Ramadan 2019 - 8 foods to keep you energised all day in Ramadan
NabiaMay 21 20190 Comments
With daylight being longer, it means fasting for around 17 hours for people living in Europe – even more in places like Greenland and Sweden. This is why salads should be a popular side dish when the fast broken, as they contain fruits and vegetables with high water content to help replenish all the water that’s lost while fasting during the day.
Here is your guide to some of the best pre-dawn meals for you to enjoy, in order to stay energized all throughout your fast.
Eggs are a no brainer for suhoor. They are one of the most nutritious foods on the planet and are very high in protein. Eggs are great way to stay fuller for longer and they taste delicious. They are a great source of protein and vitamins A, D, E B6 and B12, calcium, iron and zinc.
This incredibly nutritious fruit, should be a go-to during suhoor. It also adds a rich texture and flavour to any dish. Avocados are very high in fibre. Fibres are indigestible plant matters that can greatly contribute to weight loss and also reduce blood sugar spikes. Another benefit is that they keep you full for longer, so energy is released slowly throughout the day.
3. Almond Butter
Almond butter is the new peanut butter. Packed with tons of vitamin E, an aid to help lower cholesterol, this spread can boost heart health, is high in nutrients and tastes delicious. The University of Massachusetts Medical School recommends almonds as one of the nuts that should appear most frequently in your diet. Aside from all these great health benefits, almond butter is also a great food that keeps you full throughout the day.
4. Greek Yoghurt
Greek yoghurt has got the power of protein on its side. This deliciously creamy and very healthy ingredient is a perfect way to prep for a day of fasting. Greek yogurt is also packed with probiotics and has double the amount of protein as regular yogurt. That extra bit of protein is what will help you feel full and satisfied.
Bran is super high in fibre and a really versatile grain. It keeps things moving in your body and contributes to a healthy and filling diet, that is bound to keep the hunger at bay during the long Ramadan days.
Bran muffins are great, because they can be made in batches and eaten several times a week. You can also freeze the batter for later use. Try a banana bran muffin.
Lentils are low in cholesterol and great for your digestive health. Not only that, they’re a great source of protein with 26% protein composition. Due to their mix of fibre and complex carbohydrates, they also increase steady, slow burning energy and stabilise your blood sugar. Soups with lentils are a good way of keeping full and hydrated during Ramadan.
One of the best hydrating foods is cucumber - composed of a whopping 96% water. What’s more, cucumber is cholesterol and saturated fat free, packed with vitamins K, B6 and iron. A Ramadan must- add to salads, eat with hummus or make your own yoghurt mix (full of healthy bacteria to aid digestion) with grated/diced cucumber, garlic, mint, salt and a few drops of vinegar and olive oil.
Fish often gets overlooked for meat when it’s actually high in protein, iron, vitamin D and omega 3. Eating fish can even improve your quality of sleep – great for iftar. Why not swap meat for healthy grilled or baked salmon? Not only is salmon easier to digest but it also boosts brain development and can help ease depression. Serve with brown rice or potatoes and a fresh salad or vegetables for an easy to digest meal.