It’s Ramadan, the month when Muslims throughout the world fast from dawn to dusk. It starts with a pre-dawn meal called Suhoor and ends with Iftar, a meal after sunset. Registered dieticians at the Physicians Committee for Responsible Medicine recommend eating a low-fat, plant-based diet during Ramadan, as a growing body of scientific evidence has shown that compared with people who eat meat, people on low-fat, plant-based diets have dramatically lower rates of cancer, heart disease, and other chronic illnesses. Vegetarian diets and diets rich in high-fibre plant foods such as whole grains, legumes, vegetables, and fruits offer a measure of protection against these diseases.To keep you hydrated and energetic throughout the day, follow these recipes and tips starting from Suhoor to Iftar.
Start your Suhoor with these easy to make recipes using generous portions of fruits and vegetables.
Apple Cinnamon Oatmeal
Hearty, old-fashioned rolled oats are an excellent source of fibre, which is filling and helps maintain blood sugar—all factors that help control hunger during the fasting period. Fibre also helps prevent constipation, a common problem during Ramadan. Read how to make apple cinnamon oatmeal.
Quinoa Pilaf
This Quinoa Pilaf is packed with disease–fighting and immune–boosting substances called phytochemicals. These substances, along with nutrients in plant foods, are thought to protect against cancer and cardiovascular disease. Fun fact: One cup of quinoa contains 8 grams of protein and 5 grams of fibre. Read how to make Quinoa Pilaf
Oatmeal Waffles/Pancake
Oatmeal wins out over sugary corn flakes by helping people feel more satisfied and full at their dining table for Suhoor. Try this recipe to keep your hunger at bay for most part of the day. Read how to make oatmeal waffles.
Power foods for Iftar (meal after sunset)
It is important to choose your meals wisely to make sure you’re getting the vitamins and minerals you need without packing on the calories. Foods that are rich in nutrients, but not high in fat or sugar will keep you full without filling you out!
Couscous Confetti Salad
This salad is rich in complex carbohydrate, fibre, zinc, and B vitamins. A single serving also provides about 2 to 3 grams of protein. Read how to make couscous confetti salad. Read how to make couscous confetti salad.
Rainbow Salad
This colourful salad is loaded with vitamin C, beta carotene, and other antioxidants that will provide you with all the extra nutrition to compensate for the day. These foods also provide iron, calcium, fibre, and a modest 2 grams of protein per serving. Read how to make the rainbow salad.
Fantastic Fruit Smoothie
This fruit-sweetened smoothie not only satisfies a sweet tooth, but it is full of healthy antioxidant-rich foods. This smoothie will provide immediate hydration during Iftar time. Read how to make thissmoothie.
Photo Credit: Kathy Patalsky for Quinoa Pilaf and Couscous Confetti Salad.
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