As we welcome the month of Ramadan, not eating or drinking any food or water from dawn to dusk each day. These fasting periods can range from 11-16 hours per day. Its important to start the fast with a healthy suhoor ( is the meal consumed early in the morning by Muslims before fasting (sawm). We have put together 30 amazing recipes for you to try, to give you through energy to get you through the day. sources (kitchn, tiffinandteaofficial, tasty)
Day 1 BANANA , ALMOND BUTTER & CHIA SEEDS TOAST
Almond butter is high in monounsaturated fats. Monounsaturated fats help to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. Many other nutrients in almond butter also help improve your heart health and lower your risk for heart disease. Omega-3 fatty acids help prevent irregular heart rhythms.
Bananas are an excellent source of potassium and supply vitamin B6, fibre and carbohydrate, and some vitamin C. Since they have a lower water content than most fruit, bananas typically have more calories as well as a higher sugar content compared to other non-tropical fruits.
Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high-quality protein, and several essential minerals and antioxidants. They may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes.
DAY 2 Toss bananas, skin-on pears, and pumpkin seeds with a little lime juice and cinnamon. Add Greek yogurt if possible.
Greek yogurt is an excellent source of calcium, which can help improve bone health. It also contains probiotics, which support a healthy bacterial balance in the gut. Eating Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes.
Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-6 fatty acids. They also contain a good range of nutrients, including iron, calcium, B2, folate and beta-carotene, which the body converts into vitamin A.
DAY 3 INSTANT OATMEAL
Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
DAY 4 Turkey on whole wheat toast then top with a tomato and a fried egg.
A large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D (which aids bone health and the immune system and choline (which helps metabolism and liver function, as well as fetal brain development.
Turkey is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptothan. Apart from these nutrients, it is also contains zinc and vitamin B12. The skinless white meat of turkey is low on fat and is an excellent source of high protein. Turkey also contains anti-cancer properties.
DAY 5 Scramble eggs with spinach and feta then wrap in a whole grain tortilla.
Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.
Feta is a good source of calcium and phosphorus, both of which are needed for strong bones and teeth. Feta is also a good source of niacin and B12 which helps the body to get energy from the food we eat.
DAY 6 Drizzle olive oil and sprinkle a fresh cheese on your avocado toast.
Avocados are high in fat with 60 per cent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure. They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.
Olive oil may be one of the healthiest foods you can eat for heart health. It reduces blood pressure and inflammation, protects LDL particles from oxidation, and may help prevent unwanted blood clotting.
DAY 7 Smoked salmon on avocado, fried egg, English muffin.
Salmon is a good source of protein, which is important for maintaining bone health, preventing muscle loss and helping the body heal and repair. Its rich astaxanthin content may help maintain skin elasticity, reduce the signs of aging and protect the skin against UV damage.
DAY 8 Hard boiled eggs on a crunchy breakfast salad.
Those who eat salads and raw vegetables with salad dressing have considerably higher levels of vitamins C, E, and folic acid— all key nutrients in promoting a healthy immune. Most salads have a good balance of nutrients, like fibers and vitamins, that also help fuel the digestive cells.
DAY 9 Layered Greek yogurt with oats, chia seeds, and mixed berries.
Yogurt contains some key nutrients for maintaining bone health, including calcium, protein, potassium, phosphorus and, sometimes, vitamin D. All of these vitamins and minerals are especially helpful for preventing osteoporosis, a condition characterized by weakening of the bones.
DAY 10 Kale, egg & cheese toast
Kale Is Among The Most Nutrient-Dense Foods on The Planet. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
- Vitamin A: 206% of the DV (from beta-carotene)
- Vitamin K: 684% of the DV
- Vitamin C: 134% of the DV
- Vitamin B6: 9% of the DV
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.
DAY 11 Smoothie packets
Smoothies are full of nutrients and flavor. They are an essential part of the best breakfast in Edmond, as they provide a power-packed start for the day. A lot of protein along with many nutrients subdue food cravings and keep you away from eating junk food.
DAY 12 Egg whites scrambled with fresh avocado and topped with grape tomatoes.
Scrambled eggs contain more healthy fats. They are a fantastic way to add many other ingredients to. like having a full meal in one.
DAY 13 Eggs and a whole wheat muffin with a big pile of arugula and avocado.
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
DAY 14 Breakfast wrap with fruit, nut butter, cinnamon, and a whole wheat wrap.
Cinnamon is one of the most delicious and healthiest spices on the planet. It can lower blood sugar levels, reduce heart disease risk factors and has a plethora of other impressive health benefits. Just make sure to get Ceylon cinnamon or stick to small doses if you're using the Cassia variety.
DAY 15 Handful of berries and a cup of Greek yogurt with your whole wheat bagel and almond butter.
Bagels made from whole grains may help balance blood sugar, support healthy digestion, and prevent disease.
DAY 16 Couple of hard-boiled eggs, a piece of whole wheat bread, and a fruit or vegetable.
Hard-boiled eggs are a low-calorie, nutrient-dense food. They're an excellent source of high-quality protein and rich in B vitamins, zinc, calcium and other important nutrients and antioxidants like choline, lutein and zeaxanthin.
DAY 17 Indian masala egg muffins.
Made with red onions, broccoli, mushrooms, peppers and cheese, these will last in the fridge for 4 days, or 3 months in the freezer. I add spices because I prefer them that way but you can skip them altogether if you prefer.These are a really good option for a healthy breakfast and they are also super adaptable. They are great for busy mornings, meal prep or snacks. They are basically a frittata in muffin form. Yes, it is a really simple recipe but one that is handy regardless. My husband said they taste like a healthy mini quiche.
- Chop the veg and add to greased muffin tin.
- Beat the eggs.
- Add seasonings and spices.
- Add cheese.
- Spoon into muffin tins and bake.
DAY 18 Braised eggs and butter bean shakshuka
- Leeks, Celery, Red Onion, White Onion or Shallots can be used in place of the Spring Onions. I would recommend cooking out white or red onions for much longer. Up to 10 minutes over low.
- You can add in any leftover meat with the eggs.
- You can add any cheese that you like although i would say don’t put in anything to overpowering or something that will just fall apart.
- You can use any other tinned beans.
- You can add any vegetables you like – Broccoli, Brussel Sprouts, Asparagus, Tomatoes, Mixed Veg like corn, peas, green beans. Pickled Jalapeños added at the end work well too.
- Feel free to add any herbs and spices you like. Adding Cumin Seeds in at the beginning with the oil works really well.
DAY 19 Turkish Cilbir and pooched eggs in yoghurt
It is made by gently warming yoghurt with garlic, salt and pepper whilst lightly browning butter with Aleppo Chilli Flakes (available online or in Asian Supermarkets) in a seperate pan whilst poaching eggs in a pot. This is all going on at the same time so it is important to be organised.
DAY 20 Date and peanut butter ball
- 24 Medjool Dates
- 40 g Pecans lightly toasted in a dry pan
- 140 g Peanuts roasted, salted
- 160 g Smooth Peanut Butter I use Pip and Nut or make my own
- 6 tbsp Oats
- 1 tsp Ground Cinnamon Adjust if this feels like too much to you
Add the dates to a blender/processor and blend until they form a paste.
Add the remaining ingredients and pulse till combined.
Measure out a tablespoon of mixture and roll into a ball. Continue until all the mixture is used up.
Refrigerate for 30 minutes and gobble up. Store remaining balls in an airtight container in the fridge.
- These date and peanut butter balls keep well in the fridge in an airtight container, for 4-5 days. Remove them from the fridge an hour before you plan on serving them. You can also freeze them in freezer bags for up to 3 months.
- If your dates are not soft, you will need to soak them in water for around 10 minutes.
- This recipe is one I adapted from a mixture of a Deliciously Ella recipe and a recipe mentioned in the comment section of Minimalist Bakers website - On her Peanut Butter Cup Energy Bites. (I had my binoculars out that day, clearly).
DAY 21 Date, honey and black seed cereal bar
Smooth Peanut Butter
Pinch of Salt
Mixed Fruits and Nuts
Pinch Black Seeds
how to make these bars
Add dates, peanut butter and honey to pan and bring to a simmer.
Remove from heat and stir in remaining ingredients.
Press into lined square tin and put in the fridge for 3 – 4 hours or until fully set.
Cut into bars.
DAY 22 Pan fried Halloumi with honey and black seed
- 1 tsp Coriander Seeds
- 1/2 tsp Black Seed
- 1 tsp Sesame Seeds
- 1/2 tsp Chilli Flakes
- Pinch Black Pepper
- 75 g Honey
- Glug Olive Oil
- 250 g Halloumi
- 1 Lemon Juice and Zest
Toast the coriander seeds in a dry pan. for 2 minutes Add to a spice grinder or pestle and motor with black seed and crush coarsely.
Combine black seed and coriander seeds, with sesame seeds, chilli flakes, black pepper and honey in a small bowl and set aside.
Cut the halloumi into thick slices. Heat a glug of oil in a pan over medium heat.
Pan fry the Halloumi over a medium-high heat, for 3-5 minutes on each side until golden and crisp.
Place a slice of halloumi on each plate and season with a little lemon juice and zest. Drizzle over the honey and serve immediately.
DAY 23 Lemon Aloo tikka
1. Mash all the ingredients together in a large bowl. (It’s made with mashed potatoes, lemon (obsessed), and a few spices)
2. Form Patties.
3. Shallow fry for 2 – 3 minutes per side.
DAY 24 Figs, blueberry, banana and chocolate porridge
There are no rules here, pick the fruits you enjoy and mix them porridge.
DAY 25 Ful a bean stew breakfast
- 1 tbsp Oil
- 1 Small Onion diced
- 1 Tomato diced
- 2 400g Tinned Fava Beans
- 4 Garlic Cloves crushed
- 2 tsp ground Cumin
- 1 tsp sweet smoked paprika
- Juice of 1 small Lemon
- Salt and Pepper to taste
- Parsley Leaves to garnish
In a medium sized pot over medium heat, heat the oil and add the onions. Cook for 10 minutes or until golden brown.
Turn the heat down slightly, and add the tomatoes and garlic. Cook for a further 7 - 10 minutes.
Drain the the liquid from the tin and wash the beans.
Transfer to the pot with 500 ml water.
Bring to the boil and add the cumin, salt and pepper.
Turn the heat off and mash some of the beans using a fork.
Stir in the lemon juice.
Dress the beans with a good quality olive oil.
Garnish with Parsley.
DAY 26 Tahini-Maple Sweet Potato Pancakes
Scoop out the flesh of 1 baked and cooled medium sweet potato into a small bowl. Add 2 eggs and a pinch of salt; mash and stir to combine. Stir together 2 tablespoons maple syrup and 1 tablespoon tahini; set aside. Heat a nonstick skillet over medium-high. Add 1/4 cup batter, cook 3 minutes, gently flip, cook 3 minutes more. Repeat with remaining batter. Top pancakes with 1 chopped small apple and tahini-maple sauce.
DAY 27 Blueberry Walnut Overnight Oats
Combine 1/2 cup old-fashioned rolled oats, 1/2 cup dairy or non-dairy milk, 1/4 cup blueberries, 2 tablespoons chopped walnuts, and 1 tablespoon chia seeds in a Mason jar, resealable container, or bowl. Cover and refrigerate overnight. Stir in the morning before eating.
DAY 28 Chickpea & Chopped Veggie Bowl
Combine 1 cup cooked chickpeas, 1/2 cup chopped cucumber, 1/2 cup chopped tomato, the juice of 1 small lemon, and a drizzle of olive oil in a bowl. Season with salt and freshly ground black pepper. Top with 1/2 cup cottage cheese and another drizzle of olive oil.
DAY 29 Spinach & Feta Omelet
Whisk 2 large eggs and a pinch each salt and pepper in small bowl. Melt 1/2 tablespoon unsalted butter in a small nonstick skillet over medium-low heat. Add 1 cup baby spinach; cook until wilted. Add the eggs; tilt the pan so they coat the bottom. Gently push the cooked eggs from the edges toward the center with a spatula, making space for the uncooked eggs and forming waves in the omelet. Cook until the edges are set and the center is wet but no longer runny, 2 minutes. Top half with 1/2 cup chopped tomato and 1/4 cup crumbled feta. Fold the other half over the filling and serve.
DAY 30 Herbed egg white & feta muffin
- 1 1/2 quarts purchased egg whites
- 1 1/4 cups half-and-half
- 1 teaspoon kosher salt
- 1/4 cup finely chopped fresh basil leaves
- 1/3 cup finely chopped fresh chives
- 1/4 cup basil pesto
- 1/4 cup salted butter, at room temperature
- 3/4 cup crumbled feta cheese
- 12 whole-wheat English muffins, split
Arrange a rack in the middle of the oven and heat to 350°F. Generously coat 1 (13x18-inch) rimmed baking sheet or 2 (9x13-inch) baking dishes with cooking spray; set aside.
Whisk together the egg whites, half-and-half, and salt in a large bowl. Stir in the basil and chives. Pour the egg white mixture into the prepared baking sheet, or divide between the 2 (9x13-inch) baking dishes.
Bake until the egg whites are set and lightly browned around the edges, 18 to 20 minutes for the baking sheet, or 12 to 15 minutes for the baking dishes. Let cool for about 5 minutes, or if not serving immediately, cool completely. Using a large biscuit cutter or drinking glass (roughly the same size as your English muffins), cut the eggs into rounds.
To assemble the sandwiches, spread a thin layer of butter over the cut side of each English muffin bottom, then spread a thin layer of pesto on the cut side of each English muffin top. Place 1 egg round on top of the buttered half of each English muffin. Top each egg round with 1 tablespoon of the feta cheese, then close the sandwiches with the top halves of the English muffins.
Reheating: If not serving immediately, tightly wrap each sandwich with aluminum foil and store in resealable bags in the refrigerator or freezer. Reheat uncovered in a 325°F regular or toaster oven until warmed through, about 20 minutes if refrigerated, or about 30 minutes if frozen.
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