I think it is a terrific idea to plan your meals during Ramadan – not only does it help with stocking your pantry, it ensures you have healthy, nourishing meals planned.
If I hadn’t spoken with Hauwa of Casa Kuluwaz though, I wouldn’t have understood the need to plan.
Of the two ‘meals’,Iftar is much ‘celebrated’. Most people go all out to ‘feast’.
I like the idea of Suhoor, the start of the day’s fast – fortification for the hours ahead. Think of it as ‘breakfast’ – the most important meal of the day, setting you up for success, considering Iftar isn’t for a few hours yet, especially if you’re in the distant reaches where daylight is longer.
The word that strikes me when I think of the meals is ‘balance’. You need a bit of everything to set you on your way.
I like the formulaic approach: Complex carbohydrates + Protein + Healthy Fats + Fruit & Vegetables + Dairy + Water.
Avoid salty foods which can dehydrate you and heavy, fried foods.
Here are six (6) sets of breakfast ideas & recipes for Suhoor.
There are a hundred ways to have oatmeal – here are ten of them. Swirl some homemade date caramel (recipe coming soon) into your bowl for a mix of sweet and nourishing.
Truth is, you don’t have to limit yourself to oatmeal – make porridge out of rice, quinoa, millet and other whole grains.
Smoothies are some of the easiest things to rustle up – I think of them as ‘kitchen sink recipes’.
Add some oats, dates and yogurt to bulk things up if you like.
Here are a few suggestions to get you on your way. I love the addition of ginger in almost all my smoothies – it adds a hint of spice and draws out the sweetness of the other fruits and vegetables.
- Pawpaw, carrots, passion fruit
- Pawpaw, pineapple, watermelon
- Pawpaw with lime zest
- Strawberries with lemon zest
- Lettuce, mango, apple, cucumber and ginger
- Carrots, ginger and orange zest
- Mango, spinach, pineapple, lemon juice and fresh coconut milk
Serve up a nourishing sandwich of toast, spread with date caramel or peanut butter. Top with slices of banana, apples of pear.
Don’t forget produce and ingredients that are rich in Omega 3 & 6 – avocados, sardines and mackerel (can be mashed into delightful butters).
Pancakes and Waffles
Add some oats to your pancake/ waffle batter and serve with eggs, meats, cheeses and fruit.
Don’t forget the ‘croffle‘ is part of this group of amazing ‘set-me-up-for-the-day’.
Fruit Bowls & Parfaits
Add oats or granola, to some yogurt and you’re in heaven. Parfaits are also a delight, don’t leave them out.
From boiled, to poached, fried and baked, eggs are an amazing way to fill up.
Add vegetables for bulk and serve with pita crisps, toast or bread for bulk.
I hope you enjoy the suggestions.
Stay well xxx