Hands down the question we hear the most in Ramadan is: What can I eat for Suhoor that will nourish, sustain and keep me feeling full through the following day of fasting. To answer this question we are having a throw-back to a blog post written by our very own Asma Lootah. Working closely with all things healthy, and having fasted Ramadan for most of her life, we couldn’t think of a better person to weigh in on this matter. So grab a pen and paper, and read on for some great Suhoor meal ideas and recipes!
Originally posted two Ramadan’s ago, here is what Asma had to say:
One of the challenges with Ramadan and fasting is what to eat at Suhoor while keeping it healthy, so I wanted to share these 4 simple recipe options that are delicious, but also keep me full and sustained while I am fasting. I have tried to include something for everyone whether sweet or savoury. Please note that I am not a nutritionist I am just an avid healthy food lover! However I did consult with our in house Clinical Homeopath Dr. Sean Penny for his input on my choices.
In choosing what food type to eat for Suhoor Dr. Sean says “Complex carbs provide the body with adequate fuel to sustain throughout the fasting hours. The goal is to consume complex carbs like sweet potato, quinoa, veggies etc. I also recommend some protein as well to reduce the sugar spike that occurs with the different carbs.”
The oats recipe with the super foods and berries (which is actually my go to breakfast dish year round) fits the guidelines that Dr Sean gave me, as oats are complex carbs and it takes longer for your body to break down and absorb them. The slower digestion, when compared to simple carbs, means that the energy will last, helping you avoid the cravings that often occur after sugar consumption, which makes it a perfect meal for Suhoor!
I added the quinoa salad from the book “The Longevity Kitchen” by Rebecca Katz, because I LOVE Quinoa, and as Katz says in her book “Quinoa is an amazing little grain that rebuilds the body when it needs repair. It can do that because it contains all of the essential amino acids allowing the body to build protein.”
The egg frittata is a quick and easy recipe packed full of protein and vegetables. And finally the Coconut Mango Salad is one of my favourite salads. It is from Jamie’s Oliver website I have been doing it for years now and find it to be the perfect balance between sweet and savoury and oh so healthy..
I hope you enjoy these recipes, please do give us your feedback and if you get inspired to try them out don’t forget to tag and share your photos with us on Instagram!
Quinoa Salad
2 ½ cups vegetable broth, homemade or store-bought, or water ( I used Kallo organic broth its available in major supermarket in Dubai)
½ teaspoon sea salt
1 ½ cups red or white quinoa rinsed well in cold water and drained
1 teaspoon grated fresh ginger
Pinch of cayenne
½ cup of finely diced red bell pepper
2 scallions, white and green parts, finely chopped
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro, basil, or parsley
2 tablespoons extra-virgin oil
2 tablespoons freshly squeezed lemon juice
2 tablespoons freshly squeezed lime juice
1 tablespoon grated lemon zest
1 teaspoon grated lime zest
Put the broth and ¼ teaspoon of the salt in a large saucepan and bring to a boil over high heat. Stir in the quinoa. Decrease the heat to low, cover, and cook for 15 to 20 minutes, until the water is absorbed.
Remove from the heat. Add the ginger, cayenne, and remaining ¼ teaspoon of salt and fluff with a fork until well combined. Transfer the quinoa to a bowl and let cool to room temperature.
Add the red bell pepper, scallions, mint, cilantro, olive oil, lemon juice, limejuice, lemon zest, and lime zest and stir until well combined.
Recipe Adapted from The Longevity Kitchen cookbook
Crunchy Coconut & Mango Salad
1 coconut
2 red peppers
2 cups mixed lettuce and baby Spinach
1 bunch spring onions
2 ripe mangoes, peeled
For the dressing:
1 thumb-sized piece fresh ginger, peeled
Zest and juice of 3-4 limes
7-8 tablespoons extra virgin olive oil
Sea salt and freshly ground black pepper
First of all you need to crack open the shell of the coconut. I normally do this by placing it on a tea towel on a hard surface and then giving it a wallop with a rolling pin or a hammer. Once you’ve cracked it open you can pull it apart (being careful not to spill the milk everywhere!), discarding the hard outer shell. The dark skin on the outside of the coconut’s flesh doesn’t bother me, especially if I’m grating it. But if you want to remove it, a speed peeler works quite well. Once you’ve got into your coconut, cut the peppers into quarters, remove the stalks and seeds, then finely slice Trim your spring onions and finely slice them. Cut the mango flesh off the stones and finely slice it. Get your pieces of coconut and grate them finely. Put all these ingredients into a large salad bowl. Finely grate the ginger and lime zest into a small bowl, then add the lime juice and olive oil. Season to taste, and add more oil as necessary to balance the flavors of your dressing.
Recipe Adapted from a recipe by Jamie Oliver
Healthy Mushroom & Dill Frittata
2 white mushrooms sliced
2 brown mushrooms sliced
4 slices of tomatoes
2 organic eggs
1 tsp Parsley chopped
1 tsp Scallions chopped with white and green part
1 tsp Dill chopped
Salt and pepper to taste
Stir-fry the sliced mushrooms in coconut oil for few minutes. Beat the egg in a bowl then add to the mushrooms and sprinkle with the parsley, scallions, and dill. Add the 4 slices of tomatoes on top and season with salt and pepper. Cover the pan and let it cook for 5 to 7 min (depending on how soft or hard you want the eggs). As an added health bonus you can eat it with sliced avocado and a few walnuts on the side.
Gluten Free Banana Cream Overnight Oats
1 cup gluten free oats
1 1/2 cup home made almond milk or coconut milk. Please check our recipe here for almond milk I tend to mix almond with coconut milk so it is creamer but not too heavy.
1/2 organic banana mashed
1/4 cup shredded green apple
Pinches of the following super food:
Buckinis (These are activated Buckwheat- I used Loving Earth’s brand)
Bee pollen (I used “be super natural” brand)
Chia seed
Flax seed
Pepitas
Organic desiccated coconut
Goji berries
Soak the oats in the milk overnight and add a sprinkle of chia seed and add the mashed banana. In the morning stir the oats with the shredded green apple and sprinkle the above super foods on it you can add any berries you like, I like to put organic strawberries and/or raspberries.
I hope these ideas help out! Wishing you all a healthy and happy Ramadan— Asma
After reading those great tips from Asma, if you feel you still need a bit more help with your meal choices this Ramadan (or in general), drop us a line on +9714 3447333 or email us to book a session with one of The Wellness Brothers, and see how they can guide you to making your healthiest life a reality! Note: A new favourite nourishing go-to for Asma these days is a lean95 shake prepared with one ripe avocado which is super healthy, and has lots of good stuff including healthy fats and amino acids that can help you maintain your energy levels while you are fasting.
