Joyful Meals For Ramadan

SAFA MOHAMED BAZARA & SALMA KHALED HEJAZI

Fasting during the Holy Month of Ramadan presents a wonderful opportunity to embrace a healthier lifestyle and even shed extra weight. To make the most of your fasting experience, it’s essential to focus on health and hydration this season. Here are a few recipes that will bring joy, nutrition, and flavors to your table.

Before we go to the nutritious and delicious Ramadan recipes we’re recommending, here are a few essential nutrition tips for Ramadan:

1. Stay Hydrated

One of the most crucial aspects of fasting is ensuring proper hydration. Drinking plenty of water between Iftar and Suhoor helps prevent dehydration and fatigue throughout the day.

2. Prioritize Fiber-Rich Foods

Since fasting may lead to constipation, including fiber-rich fruits and vegetables in your diet is vital. These not only aid digestion but also provide essential vitamins and minerals.

3. Make Smart Choices for Iftar and Suhoor

For Iftar, start with water or laban along with dates to gently prepare your stomach for digestion. For Suhoor, opt for protein-rich foods like legumes, tuna, or yogurt to help sustain energy and keep you full for longer. High-potassium foods such as bananas, sweet potatoes, beets, and avocados also help regulate thirst.

4. Avoid Certain Foods

Highly processed foods, fast food, and high-sodium items like pickles can lead to excessive thirst. Coffee and tea can contribute to dehydration and disrupt sleep, while gas-inducing foods like soft drinks, cruciferous vegetables (ex. broccoli and cabbage), unpeeled fruits (ex. apples and pears), and legumes (lentils, beans, peas) may cause bloating. Chewing gum containing sorbitol can also lead to discomfort. To avoid digestive issues, it’s best to limit these before Tarawih and Tahajjud prayers or before exercising.

5. Enjoying Traditional Ramadan Dishes Mindfully

Every culture and family has its special dishes during Ramadan, and sharing meals with loved ones is an important part of the experience. While there’s no need to be overly restrictive—especially during gatherings—you can always modify recipes and control portion sizes to maintain balance and well-being.

To inspire your Ramadan meal planning, Salma Khaled Hejazi — a healthy food chef, selected the following dishes you can make and share with your family and friends:

Appetizer: Veal Sambousek

Yields: 9 | Prep Time: 15 minutes | Total Time: 30 minutes
Serving: 1 sambousek | Calories/serving: 52 Kcal | Protein/serving: 6g | Carbohydrates/serving: 1g |  Fat/serving: 2g

Ingredients:

• 250 g minced veal
• 1 small chopped onion
• 1 tsp sunflower oil
• For seasoning: ½ tsp grounded black pepper, pinch of powdered cumin and salt, ½ tsp of red chili pepper (crushed), and ½ tsp of grounded coriander
• Light round dough (for steamed or baked)

Instructions:

1. Mix all the ingredients using a food processor.
2. Add 1-2 spoons of the filling in the dough and fold it.
3. Pinch the edges together with a fork to seal them.
4. Using a pastry brush coat each sambousek with oil.
5. Place the Sambousek in the fryer basket in a single layer.
6. Air fry at 180 °C for about 15 minutes.

Main Course: Coconut Chicken Curry

Servings: 3 | Prep Time: 15 minutes | Total Time: 40 minutes  Calories/serving: 444 Kcal | Protein/serving: 44g |Carbohydrates/serving: 39g | Fat/serving: 12g

Ingredients:

• Chicken breasts fillet (500g)
• Mixed frozen vegetables (200g)
• 1 small minced onion
• 1 cup of water
• Light cooking cream 100 ml (1/2 cup)
• Coconut milk powder 15g (3 tbsp)
• For seasoning: salt and ground black pepper, garam masala powder and flour
• 1 tbsp of curry powder
• ½ tsp of avocado oil (or sunflower oil)

Instructions:

1. Season the cubed chicken breast with ½ tbsp of curry, ½ tsp of Garam Masala powder, 1 tbsp of flour and a pinch of salt and black pepper.
2. In a pan, saute the chicken with ½ tsp of oil over a high heat until it is cooked.
3. Add the frozen vegetables along with the diced onion.
4. Stir- fry all together until the onion begins to soften.
5. In a cup of water (250 ml), mix 3 tbsp of coconut milk powder, ½ cup of the light cream, pinch of salt and ½ tsp of curry powder. Then, pour them into the pan with the chicken and the vegetables.
6. Mix all until it starts boiling. Then, reduce the heat, and simmer for 14 minutes.

Recipe Tips:

• Chicken is preferred to be fresh. If you choose to cook with frozen chicken, dissolve it in cold water with two tablespoons of vinegar.
• Cut the chicken to the same cubes size, so they can be cooked at the same time.

Desert: Millet Muffins

Yields: 18 (small)| Prep Time: 10 minutes | Total Time: 30-35 minutes
Serving: 1 muffin | Calories/serving: 141 Kcal | Protein/serving: 3g | Carbohydrates/serving: 18g | Fat/serving: 6g

Ingredients:

• 2 medium eggs
• ½ cup unsalted butter
• 1 cup of millet flour
• ½ cup of all-purpose flour
• ½ cup of brown sugar (80g)
• ½ tsp vanilla extract
• ¾ cup of water
• 1 tbsp baking powder
• Pinch of salt, grounded cardamom and cinnamon for seasoning
• Sesame, black cumin, fennel and anise seeds for topping
• 12 pitted (Khalas) dates

Instructions:

1. Preheat the oven to (180°C).
2. Whisk the eggs together with sugar, the vanilla, the cinnamon and the cardamom for 3-4 minutes.
3. Pour the water and add the butter in the mixture.
4. In a different bowl, combine and stir all the flours and the baking powder.
5. Pour the egg mixture into the flour mixture and mix together using a whisk until combined.
6. Spoon batter into the prepared muffin cups, filling each with half of the batter.
7. Put one of the dates on top of the batter. Then, add the other half to fill all the cups.
8. Sprinkle a little of sesame, black cumin, fennel and anise seeds on each muffin.
9. Bake for 20-25 minutes or until the tops bounce back when pressed.

Recipe Tips:

Melt the butter, and let it cool at room temperature. Then, add it to the mixture.

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Remember, you can always make a few changes to your favorite recipes to make them healthier and enjoy them.