6 Healthy Iftar Recipes for Ramadan

"Ramadan is, in its essence, a month of humanist spirituality." - Tariq Ramadan

The month of Ramadan is upon us and many of us are in full fasting mode! Besides abstaining from food, drink and other worldly pleasures, the holy month of Ramadan is also one of introspection, spirituality and prayer, along with helping people. Unfortunately, for many, this month translates into a 30-day fried food festival! Needless to say, this doesn’t do your arteries or your waistline any favours, with many people actually gaining weight by the time of Eid!

Bingeing on oily snacks at the end of a 15 hour day without food or drink is a bad idea for many reasons, such as:

• After many hours of no food, overloading your stomach directs most of your blood supply towards the digestive system leaving you feeling lethargic
• Your metabolism is operating in slow mode when fasting, and overloading it turns most of it into fat
• Oily snacks mean an intake of too many calories, contributing to weight gain
• With only a small window available for eating, stuffing it with oily snacks leaves no space for healthy foods, leading to malnutrition
• Overeating in the evenings can lead to an increase in visceral or belly fat

The solution to this is to opt for healthy, yet filling and balanced meals at Iftar, so that your body is not shocked and you still have energy to get on with the rest of the day. Here are some easy, healthy recipes that you can make for Iftar.

1. Stuffed Dates

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Across the world, dates are the preferred choice to break one’s fast, but you can take it a step further by stuffing them. You’ll need some larger, succulent dates for this.

1. Slit down the long side of a date, but not completely.
2. Replace the seed with a quartered walnut, and press the sides of the date together to hold it in.
3. Arrange beautifully on a platter along with some dried figs.

 2. Avocado Smoothie

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Avocados are rich in Vitamin E and are low in calories, making them a great option for Iftar. You can use any milk or yogurt of your choice.

1. Scoop out the flesh of a medium sized avocado.
2. Blend the avocado flesh with 1.5 glasses of cold milk, 2 tsp sugar and ¼ tsp vanilla essence.
3. If it appears too thick, add more milk. Pour into tall glasses and serve with straws.

 3. Broken Wheat Lentil Soup

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It is recommended to use whole grains rather than refined ones during Iftar, to ensure better metabolism.

1. Soak a cup of broken wheat and ½ a cup of lentils for 30 minutes.
2. Temper ½ tsp cumin seeds and fry a chopped onion till brown.
3. Add a tsp of ginger garlic paste, a chopped tomato, a tsp of chilli powder and ½ a tsp each of turmeric and garam masala.
4. Add the drained lentils, season to taste, cover and cook till completely done.
5. Garnish with chopped coriander and serve hot.

 4.   Almond Chicken

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Almonds are a great way to add an extra crunch to an ordinary chicken dish, and this one is much better than fried chicken.

1. Soak or blanch ¾ cup almonds so that they can be peeled easily. Keep aside.
2. Grind ¾ of the almonds and slice the rest. Keep them separate.
3. Marinate ½ kg chicken pieces in salt and ½ a tsp each of ginger garlic paste, turmeric, and chilli powder. Keep aside for 30 minutes.
4. In oil, fry a chopped onion till brown, then add 1 tsp ginger garlic paste and 2 chopped tomatoes.
5. Add the marinated chicken and the almond paste and cook till done.
6. Serve garnished with chopped coriander and the remaining almonds.

 5.  Easy Vegetable Korma

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Vegetable korma needn’t be a thick creamy, heavy dish, you can make a simpler version with cashew nuts.

1. Soak 10 cashews in hot water. Grind to a smooth paste.
2. Fry 1 sliced onion till brown, add 1 tsp of ginger paste, 1 chopped tomato, 1 tsp of pepper, and ½ a tsp each of turmeric and garam masala.
3. Add 1 cup of chopped mixed vegetables like cauliflower, carrots, beans, peas and potatoes. Coat with masala and cook with a little water till done.
4. Add the cashew paste and simmer for 5 minutes. Serve garnished with chopped coriander.

 6. Multigrain Methi Parathas

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Multigrain parathas are very easy to make right at home, and are much more nutritious than regular ones. Go easy on the oil to keep them healthy.

1. Grind ½ a cup of multigrain oats to a powder.
2. Mix the oats and 1.5 cups of whole wheat flour along with 1 cup methi leaves, ½ tsp ginger garlic paste and salt to taste and make a smooth dough. Keep aside for 30 minutes.
3. Roll out balls of dough into slightly thick parathas and roast on a flat pan or tava. Use a little vegetable oil to grease it on either side. Serve with homemade curd.

If you crave something sweet at the end of your meal, have a small piece of dark chocolate or a small bowl of a milk based sweet like sweet vermicelli or fruit custard without cream. Make life easier by planning ahead, prepping in advance, cooking in bulk & freezing. This way you can ensure you don’t spend the whole of Ramadan in the kitchen and can focus on the spiritual aspects of the holy month as well. Ramadan Mubarak!