It is Ramadan and fasting for lengthy hours can have a adverse affect in your well being, if you don’t replenish your physique with sufficient vitamins. You will need to eat meals wealthy in protein, carbohydrates, nutritional vitamins, and minerals throughout the meal intervals (suhoor and after iftar). It will aid you to remain energetic all through the day, in addition to meet the quantity of vitamins your physique wants.
Luke Coutinho, Co-founder of You Care Life-style, has curated Ramadan particular recipes that can assist you keep wholesome throughout this time. Test them out:
1. Ramadan Particular Khichdi
Fast and scrumptious pot meal with the proper mixture of Indian spices, this can be a good dish for the Suhoor (pre-dawn) meal.
Tools
- Stress cooker
- Picket ladle
Substances
- 350 gms Rooster breast Natural hormone-free rooster
- 4 tbsp Pre-soaked Masoor dal
- 4 tbsp Pre-soaked Moong dal
- 1/2 cup Hand pounded sonamasuri rice
- 2 Medium tomatoes
- 2 Medium Potatoes
- 2 Medium Onions
- 1 chilly
- 3 tsp Ginger paste
- 3 tsp Garlic paste
- 1 tsp Luke’s immunity powder
- 1 tsp Turmeric powder
- 2 tsp Garam masala
- 1 tsp Pink Chilly powder
- 1 tsp Coriander powder
- 1 tsp Cumin powder
- 1 pinch Asafoetida
- 2 dried pink chilly
- 1/2 tsp pepper powder
- 1 Bay leaf
- 1 tsp Fenugreek seeds
- 1 tsp Mustard seeds
- 2 tbsp A2 ghee
- Salt as per style
- 2 cups of water
Directions
- Wash and clear rooster rigorously and make them into small chew sizes items.
- Marinate with half of the ginger-garlic paste, turmeric powder, pink chilli powder & salt.
- Maintain the within the fridge (lined) for 45 minutes.
- Now take a strain cooker and add ghee.
- Adopted by hing, bay leaves, pepper powder, dry pink chillies, cumin seeds, fenugreek seeds, and mustard seeds, and allow them to crackle.
- Add chopped onions, and inexperienced chillies, and cook dinner for five minutes.
- Then add ginger-garlic paste and saute until they’re golden brown.
- Now add chopped carrot and potatoes.
- Cowl and let it cook dinner nicely.
- Add the marinated rooster items and blend nicely so that every one the items get coated.
- Now add tomato and different dry elements together with salt.
- Cowl and let it cook dinner till a high quality aroma and a thick gravy is fashioned.
- Now add the pre-soaked dal adopted by rice.
- Now add 2 cups of heat water combine nicely.
- Cowl with the lid and strain cook dinner for 3 to 4 whistles.
- As soon as carried out serve sizzling with a dollop of ghee.
Notes
- Khichdi is not only an ideal mixture of rice and lentils but additionally wealthy in Nutritional vitamins, Calcium, fibre, magnesium, potassium, and phosphorus.
- Simple to digest one-pot meal relished from infants to senior residents.
Vitamin
- Energy: 186.5kcal
- Carbohydrates: 28.45g
- Protein: 7.68g
- Fats: 5.4g
2. No Bake Bites
Dates Bites
Substances:
- Roasted and powdered oats groats plus roasted poha powder 1 cup
- Sattu -1 tbsp (roasted)
- Dates cup
- Peanut butter cup (home made)
- Walnuts 2 to three tbsp
- Almonds 2 to three tbsp
- Watermelon seeds 2 tbsp
- Chia seeds 1 tbsp
- Chilly pressed coconut oil 2 tsp
- Cacao powder 1 tbsp
- Cacao nibs 1 tbsp
- Himalayan pink salt 1tsp
Cinnamon Bites
- Roasted and powdered oats plus roasted poha powder 1 cup
- Dates cup
- Peanut butter/Almond butter- cup
- Walnuts 3 tbsp
- Raisins 3 tbsp
- Sunflower seeds 2 tbsp
- Watermelon seeds 2 tbsp
- Flax seeds 2 tbsp
- Uncooked honey 2 to three tbsp
- Sri Lankan cinnamon powder 1/2 tbsp
- Few drops of coconut oil to bind
Coconut Bites
- Roasted and powdered oats plus roasted poha 1 cup
- Jaggery cup
- Shredded coconut cup
- Chilly pressed coconut oil 2 tbsp
- Almonds 3 tbsp
- Sunflower seeds 3 tbsp
- Amla dried cup
- Pistachios 3 tbsp
Technique (widespread for every type):
- Roast oats and poha in a tawa and powder them in a high-speed blender or meals processor.
- Mix or course of on excessive till oats is finely floor.
- Now, add the remaining elements.
- Roll into mini balls.
- Retailer in hermetic containers.
- Take pleasure in and relish these dainty snack bites with all of the goodness and diet.
3. Wholesome Falooda
Refreshingly, a scrumptious and wholesome home made dessert that satisfies your style buds at each chew.
Tools
- Blender
- Serving glasses
Substances
For the Chia Gel
- 2 Tbsp Chia Seeds soaked in 4 tbsp water
Further add-ons
- Few blackberries or blueberries or soaked black raisins unsweetened
- 2 Tbsp Rice Spaghetti strands/rice noodles cooked and strands separated
For the Smoothie
- 3/4 cup Dates
- 1 tbsp Rose syrup unsweetened.
- 3 cups Almond Milk
For the Ice Cream
- 3 Frozen Bananas
- 2 tbsp Almond Milk
Further add-ons as per alternative. Any domestically obtainable chopped fruits unsalted chopped nuts as per alternative.
Directions
- Chia gel is prepared (pre-soaked, soak chia in 4 tbsp water).
- Make smoothie prepared by combining smoothie elements (dates and almond milk)
- Make ice cream by mixing bananas. Add 2 tbsp Almond milk get it thick consistency and pour in moulds, retailer within the fridge.
- Get spaghetti strands prepared by boiling 1/2 cup water, add 2 tbsp strands as soon as boiled change of fuel ensuring they’re separate strands and do not stick to one another.
- Layer the elements in a glass utilizing the next steps
-Chia gel
-Chopped fruits
-Add berries or raisins
-Spaghetti strands
-Dates rose smoothie
-Banana ice-cream
-Chopped nuts of alternative
Serve with love. Addition and subtraction of toppings may be as per private desire and selection. Relish and revel in.
Notes
- We will change the Chia seeds with sabja/candy basil too.
- Throughout Ramadan, folks quick all through the day from dawn to sundown.
- The particular night feast is named Iftar.
- Wholesome falooda with all its cooling properties and nice style could be very helpful for many who quick throughout Ramzan.
- Not solely does it style heavenly, however it additionally gives many well being advantages as it’s wealthy in fiber, Protein, Vit E and Vit D.
- In all of the elements show to be wholesome, clear and extra helpful to the physique and thoughts after an extended fasting day.
Vitamin
- Energy: 330kcal
- Carbohydrates: 53g
- Protein: 8.2g
- Fats: 9.8g
