healthy in Ramadan
Ramadan – Vegetarian Iftar Menu
If you are a vegetarian, there are plenty of good quality protein sources for the end of a long day of fast.
Some good non-meat sources of protein include:
- Quinoa
- Greek yogurt
- Legumes, including lentils, chickpeas, and
- Nuts and seeds (and their butters and milks) – sunflower seeds, almonds, peanuts
- Chia seeds
- Tofu
- Eggs
- Avocados
A sample vegetarian iftar menu could look something like this:
Soup: Lentil Soup with Vermicelli Noodles
1 T extra virgin olive oil
1-2 teaspoons cumin
1 teaspoon madras curry powder (optional)
1 cup lentils
4-5 cups stock or water + 1 bouillon cube
1/2 onion chopped
2 cloves garlic, chopped
1/2 cup angel hair noodles
lemon wedges (optional)
Heat oil in small pot. Add garlic and onions, and saute for 2 minutes. Add spices and saute another minute. Add lentils and stock. Bring to a boil. Reduce heat to low-medium, and simmer for about 30 minutes. The lentils should be completely soft. If you would like to puree the soup, you would want to do that at this point, before adding the noodles.
Toast the noodles in a nonstick frying pan for about 3 minutes, until golden.
Add to soup, and bring soup to a boil. Allow to boil for 5 minutes (adding a cup of hot water or stock if the soup needs to be thinned out).
Optional – a squeeze of lemon juice into each bowl, if desired.
Main Dish: Quinoajadara – Quinoa Mujadara (Lentils and Quinoa with Caramelized Onions and Sumac)
Ramadan – Sample Iftar Menu #3 – Mezzeh Style
This is sample Ramadan menu #3. Some people don’t like to break their fast with full meals. This menu is for those who prefer lighter fare. Certainly, no matter which type of meal someone eats, it is preferable to leave the table with a bit of space left in your stomach, so that you are not uncomfortable all night long.
2 dates
Water
Mediterranean Style Chicken Soup
Spinach pies – Fatayer/Aqrass bi Sabanekh
Plain yogurt
A plate of assorted pickles and olives
Sliced tomatoes, cucumbers, and cheese
Pita or flatbread to dip
Plain seltzer flavored with pomegranate juice
Ramadan – Sample Iftar Menu #2 – Chicken Tray Bake
Here is another sample menu for iftar.
A small bowl of black bean soup, Mediterranean-style tray baked chicken, Rice or bread, a tahini salad, finished off with some sliced watermelon
sample menu #2:
2 dates
Soup:Black Bean Soup
Main Dish: Tray Baked Herb Chicken and Potatoes
Rice or Bread
Salad: Tahini Salad – Salata Tahina
Dessert: Sliced Watermelon
….and lots and lots of water 🙂
Ramadan – Sample Iftar Menu
Sunday, June 29 marked the start of Ramadan for Muslims worldwide. This year’s Ramadan will consist of the longest days in many years. It is for that reason that it is helpful to have a clear plan of what to break your fast on.
Ideally, you would want to start off with one or two dates, a glass of water, and a small bowl of soup. This is to ease your stomach back into the business of digestion and rehydration. It is necessary to have some good sources of quality protein for fuel, and fruits or vegetables for fiber and nutrients. It is preferable to eat small portions of whatever is in front of you, as the worst thing you can do is to bombard your stomach with a heavy meal after a long fast.
I will post more in detail in the coming days and weeks, but to start off the month, here is a
sample menu:
Soup:Meatless Split Pea Soup
Main Dish: Mediterranean Meatballs with Tahini Sauce (Kofta with Tahini)
Carb: Lemon Parsley Quinoa
Salad: Simple Salad
Dessert: a large bowl of fruit
….and lots and lots of water 🙂
