Easy-prep recipes to see you right through Ramadan (2024)

FAQs

What to buy in preparation for Ramadan? ›

Foods like grains, fresh fruits, dates, milk, yoghurt, eggs and nuts should be included in one's diets before and during Ramadan. It is also important to remember, although lavish feasts are quite common, it is recommended to eat moderately like the time of the Prophet Muhammed (PBUH), with no extravagance or waste.

Suhur, Sahur, or Suhoor (UK: /səˈhɜːr/; Arabic: سحور, romanized: suḥūr, lit. 'of the dawn', 'pre-dawn meal'), also called Sahari, Sahri, or Sehri (Persian: سحری) is the meal consumed early in the morning by Muslims before fasting (sawm), before dawn during or outside the Islamic month of Ramadan.

Fruits, vegetables & nuts – Fruits provides natural sugars for energy, fluids and vitamins as well as minerals. Also, vegetables like cucumbers and lettuce are high in fibre and provide hydrating properties that helps the body feel cool. Raw nuts like almonds contain good fats which works wonders for the body.

It is recommended that before sunrise, Muslims eat a prefast meal known as suhur. This meal often resembles breakfast, but in some cultures it may include more dinner-like foods. After sundown, Muslims break their fast with iftar, a meal which usually starts with dates and water or milk, followed by dinner.

Practice Portion Control: Be mindful of portion sizes and avoid loading your plate with excessive amounts of food. Use smaller plates to help control portion sizes and prevent overeating. 3. Stay Hydrated: Drink plenty of water between Iftar and Suhoor to stay hydrated and prevent thirst during fasting hours.

During Ramadan, choose spiritual gifts that help your loved one get closer to Allah, such as a prayer rug or Quran prayer journal. When it comes to Eid, the most common and traditional gift is cash. However, if you want to look outside the box, consider sweet treats, jewelry, accessories, and clothing to wear on Eid.

It is kind to bring a gift to your neighbors during Ramadan. This can be a home-baked gift like cookies, a cake, or some other item that you like to prepare. Please make sure to avoid alcohol and animal by-products (dairy is fine).

​​Lean proteins (Chicken, Fish, Lentils)​

Including lean proteins such as chicken, fish, or lentils in your Iftar meal is essential for muscle repair and growth after fasting. Protein helps to rebuild tissues and promote satiety, preventing overeating and supporting overall health.

During Ramadan, two main meals are served: suhoor (or sehri), which is served before dawn, and iftar, which is served after sunset. Meals are eaten with family or with the local community. Suhoor and iftar meals typically contain fresh fruits, vegetables, halal meats , breads, cheeses, and sweets.

Here are some superfoods for sehri that will help you stay hydrated and energised until iftar. Eggs are rich in protein, vitamins, and nutrients that leave you feeling full for a longer time. One can make scrambled eggs and pair them with bread or you could even go for boiled eggs.

What food is unhealthy during Ramadan? ›

Fried foods and processed snacks should be avoided during Ramadan. These foods are often high in unhealthy fats, sodium, and preservatives, which can have adverse effects on your health, especially when consumed regularly.

Fruit and vegetables

Traditionally during Ramadan, dates are eaten at the start of Iftar to symbolise the breaking of the fast. Besides being an excellent source of energy, dates are also rich in potassium – helping muscles and nerves to function well. But don't consume too much as dates are high in sugar!

Although processed foods can be convenient, they usually contain high levels of fat, salt and sugar, everything we need to be limiting in our diet. So avoid snacking on junk foods such as chips, sweets, chocolate during Ramadan. Ramadan is a good time to try and cut down on your sugar intake.

Have plenty of soap on hand. Don't forget to stock up before Ramadan. Assign one person the job of breaking down the debris and leftovers, into what can be re-served, recycled, given away or what needs to be tossed. As you and your family clean, try talking about Ramadan or listening to the Qur'an.

The key concepts to remember are Hydration, adequate energy, protein-packed food with high fiber, and an antioxidant-rich diet. During non-fasting hours drink plenty of water and non-sugary beverages to keep your body well hydrated. Into suhoor and iftar meals include handful of mixed nuts and dry fruits.