Healthy Recipes For Ramadan

The Best Healthy Recipes to try this Ramadan

Ramadan is a sacred time for Muslims worldwide, marked by fasting from dawn to dusk. During this holy month, it’s essential to fuel your body with nutritious and wholesome meals to sustain energy levels and promote overall well-being. Here are five healthy recipes to enjoy during Ramadan, providing a balance of nutrients and flavors to nourish the body and soul:

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1. Quinoa and Chickpea Salad:
   • Ingredients:
     • 1 cup quinoa, rinsed and drained
     • 1 can chickpeas, drained and rinsed
     • 1 cucumber, diced
     • 1 tomato, diced
     • 1/4 cup red onion, finely chopped
     • Fresh parsley or cilantro, chopped
     • Juice of 1 lemon
     • 2 tablespoons olive oil
     • Salt and pepper to taste
   • Instructions:
     1. Cook quinoa according to package instructions and let it cool.
     2. In a large bowl, combine cooked quinoa, chickpeas, cucumber, tomato, red onion, and chopped herbs.
     3. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper to make the dressing.
     4. Pour the dressing over the quinoa salad and toss to coat evenly.
     5. Chill in the refrigerator for at least 30 minutes before serving. Enjoy as a refreshing and protein-packed dish for Iftar or Suhoor.
2. Grilled Chicken Skewers with Yogurt Sauce:
   • Ingredients:
     • 1 lb boneless, skinless chicken breasts, cut into cubes
     • 1 tablespoon olive oil
     • 1 teaspoon ground cumin
     • 1 teaspoon paprika
     • 1/2 teaspoon garlic powder
     • Salt and pepper to taste
     • Wooden skewers, soaked in water for 30 minutes
     • For the yogurt sauce:
       • 1 cup plain Greek yogurt
       • 2 cloves garlic, minced
       • 1 tablespoon fresh lemon juice
       • 1 tablespoon chopped fresh mint or cilantro
       • Salt and pepper to taste
   • Instructions:
     1. In a bowl, combine olive oil, ground cumin, paprika, garlic powder, salt, and pepper. Add chicken cubes and toss to coat evenly. Marinate for at least 30 minutes.
     2. Thread marinated chicken onto soaked skewers and grill over medium heat for 8-10 minutes, turning occasionally, until cooked through and lightly charred.
     3. In the meantime, prepare the yogurt sauce by combining Greek yogurt, minced garlic, lemon juice, chopped herbs, salt, and pepper in a bowl. Mix well.
     4. Serve grilled chicken skewers with yogurt sauce on the side for dipping. This protein-rich dish is perfect for replenishing energy after a day of fasting.

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1. Vegetable Lentil Soup:
   • Ingredients:
     • 1 cup dried lentils, rinsed and drained
     • 4 cups vegetable broth
     • 1 onion, diced
     • 2 carrots, diced
     • 2 celery stalks, diced
     • 2 cloves garlic, minced
     • 1 teaspoon ground cumin
     • 1 teaspoon ground turmeric
     • 1/2 teaspoon ground coriander
     • Salt and pepper to taste
     • Fresh lemon wedges for serving
   • Instructions:
     1. In a large pot, sauté diced onion, carrots, and celery in olive oil until softened.
     2. Add minced garlic, ground cumin, turmeric, coriander, salt, and pepper. Cook for another minute until fragrant.
     3. Stir in dried lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
     4. Use an immersion blender to partially blend the soup for a thicker consistency, if desired. Alternatively, leave it chunky.
     5. Serve hot with a squeeze of fresh lemon juice. This hearty and nutritious soup is a comforting option for breaking the fast.
2. Baked Salmon with Roasted Vegetables:
   • Ingredients:
     • 4 salmon fillets
     • 2 tablespoons olive oil
     • 1 teaspoon dried thyme
     • 1 teaspoon smoked paprika
     • Salt and pepper to taste
     • Assorted vegetables (such as bell peppers, zucchini, and cherry tomatoes), chopped
     • Fresh lemon wedges for serving
   • Instructions:
     1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
     2. Place salmon fillets on the prepared baking sheet. Drizzle with olive oil and sprinkle with dried thyme, smoked paprika, salt, and pepper.
     3. Arrange chopped vegetables around the salmon on the baking sheet. Drizzle with olive oil and season with salt and pepper.
     4. Bake in the preheated oven for 15-20 minutes, or until salmon is cooked through and vegetables are tender.
     5. Serve baked salmon and roasted vegetables with fresh lemon wedges on the side. This protein-rich and nutrient-packed dish is a satisfying option for a nutritious Iftar meal.
3. Mango Banana Smoothie Bowl:

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Ingredients:

• 1 ripe mango, peeled and diced
• 1 ripe banana, peeled and sliced
• 1/2 cup Greek yogurt
• 1/4 cup almond milk (or any milk of choice)
• Toppings: sliced fresh fruits, nuts, seeds, shredded coconut, granola, etc.

1. • Instructions:
     1. In a blender, combine diced mango, sliced banana, Greek yogurt, and almond milk. Blend until smooth and creamy.
     2. Pour the smoothie into a bowl and top with sliced fresh fruits, nuts, seeds, shredded coconut, granola, or any toppings of your choice.
     3. Enjoy this refreshing and nutrient-packed mango banana smoothie bowl as a nourishing option for Suhoor or a light and fruity dessert after Iftar.

These healthy recipes offer a variety of flavors and nutrients to help you stay energized and nourished during Ramadan. Whether you’re breaking your fast with a hearty soup, savoring grilled meats and vegetables, or indulging in a refreshing smoothie bowl, these dishes are sure to delight your taste buds and support your well-being throughout the holy month.

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