This Meatless Monday, a significant percentage of the world’s population is observing the Ramadan fast. I’ve decided to post a vegetarian iftar menu suggestion.
It is important to break your fast on whole, nutrient-dense foods, and to keep refined and processed foods to a minimum.
Some great sources of vegetarian protein include:
- Quinoa – a psuedo-grain that is also a great source of fiber)
- Greek yogurt – has a good amount of calcium and B-12
- Legumes, including lentils &chickpeas – protein, fiber, B vitamins, complex carbohydrates
- Nuts and seeds (and their butters and milks) – sunflower seeds, almonds, peanuts
- Chia seeds – lots of fiber, omega-3 fatty acids, calcium, and magnesium
- Tofu – protein, iron, calcium
- Eggs – protein, vitamin D
- Avocados – potassium, vitamin B-6, Vitamin C, vitamin E, monounsaturated fatty acids
This is just a partial list of the nutritional benefits of each of these foods.
Some ideas for a menu:
Water & dates
A small bowl of lentil soup with vermicelli noodles