Power Foods During Ramadan

 

Power Foods During Ramadan

Do you find it difficult to have a balanced food intake during Ramadan? Try out some of Sumaiya Latif's healthy recipes

for Sahur (pre-dawn meal).

RAMADAN AWAITS OUR encounter. Muslims all over the world will unite to sight the new moon. There is excitement as the families come together to rejoice in this beautiful month, whilst mums still contemplate on what to prepare for the dawn meal and Iftar the next day. Rising before the sun and preparing a meal before dawn can be a challenge for many, and our graceful mothers are worthy of thanks and abundant rewards for this task. Let us explore ways to boost your vitality as well as keep

your energy levels soaring to ensure you and your families are happy and healthy throughout the days during this beautiful awaited month of Ramadan.

The Prophet's Advice on Sahur

Anas (pbuh) quoted the Prophet (Pbuh) as saying, "(Make sure to) have your sahur meal, for sahur is blessed." (Al-Bukhari and Muslim). Amr ibn Al-`Aas quoted the Prophet (Pbuh) saying, "The difference between our fasting and that of the People of the Book is the sahur meal." (Muslim)

Can't stomach the Pre-Dawn Meal?

Many people find it challenging to have a meal immediately upon rising. This is often due to sluggish liver function and lack of bile secretion and digestive juices. To alleviate this, add a tablespoon of freshly squeezed lime juice in a little warm water and drink just before the meal.

Here are some healthy options for theSahur meal:

Smoothie Power Sahur

This would be ideal for people who find it hard to eat in the mornings. This will provide a filling, nutritious drink that will provide energy throughout the day.

Option 1:

• 2 scoops protein powder with full amino acid profile (available at health food stores)

• 1 banana

• 2 tbsp of nuts and seeds of choice (linseeds, sunflower seeds, almonds, sesame & pumpkin seeds)

• ¼ cup rolled oats (cooked)

• 1 tbsp plain unsweetened yogurt

• 1 cup milk (cow's milk, soy milk, almond milk or coconut milk)

• Add honey or blackstrap molasses to sweeten

• Blend together in a food processor

The Low Glycaemic Index (GI)  Sahur

This may be beneficial for people who have a tendency to feel tired, dizzy or thirsty during the days, even when not fasting. Foods with a low GI help stabilize blood glucose levels by regulating insulin production and release. Insulin is responsible for uptake of glucose into the cells for energy. When we eat foods that are high in sugars, the body produces excess insulin to transport the glucose molecules into the cells for energy production. This causes a sharp rise and decline in insulin levels, which also causes a rapid rise and fall in blood glucose levels shortly after, resulting in less energy/fatigue. Visit the website: www.glycemicindex.com for more information.

Option 2: Low GI

• Oats (Raw, cooked with water) or muesli with fresh berries (raspberries, blackberries, strawberries, blueberries) and plain yogurt, sprinkled with cinnamon.

• One serve of fresh fruit (apple, mango, pear, kiwi, pawpaw).

• Herbal Tea (Rooibos/ Redbush or Chamomile Tea) with honey to taste.

Protein Power Sahur ~

Wholesome & Hearty

The best option to satisfy hungry tummies in the morning, protein provides a stable source of energy and promotes satiety which keeps you feeling full for longer. Eggs are a great source of protein and are suitable for most.

The myth around eggs and cholesterol has been nullified since research has shown it beneficial to include both, even in the diet of people with elevated cholesterol levels (provided they are not fried).

Option 3:

• 2 egg Omelette or Frittata – add fresh chopped tomato, mushroom, capsicum, onion and chopped fresh herbs (basil & parsley) and enjoy with a warm wholemeal tortilla wrap or serve cut into wedges

• Poached – with toasted wholegrain bread and smoked salmon with cream cheese

• Soft boiled eggs with soldiers (toasted multigrain bread cut into fingers)

• Hard boiled eggs with toast (Rye bread/Burgen Soy&Linseed/ Vogel Honey& Oat)

• Avoid processed spreads, jam and margarine, which contain trans fats.

• Healthy Spreads include: butter, mashed avocado, hummus (chickpea spread), tahini (sesame seed spread) or cottage cheese.

So take your pick and start your day with sahur the healthy way!