Eating healthy during Ramadan

Ramadan Mubarak! We would like to show you how to maintain a healthy Ramadan and provide inspiration for a delicious suhoor and iftar meal!

Do’s at the beginning of Ramadan

• Try to gradually reduce and limit the consumption of caffeine a week before fasting and throughout the Ramadan period.
• Ensure to drink enough water/tea throughout the night.

Suhoor (pre-dawn meal):

Choose one of the options below for suhoor and rotate them throughout the month to maintain a varied diet, making it easier to make healthy choices:

1. 2 slices of bread with half an avocado and cherry tomatoes, 1 piece of fruit & 1 handful of unsalted nuts
2. overnight oats; for example, our blueberry overnight oats
3. a smoothie bowl; for example, our heartwarming pumpkin smoothie bowl, acai bowl, or creamy chocolate smoothie bowl
4. water or tea

Iftar (meal after sunset):

Tip: start slowly with a date and some water, allowing it to settle. For example, begin with prayer and then continue with your meal. Avoid a heavy meal with items like white grains or fried foods and opt for whole grains and plant-based options.

1. one or more dates (tip: filled with a walnut) and a quarter cucumber sliced
2. water or tea
3. mixed salad (e.g., with lentils, arugula, avocado, basil, tomato). For example, our chickpea salad, quinoa salad, or lentil spinach salad.
4. a bowl of soup made from vegetables and/or legumes. For example, Turkish lentil soup or our broccoli soup with pumpkin seeds.
5. for extra hunger: try a healthy side dish like our vegan quesadillas or spring rolls gado gado

Snacks:

1. ensure you stay hydrated (about 1.5 liters), preferably with water and herbal tea.
2. a fruit salad
3. a healthy snack such as a slice of our sugar-free banana bread, a piece of dark chocolate, nuts/seeds, or a bowl of plant-based yogurt.

Have a blessed month!