During Ramadan, people who are fasting have two main meals – Iftar when they break their fast after sunset, and at Suhoor, the pre-dawn period when people usually wake up to have a small meal and water to sustain them for the day until they break their fast at sunset. Eating wisely is essential to get the proper nutrients that you need for the day; slow energy releasing foods, plenty of water, foods that do not make you thirty or hungry are all key for you to have a comfortable fast for the coming day.
Realistically, not many people are going to be standing cooking at the stove at 4am. So, keeping that in mind, we have thought of some quick and convenient ideas for you. Since Ramadan this year is during the hot summer months in the MENA region, water is of course a priority for anyone fasting.
In general, the following are guidelines to keep in mind:
-Protein foods make you stay full longer
-Wholegrain breads, bananas, unsalted nuts and oats are slow releasing energy foods and so are ideal for Suhoor
-Foods high in sugar will make you thirsty
-Foods high in salt with make you hungry
-Avoid sugary cereals despite their convenience and tastiness!
-Avoid fruit juices and stick to clean fresh water
-Avoid fried, pickled and fatty foods
The core foods for Suhoor-
Eggs (Protein) – The combination of protein and fat keeps you fuller for longer and the boost of vitamins and minerals will keep you energised and alert.
Oats – It’s all here! The good fats, the great carbohydrates and vitamins in oats will boost your immunity and keep you fuller for longer.
Whole Grain Foods – These control your blood sugar levels and maintain digestive health, both essential during fasting.
Fresh Fruits – Hydrating and refreshing, certain fruits are perfect to start your day, giving your body slow releasing energy throughout the day as well as vitamins and minerals to keep you alert.
Here are Mumzworld’s Top Suhoor Snack Ideas:
1| Peanut butter/Nut Butter on wholegrain toast with sliced bananas – every ingredient in this snack will provide you with the energy you need throughout the day.
2| Greek yogurt with berries, almonds, sliced bananas and a drizzle of honey
3| Eggs on wholegrain toast with avocado
4| Oatmeal/porridge with fruits and honey
5| Labneh spread on wholegrain bread topped with olive oil, zaatar or dried mint
6| Boiled eggs with toast and butter, cucumbers and tomatoes
7| Fruit platter – berries, melons, apples, oranges and cherries are all great fruits to have, avoid tropical fruits like mangoes, papaya and pineapple
8| Quinoa or chia pudding with berries, nuts and seeds
Wishing you a Happy and Healthy Ramadan from Team Mumzworld!