Rules and recipes for healthy eating during Ramadan

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The holy month of Ramadan is a period of spiritual purification, an important duty of which is fasting. Fasting is not an easy test for the body, so it is especially important to eat foods that help you feel alert, says the author of an article in Al Ain. It lists seven basic foods for fasting and shares healthy recipes.

During the holy month of Ramadan, Muslims tend to choose healthy foods to break the fast which increases energy levels and helps to abstain from food for more than 13 hours. So what does a healthy iftar (evening meal) look like for a fasting Muslim?

The holy month of Ramadan is the month of fasting, reciting prayers and studying the Qur’an, the month of purification, mercy and forgiveness, the month of almsgiving and generosity, the month when the gates of Paradise open and the good deeds are multiplied and rewarded, the month in which prayers are answered, and sins say goodbye.

Fasting in Ramadan is one of the five pillars of Islam, which Allah has ordained for all Muslims to follow. Therefore, for those who are healthy and not on the road, fasting becomes a duty.

Exceptions are the elderly, as well as those who suffer from chronic, serious and incurable diseases, since they can not fast Ramadan, nor to make up the fast afterwards.

Fasting, according to Islamic standards, is abstinence from anything that violates it from dawn to dusk.

One of the most important elements of a Muslim fast is the right intention, which reflects the sincerity of the heart and the determination to follow the recipes of the holy month. In this way fasting shows obedience and brings the believer closer to the Almighty God.

The beginning of the holy Muslim month of Ramadan - InoSMI, 1920, 25/04/2021

Al Jazeera (Qatar): why is the holy month called “Ramadan” and has other names?What is the origin of the name of the holy month mentioned in the Qur’an? It is strange to note that in pre-Islamic times, this month was not only called “Ramadan”, but also had another name. In addition, fasting was observed before Islam. Al-Jazeera reveals interesting facts about the holy month for all Muslims.

The best healthy iftar in Ramadan

A healthy Ramadan meal is essential for every fasting person and should contain all the nutrients, including vitamins, fats and carbohydrates.

Since fasting lasts for many hours, it is recommended that you eat slowly, starting with dates, drinking plenty of low-calorie fluids and also eating liquid foods when you break the fast, as this is the best start to a meal after a long fast.

Experts recommend eating a balanced meal during iftar to avoid losing muscle mass and focus on high-calorie, high-carbohydrate, high-fat foods.

To get the most out of your Ramadan iftar meal, it should include the following foods.

Starting a meal with dates is a very important condition, as it is a rich source of sugar, which helps to compensate for the loss of energy in the body during fasting. In addition, they contain a large amount of fiber, potassium and magnesium, which help regulate bowel movements.

Drinks such as water, milk or natural fruit juices can provide the body with the necessary hydration after a long fast without extra calories and extra sugar.

Often the main course during iftar contains a kind of protein: it can be either red or white meat. However, poultry meat is preferred as it is considered more digestible, can be cooked in various ways and can be supplemented with a variety of vegetables.

For example, it could be boiled chicken with grilled vegetables or grilled fish with brown rice and vegetables.

An excellent solution would also be to cook iftar soup, as it is a healthy, light and comfortable food for the stomach. In addition, it provides energy to the fasting person and replenishes lost fluids.

Experts advise you to choose any of the following soups: lentils, barley, vegetables such as beans, creamless chicken broth and soup with meat broth that contains a little starch in the form of vermicelli or cereals.

No iftar in Ramadan is complete without vegetables, as it is rich in fiber, vitamins and other nutrients. It is best to prepare a salad that may include 5 different types of vegetables. They can also be separate dishes – roasted eggplant, stuffed peppers or vine leaves.

Experts recommend that you include one of the carbohydrate foods, such as bread or brown rice, and choose whole grains for energy and fiber.

Fruits are also good for breaking the fast, as they are rich in natural sugars to increase energy levels, fluids, vitamins and minerals.

Muslims attend prayers on the first day of the holy month of Ramadan - InoSMI, 1920, 17/05/2018

Ramadan: the time of atonement for sins has comeFasting during the month of Ramadan is one of the five pillars of Islam. Muslims abstain from food and drink from dawn to dusk. This is not easy, especially when Ramadan falls during the summer months. But for Muslims around the world, this is a time of renewal. Therefore, neither civil wars nor terrorist attacks will stand in the way of the joy of the common reception of suhoor and iftar and of collective prayer.

Rules for a healthy iftar during Ramadan

Muslims should look for healthy recipes for breaking the fast during the month of Ramadan in order to diversify the table and at the same time stay healthy and energetic.

Healthy options for iftar vary and in addition to the above, a fasting person should avoid overeating, large amounts of sweets and fatty foods. You should also avoid unhealthy, especially fried foods, as they increase blood cholesterol and triglyceride levels and also threaten the onset of diabetes and significant weight gain.

The Al Ain edition offers many healthy and easy-to-prepare meals for Ramadan Iftar.

1. Beef with broccoli

● 300 grams of beef, cut into thin strips

● Two cups of broccoli

● A pinch of sweet pepper

. A teaspoon of warmed sesame oil and corn oil

● A tablespoon of chopped ginger, olive oil and water

● 6 tablespoons sugar

● 2 chopped garlic cloves

Σ Soy sauce

Cooking method

Mix the water and cornstarch in a small bowl.

Heat the sesame oil in a small saucepan, add the garlic and ginger, stir for 1 minute and then add the soy sauce, sugar, pepper and corn mixture.

Simmer the sauce for two minutes until thickened.

Place the beef in a large pan and sauté quickly until golden brown, then add the broccoli and stir quickly.

Pour everything with sauce and simmer for two minutes and then remove from the heat. Serve with rice and enjoy the iftar.

2. Chicken with tomatoes and olives

. Half a kilo of chicken legs

● Two tablespoons of butter

● Onion cut into small cubes

● 2 chopped garlic cloves

● Two cups of prepared tomato sauce

. Tablespoon balsamic vinegar

. Half a glass of green olives stuffed with carrots

● 250 ml chicken broth

● A couple of basil leaves

Cooking method

Season the legs with salt and pepper and fry them in butter until golden brown. Put on a plate and leave in a warm place.

Fry the onion and garlic in a pan over medium heat.

Add the tomato sauce, balsamic vinegar and broth, adding the spices.

Simmer the resulting mixture for ten minutes until the sauce sets.

Put the chicken back in the pan, add the olives and cook on low heat for five minutes.

Place the chicken on a platter, arrange the chopped basil leaves on a plate and enjoy a healthy and light Ramadan dinner.

3. Chicken in orange and rosemary sauce

. Whole chicken cut into large pieces

. Half a glass of orange juice

. Half a glass of lemon juice

● 4 cloves of garlic, finely chopped

. A tablespoon of grated ginger

● A pinch of rosemary

Cooking method

Cut the chicken and put the pieces in a large bowl. Mix with the remaining ingredients and leave to marinate for three hours or overnight.

After pickling, the pieces should be placed in a suitable form and placed in the oven without a lid at a temperature of 200 degrees for 30 minutes until cooked.

Serve chicken with white rice or garlic sauce, french fries and salad.

Or a teaspoon of flour

Or vegetable broth

Or bay leaf

Or salt and pepper to taste

Cooking method

Place the pan with oil on low heat.

Add the chopped onion and sauté until half cooked. Add the remaining ingredients and mix well. Pour in the vegetable broth and bring to a boil. Pour the prepared soup into a bowl and serve hot.

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