Come Ramadan, our diets are radically altered. We eat only in the mornings and evenings and our intake of oily foods soars. These changes aren’t well received by our bodies.
Our priority at the time should be to maintain our energy levels and avoid the maladies that come with being unprepared.
Considering we fast for 12 hours, we should eat foods that have a low Glycaemic Index (GI) — such as grains, seeds, barley, wheat, oats, semolina, beans, lentils and rice.
These slow digesting foods (complex carbohydrates) can last up to 8 hours and keep us going the longest. In contrast, fast digesting foods (refined carbohydrates) — such as those containing white sugar and white flour — last only 3-4 hours.
Apart from consuming low GI items, all our meals should be well-balanced and contain items from each food group, such as fruits, vegetables, meat, chicken or fish, bread or cereals and dairy products.
Fried foods should be eliminated at all costs as they cause indigestion, heartburn and weight problems.
Detoxing during Ramadan
Ramadan offers the ideal time to detox. Why? Because, as we all know, your body cleanses itself when you fast. So introduce yourself to superfoods that will maximise the cleansing process.
But when you are feeling lightheaded and cannot wait to stuff yourself with all the sugary goodies, what do you do? The trick is to plan ahead.
Decide to have a healthy Ramadan. If you are inviting friends, start a trend by serving healthy, nutritious goodies, not fried foods! Go shopping for healthy ingredients and not the regular stuff in the way of sugary cordials and traditional Ramadan sweets.
At the iftar table, look for items that will help replenish your system with the much needed nutrients, vitamins and minerals.
Start off with a couple of dates and a big bowl of warm soup or a bowl of porridge. Lentil or vegetable soups cooked with a handful of barley or oats thrown in is the best possible iftar you can treat your stomach to.
Starting off with something warm that soothes and relaxes your stomach and allows you to eat at a normal pace.
Then give your stomach a break and use this time to say your prayers. If you are still hungry, treat yourself to either a big bowl of fruit or a big glass of fruit juice.
If you are plan to workout, give yourself an hour between your last meal/snack and then head to the gym. Do take your electrolyte drink and a banana or date square with you. Your body will thank you for the electrolyte drink and complex carbs.
Make sure you have a sumptuous dinner of grilled fish or chicken with lots of steamed or baked veggies. The proteins will help your tissues repair after a good workout. The veggies will provide extra fibre.
Steer clear of the oh-so-yummy baklavas floating around you on those platters. Really, your body does not need that sugar.
Now, with suhoor approaching, you are probably thinking: “What can I eat?” Ideally, stick with barbecued, grilled or baked fish or chicken and boiled or steamed rice with lots of salad.
If eating in, make yourself a simple meal of rice, meat and vegetables — tajine if you fancy. The simpler your food is the better able your system is to digest it all.
Here are some healthy recipes to nudge you along during Ramadan.
Chicken tajine with preserved lemon and olives
Chicken tajine with preserved lemon is known to be Morocco’s second most popular dish after couscous and considered the national dish.
Tajine is a pot which is made from heavy glazed clay. It is designed such that the condensate settles at the bottom. The base is flat and circular, with low sides and the lid is in the shape of a large dome.
It is an especially nutritious dish during iftar, wholesome and satisfying. However, you do run the risk of overindulging.
For the marinade:
- 1/2 tsp saffron
- 1/4 cup water
- 2 garlic pods, halved
- 1 tbs ginger, chopped
- 1/2 preserved lemon, rinsed
- 2 onions, quartered
- 1/2 chilli pepper
- 1 tbs paprika
- 1 tbs cumin
- 1 pinch salt
- 1 tsp pepper
- 2 tbs cilantro, chopped, with stems and leaves
- 2 tbs parsley, chopped
- 1/2 cup olive oil
- 2 bay leaves, torn in half Chicken and garnishes:
- 1 chicken, cut into 8 pieces (Size 10 or 12) or 8 chicken (with bones)
- 1 tomato
- 1 onion
- 2 large potatoes, cut into wedges
- 1 onion, sliced
- 1 tomato, sliced
- 150g manzanilla olive, pitted
- 1 bunch cilantro, chopped
- 1 cup water
- 1 preserved lemon, cut into 6 segments
For the marinade, take a small bowl, add saffron threads in water and allow to soak for a few minutes. In a food processor, add all the ingredients and combine until it forms a paste.
Cover and allow it to stand for 30 minutes before using. (Marinade can be stored in the refrigerator for up to seven days).
Wash and dry the chicken, then rub all over with half of the marinade and refrigerate overnight or for at least two hours.
After marinating, cut tomato and onion into thin wedges and combine a little more marinade. Then spread the tomato and onion into the base of the tajine.
Place the chicken pieces on top of the tomato-onion mixture, arranging them at the centre of the tajine.
Coat potato wedges with the marinade and arrange the potatoes around the chicken. Top the chicken with onion slices, then tomato slices and olives in between the potato wedges.
Mix chopped coriander or cilantro with remaining marinade and water (you may add less water, it depends on how much your tajine could hold). Pour the mixture on top of the tomatoes and onions.
Top with preserved-lemon wedges, then cover tajine with lid. Cook on a very low heat for 45 minutes. Do not stir or lift the lid while it is being cooked. Serve with couscous.
Middle Eastern lentil soup
This healthy soup is enjoyed all over the Middle East and though easy to prepare, it is very tasty. Lentils are considered the main dish because it is so filling and is usually eaten with pita bread and lemon on the side.
You may need to adjust the water and ingredients as well as the cooking time, depending on the size of the lentils you are using. You can add veggies such as diced carrots and celery but this is how it is enjoyed traditionally.
It is great to eat during Ramadan as it provides the proteins and carbohydrates required to keep up the body’s energy levels.
- 8 cups water
- 1-1/2 cups small lentils
- 3 Chicken stock cubes
- 1/2 cup onion, finely diced
- 1 garlic, grated
- 1-1/2 tsp parsley
- 3/4 tsp cumin
- 1/2-1 tsp turmeric powder
Wash and drain lentils. In a large pot, combine all ingredients. Bring to a boil, then let simmer for about 35 minutes.
Make sure you stir it occasionally to avoid the lentils from burning or sticking to the pot. Serve with lemon wedges on side.
Ramadan date bars
Keep these handy for when your energy levels are sagging. Especially before a workout, these bars will provide the complex carbohydrates the body will need prior to the exertion.
You can experiment by adding different nuts and seeds to get your omegas between iftar and suhoor.
- 100g butter, low-fat, or margarine, softened
- 1 cup brown sugar or half a cup of honey
- 1 egg
- 1 tsp vanilla essence
- 1 cup flour
- 1 cup dates, roughly chopped
- 1/2 cup walnuts, chopped (optional)
Preheat the oven to 350°F. Cream the butter and sugar together. Beat in the egg and vanilla essence. Fold in the flour, mix well. Add the chopped dates and the walnuts.
Bake in a greased 9x13 pan for 20 to 25 minutes. Cut into bars or squares when cooled and store in an airtight box.
Say no to
- Fried and fatty foods
- Foods containing too much sugar
- Overeating especially at suhoor
- Too much tea at suhoor: Tea makes you pass more urine, which robs your system of valuable mineral salts
Smoking: If you cannot give up smoking, cut down gradually starting a few weeks before Ramadan
Say yes to
- Complex carbohydrates at iftar and suhoor. The food will last longer and make you less hungry
- Dates. They are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium. Around six dates are recommended
- Almonds. They are rich in protein and fibre — a handful at suhoor
- Bananas, which are a good source of potassium, magnesium and carbohydrates
- Drink as much water and fruit juices as possible between Iftar and suhoor, so your body can adjust fluid levels.
