the unhealthy cycle of mistreating your body during this fasting period. The key is to prepare and eat the right foods at Iftar and Suhoor – these are the two important meals for Ramadan. Iftar, the evening meal, is typically when you break-fast just after 7 pm. Traditionally it begins with dates and water or milk. Suhoor is the morning meal and is eaten in the very early morning hours before sunrise.
Here are two recipes, including important ingredients such as greens, grains, fats and protein to keep you satiated so you have enough fuel to function for your next fasting period and your Lucille Roberts workouts.
Iftar; Spicy Quinoa Vegetable Salad
• 1 cup quinoa
• 2 cups vegetable broth
• 2 medium tomatoes, chopped fine
• 1/2 cup green onions, thinly sliced
• 1/2 cup parsley, chopped
• 1/2 cup fresh mint, chopped
• 1/2 yellow bell pepper, chopped
• 1/2 large cucumber peeled, seeded and cut into 1/4-inch cubes
• 1 cup cooked chickpeas
• 1/4 cup freshly squeezed lemon juice
• 1 tablespoon agave nectar, pomegranate molasses, or other sweetener to taste
• 1-3 teaspoons hot pepper paste or sauce
• 1/2 teaspoon salt (to taste)
• 1 tablespoon water
Heat 2 cups of vegetable broth, or heat water and add vegetable bouillon. While you’re waiting for it to come to a boil, toast the quinoa in a large, dry saucepan for about 3 minutes, or until it releases a nutty aroma. When the broth reaches a boil, add it carefully to the quinoa then cover and turn the heat very low. Cook until quinoa is tender and all liquid is absorbed – about 5-10 minutes. Remove from heat, fluff, and allow to cool. Quinoa can be refrigerated and stored overnight if necessary. Add all chopped vegetables and the chickpeas to the quinoa. Mix the lemon juice and remaining ingredients well and add them to the quinoa, stirring so that the dressing is distributed evenly. Serve mounded in the center of a large platter, with butter lettuce leaves.
Original recipe and other great meals can be found on ProductiveMuslim.com
Suhoor; Tropical Almond Lassi
- 1/2 very ripe mango, peeled and diced
- 2 handfuls spinach or kale
- 1/2 cup pineapple chunks
- 1/4 cup raw almonds
- 1/2 cup fat free milk or Greek yogurt. You can also substitute almond or soy milk.
Blend together all of the ingredients in a blender until smooth and chill in the fridge until time to serve. Top drink with more raw almonds (chopped or whole).
Original recipe can be found on Yasmeen Health Nut
Important to note: Fasting is not starvation. Skipping a meal and/or restricting your eating for 24 hours should not be your intention.
We would love to see your recipes and hear how you prepare during your fasting month!