Ramadan is a highly revered month for Muslims around the world, marked by a month-long observance of fasting from dawn until sunset. While this practice is an act of devotion, it can be challenging to sustain energy during the day without proper nourishment.
That’s why Suhoor, the pre-dawn meal, is crucial in preparing the body to endure the long hours of fasting. To ensure that the body is properly fueled, it’s important to consume wholesome foods that are rich in nutrition.
By doing so, you can make the most out of your fasting experience. Here are seven nutritious and delicious Suhoor recipes that you can try out during Ramadan.
1. Overnight Oats with Fruits and Nuts
Ingredients:
- Rolled oats
- Milk or yogurt (dairy or plant-based)
- Honey or maple syrup
- Assorted fruits (bananas, berries, apples)
- Nuts and seeds (almonds, walnuts, chia seeds)
Instructions:
- In a jar, combine oats, milk or yogurt, and sweetener of choice.
- Mix well and refrigerate overnight.
- In the morning, top with fresh fruits and nuts.
- Enjoy a creamy and satisfying suhoor option packed with fiber, protein, and essential nutrients.
2. Egg and Avocado Breakfast Wrap
Ingredients:
- Whole wheat tortillas or wraps
- Eggs
- Avocado
- Spinach or kale
- Tomatoes
- Feta cheese (optional)
Instructions:
- Scramble eggs and season with salt and pepper.
- Spread mashed avocado on the tortilla.
- Layer with cooked eggs, spinach or kale, sliced tomatoes, and crumbled feta cheese if desired.
- Roll up the wrap and serve with a side of fresh fruit for a balanced suhoor meal rich in protein and healthy fats.
3. Greek Yogurt Parfait with Granola and Berries
Ingredients:
- Greek yogurt
- Granola (homemade or store-bought)
- Mixed berries (strawberries, blueberries, raspberries)
- Honey or agave syrup
Instructions:
- In a glass, layer Greek yogurt, granola, and mixed berries.
- Drizzle with honey or agave syrup for added sweetness.
- Repeat layers until the glass is full.
- Garnish with a few whole berries on top.
- Indulge in this refreshing and nutrient-rich suhoor option that provides a balance of protein, carbs, and antioxidants.
4. Quinoa Salad with Chickpeas and Veggies
Ingredients:
- Cooked quinoa
- Canned chickpeas, drained and rinsed
- Cucumber, tomatoes, bell peppers, red onion
- Fresh herbs (parsley, mint)
- Lemon juice
- Olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine cooked quinoa, chickpeas, chopped vegetables, and herbs.
- Drizzle with lemon juice and olive oil.
- Season with salt and pepper, then toss to combine.
- Serve chilled or at room temperature for a refreshing and protein-packed suhoor option.
5. Whole Wheat Pancakes with Fruit Compote
Ingredients:
- Whole wheat flour
- Baking powder
- Milk (dairy or plant-based)
- Eggs
- Vanilla extract
- Mixed fruits (peaches, plums, apricots)
- Honey or maple syrup
Instructions:
- In a mixing bowl, whisk together flour, baking powder, milk, eggs, and vanilla extract to make the pancake batter.
- Cook pancakes on a hot griddle until golden brown on both sides.
- Meanwhile, simmer mixed fruits with honey or maple syrup until softened, creating a delicious compote.
- Serve pancakes with a generous dollop of fruit compote for a wholesome and satisfying suhoor meal.
6. Tofu Scramble with Spinach and Mushrooms
Ingredients:
- Firm tofu
- Spinach
- Mushrooms
- Garlic and onion
- Turmeric, cumin, paprika
- Salt and pepper to taste
Instructions:
- Crumble tofu and sauté with garlic and onion until golden brown.
- Add chopped spinach and mushrooms to the pan and cook until wilted.
- Season with turmeric, cumin, paprika, salt, and pepper for flavor.
- Serve hot with whole grain toast for a plant-based protein-packed suhoor option.
7. Smoothie Bowl with Nut Butter and Seeds
Ingredients:
- Frozen mixed berries
- Banana
- Greek yogurt or almond milk
- Nut butter (peanut, almond)
- Chia seeds, hemp seeds, flaxseeds
Instructions:
- Blend frozen berries, banana, and yogurt or almond milk until smooth.
- Pour the smoothie into a bowl.
- Top with a dollop of nut butter and a sprinkle of seeds.
- Dive into this nutrient-dense and refreshing suhoor option, perfect for hot summer mornings.
During Ramadan, suhoor is the meal that Muslims consume before dawn to sustain themselves throughout the day’s fast. Incorporating nutritious suhoor recipes into your daily routine can help you stay energized and healthy during the month-long observance. Not only do these recipes provide essential nourishment, but they also add variety and flavor to your meals.
However, it’s important to keep in mind that moderation is key to maintaining a healthy balance throughout the month, and staying hydrated during non-fasting hours is crucial. So, make sure to include plenty of water and other hydrating fluids in your diet. Wishing you a blessed Ramadan!
Resourses
- https://en.wikipedia.org/wiki/Ramadan
- https://ing.org/resources/for-all-groups/calendar-of-important-islamic-dates/ramadan-information-sheet/
- https://www.brandeis.edu/spiritual-life/resources/guide-to-observances/ramadan.html
- https://en.wikipedia.org/wiki/Ramadan_(calendar_month)
- https://islamic-relief.org/ramadan/
