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8 Nutritious Ramadan Recipes - From Sahoor to Iftar!

The blessed month of Ramadan is approaching soon: may Allah give us all the opportunity to complete this Ramadan and accept all of our worship, ameen! Ramadan is such an exciting time of the year, where we have so many opportunities for worship, strengthened eman, quality time with friends and family, energizing sahoor, and delicious iftar dinners insha'Allah. In order to worship properly and maintain both physical and spiritual energy during this special month, it's important to feed our body with beneficial food. In this article, Torrie, one of our Classical Arabic students, shares her go-to recipes for this amazing time of year!

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Before we dig in, it's so important to keep in mind that after a day of fasting, we should avoid overeating and overindulging in feasts. There are ahadith (prophetic narrations) that emphasize the importance of eating in moderation and controlling our desires triggered by hunger. Miqdam bin Madikarib (may Allah be pleased with him) said: "I heard the Messenger of Allah (peace and blessings be upon him) say: 'A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.'" (Saheeh, Sunan Ibn Majah 3349)

A beneficial goal to set for this Ramadan is to focus on nutritious foods that are healthy fuel for our bodies, minds and therefore worship, and doing our best not to overindulge during this exciting time of year. Gaining control of what we put in our stomachs will lead to greater self-control in all areas of our life insha'Allah.

During previous Ramadans, I have found some easy go-to sahoor (pre-dawn meal) options that are satisfying and keep me feeling energized throughout the day:

Avocado toast with a fried egg on top – This is definitely one of my favorite ways to get my nutrition in the morning. This recipe is packed with nutrients for sustained energy such as whole grains from a healthy bread option, avocados that provide healthy fats and omega 3 fatty acids that help maintain cholesterol levels, and protein from the egg on top. A detailed recipe can be found here

Oatmeal topped with nuts and dried fruits – Oatmeal is definitely a power food, packed with nutrients that last! They are an excellent source of fiber, vitamins, minerals, antioxidants, and protein. Try sweetening your oatmeal with honey, due to its many benefits that are mentioned in the Quran, "And your Lord inspired to the bee, "Take for yourself among the mountains, houses, and among the trees and [in] that which they construct. Then eat from all the fruits and follow the ways of your Lord laid down [for you]." There emerges from their bellies a drink, varying in colors, in which there is healing for people. Indeed in that is a sign for a people who give thought." – Surah An-Nahl, 16:68-69. A great recipe can be found here!

No-bake energy bites – If you need an easy option that you can prepare ahead of time and still get your energy levels up for the day, try these no-bake energy bites: nut or seed butter, chia seeds, flax seeds, honey, oats, chocolate chips, dates… You can make them with pretty much anything you have in your pantry and keep them in the fridge for a week or pop them in your freezer for Eid! Scroll all the way down on the recipe page to see alternatives to some of the ingredients used, and have fun creating your own mix! Click here to get started!

Dates and water – Sometimes at sahoor, it is too early to have an appetite, which is understandable. If your stomach isn't ready for a full meal for sahoor, try having a few dates with plenty of water. Sometimes this is exactly what our body needs and the Prophet (blessings and peace of Allah be upon him) spoke highly of dates and said: "What a good sahoor for the believer dates are." (Saheeh (Al-Albaani), Abu Dawood, 2345) Dates and water are also the Sunnah of the Prophet (peace and blessings be upon him) for breaking fast. Anas (may Allah be pleased with him) said: The Messenger of Allah (blessings and peace of Allah be upon him) used to break his fast with fresh dates before praying. If no fresh dates were available, he would break his fast with dried dates, and if none were available, he would break his fast with a few sips of water." (Saheeh (Al-Albaani), Abu Dawood, 2356)


Iftar (the breaking-fast meal) is a great occasion for trying new and fun recipes as well as having your easy go-to's for the days when your energy is lacking. I've come up with a list of some of my favorite healthy recipes for iftars:

Zucchini fries for a side dish – These are a crispy, satisfying, and healthy side dish that is straightforward to make, and coupled with a Greek yogurt dipping sauce. Find the delicious recipe here!

Pad thai – When you are looking for a recipe bursting with flavor, look no further than pad thai. This recipe is filled with vegetables and a tasty peanut sauce that is perfect for any night. Find the recipe here!

Quinoa enchilada bake – Using quinoa as a carbohydrate substitute is always a healthy and delicious route to take. This recipe is a great complete protein without having any meat in it, by combining the quinoa with beans. It is a completely vegetarian dish that keeps you full and satisfied for the rest of the night. You can view the recipe here!

Homemade chicken tenders (oven baked) – Making homemade chicken tenders is always a simple and fun meal that allows you to customize chicken tenders to your taste. This specific recipe is healthier than traditional chicken tenders because they will be baked in the oven, not deep fried. Find the recipe here!

Use these recipes as inspiration to spark your creativity and motivation for healthy eating this Ramadan. Use it as an occasion to experiment with cooking and get the rest of your family involved to make the most of this holy month.


What are YOUR favorite recipes for sahoor and iftar? Share in the comments below!


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