So.. it’s your first Ramadhan.
At first, the routine of waking up for your sahur (pre-dawn meal) can be daunting, but after a while, you get used to the peacefulness of waking up while the rest of the world is still asleep. And then comes the really hard part. What do you eat for sahur?
Sahur is a very important part of fasting, and choosing to eat foods with high sugar content can set you up for grogginess and severe pangs of hunger throughout the day.
In tough situations like this, preparation and planning is key. Never thought of yourself as a meal prep person? This Ramadhan, you’ll have to be! Here are some light and quick, nutritional recipes that you can tweak according to your tastes and preferences.
#1 STUFFED DATES
High in fibre and protein. Vegan friendly.
Prep Time: 5 minutes
2 to 3 Ajwa Dates (Recommended)
Your favourite nut butter (Almond goes really well)
Pitt the dates to make sure there’s space for your stuffing.
Scoop about half a teaspoon of your nut butter into the hollowed out date
Serve! For an added level of texture, you can prepare this the night before and dip your dates in melted chocolate.
#2 OVERNIGHT COCOA-BANANA OATS
High in fibre, protein and healthy fat. Vegan friendly.
Prep Time: 10 minutes
1 cup Steel Cut Oats (Recommended)
¼ cup milk (pick your favourite)
1 teaspoon cocoa powder
50g crushed walnuts (Or any other nut of your choice)
1 sliced banana
Place your oats and cocoa powder in a bowl. Stir to combine
Add your milk and stir till there are no lumps.
Store in fridge before you go to bed, or for at least 4 to 5 hours
Before serving, add in your crushed walnuts and garnish with sliced banana. You can also choose to add a drizzle of honey on top.
#3 CHICKEN, HAM & CHEESE CHICKEN WRAP
High Protein. Hearty
Prep Time: 15 minutes
1 piece multi-grain wrap
½ cup shredded roasted chicken (You can buy this from a deli the day before)
2 lettuce leaves
2 slices of chicken / turkey ham
1 tablespoon mayonnaise
Lay the slices of cheese on the wrap.
Next, top with your ham, shredded chicken and lettuce
Top with mayonnaise and wrap it tightly. If you’re making this the night before, use plastic wrap or aluminium foil to store it in the fridge.
Before serving, place your wrap on a heated pan or griddle to melt the cheese and warm up the chicken.
Feel free to add and swap out ingredients according to your tastes!
#4 EGG SANDO
Prep Time: 30 minutes
Hearty. High Protein. Healthy fat.
Thick-cut bread (Recommended)
3 to 4 hard boiled eggs
2 slices of cheese
1 tablespoon of mayonnaise
Once you’ve boiled your eggs, peel and dice them into small pieces.
In a bowl, add your egg and mayonnaise and mix until well combined. Then, add in salt and black pepper to taste.
Butter the two slices of bread. Then, spread the egg-mayo mixture onto both slices of bread. Finally, add your slices of cheese.
Before serving, place your sandwich on a heated pan or griddle to melt the cheese.
#5 CHIA SEED PUDDING, YOGHURT AND FRUIT PARFAIT
Prep Time: 15 minutes
1 cup plain yoghurt of your choice
1 tablespoons chia seeds
⅔ cup milk of your choice
Granola, banana and dates
1 ½ tablespoon of honey or maple syrup
In a bowl or a jar, combine the chia seeds, milk and honey together. Stir to combine well. Store overnight for the chia seeds to activate.
To assemble your parfait, spoon half the yoghurt into the jar or bowl.
Place your bananas on top of the yoghurt, then spoon the rest of your yoghurt mixture on top.
Garnish with some chopped dates and granola for texture.
While preparing your sahur, remember to keep hydrated, and to eat a balanced meal during iftar. Happy meal prepping!