Ramazan tips: Sehri everyday keeps the hunger pangs away!
Sehri is difficult but it's important. Here's how you can maintain your energy levels while fasting and working!
The blessed month of Ramazan is a superb opportunity to practice self-restraint, self-accountability as well as a great chance to shift to lighter meals and find a healthier lifestyle.
To beat the hot and humid weather, it is imperative to have the right choice of food during this holy month. Avoiding high processed, fatty, oily, spicy, fried foods and having lots of fruity drinks is the key to good health.
The pre-dawn meal or Suhoor or Sehri - whatever you may call it - is a vital constituent of Ramazan. Indulging in a healthy Sehri nourishes, hydrates and strengthens the body to cope with the upcoming fast; it also reduces the dreaded hunger pangs! Iftar is the time to replenish your energy level, while Sehri is meant to give you an energetic start.
These days, skipping Sehri is a norm. People generally complain about the lack of sleep or time as an excuse to skip Sehri. Unfortunately, what they don’t realise is that, Sehri is not only good for the mind, body and soul, it is believed that those who partake in Sehri are rewarded with blessings.
On the other hand, by skipping Sehri you actually force your body to rely on the last meal consumed and are more likely to experience dehydration, headaches and weariness. Moreover, it is extremely healthy to have a nutrient intense meal at Sehri to maintain energy levels. The trick is to select the right food.
Think simplicity - start your Sehri by including fruits, whole-grains and protein. Even adding a bowl of yogurt, juice, beans, vegetables and drinking lots of fluids gives you a high energetic charge that will last throughout the day.
Eating dates at Sehri is also a very healthy habit. Adding four to six dates to your meal means you essentially fuel your body with minerals, antioxidants, vitamins, fibre, folate and so on in addition to the nutrients in the meal!
Making Sehri in the morning can be a bit of a task, so what I am going to do is provide you with some easy to make recipes for a balanced and healthy meal for Sehri. This meal will comprise of a milkshake, an omelette with two toasts, a bowl of oatmeal, fruit and dates. Oats are full of nutritional intensity that will fill you up; likewise you will consume fruits, milk and yogurt in a single glass of milkshake. Similarly, you will have a small portion of veggies in the form of an omelette.
Quick and easy to make, this meal is filling, super nutritious and delicious.
Here are the recipes:
Oatmeal with apricots in honey syrup
Ingredients:
- Dried apricots chopped 3-4 tbsp
- Almonds chopped 2 tbsp
- Raisins 1-2 tbsp
- Milk ½ cup
- Honey 2 tbsp
- Sugar to taste
- Oats 5 tbsp
- Water 3 cups
- Cinnamon ¼ tsp
Method:
In a saucepan, let the water, milk, honey, cinnamon, apricots, almonds, raisins and sugar boil. Now add oats and simmer for two minutes or until desired consistency.
Classic omelette
Ingredients:
- Capsicum chopped 2-3 tbsp
- Carrot chopped 2 tbsp
- Scallion chopped 2 tbsp
- Coriander chopped 1 tbsp
- Green chillies chopped 1 tsp
- Cheddar cheese grated 2 tbsp
- Milk 2 tbsp
- Eggs 2
- Salt to taste
- Black pepper 1 tsp
- Oil for frying
Method:
In a bowl mix all the ingredients and beat until it turns yellow in colour.
Heat oil in a non-stick sauté pan and add the omelette mixture and spread it all over with the help of a spatula. Cook for one-two minutes.
Next, gently flip one side of the omelette and let it cook for a minute or two - until there is no uncooked mixture left.
Gently transfer the cooked omelette to your plate. Serve with two toasts.
Mango and banana shake
Ingredients:
- Banana 1
- Mango 1
- Milk 1 cup
- Yogurt ½ cup
- Lime juice 1-2 teaspoon
- Sugar to taste
Method:
In a blender add all the above mentioned ingredients and blend until it’s frothy.
This meal is a good example of protein, complex carbohydrates, fibre, low fat, less spice and fried diet.
Additionally, make sure to consume lots of water/fruity drinks to beat the dehydration.
Enjoy a happy, healthy and peaceful Ramadan! Stay blessed, always!
PHOTOS: TANVEER KHADIM
Read more by Tanveer here
To beat the hot and humid weather, it is imperative to have the right choice of food during this holy month. Avoiding high processed, fatty, oily, spicy, fried foods and having lots of fruity drinks is the key to good health.
The pre-dawn meal or Suhoor or Sehri - whatever you may call it - is a vital constituent of Ramazan. Indulging in a healthy Sehri nourishes, hydrates and strengthens the body to cope with the upcoming fast; it also reduces the dreaded hunger pangs! Iftar is the time to replenish your energy level, while Sehri is meant to give you an energetic start.
These days, skipping Sehri is a norm. People generally complain about the lack of sleep or time as an excuse to skip Sehri. Unfortunately, what they don’t realise is that, Sehri is not only good for the mind, body and soul, it is believed that those who partake in Sehri are rewarded with blessings.
On the other hand, by skipping Sehri you actually force your body to rely on the last meal consumed and are more likely to experience dehydration, headaches and weariness. Moreover, it is extremely healthy to have a nutrient intense meal at Sehri to maintain energy levels. The trick is to select the right food.
Think simplicity - start your Sehri by including fruits, whole-grains and protein. Even adding a bowl of yogurt, juice, beans, vegetables and drinking lots of fluids gives you a high energetic charge that will last throughout the day.
Eating dates at Sehri is also a very healthy habit. Adding four to six dates to your meal means you essentially fuel your body with minerals, antioxidants, vitamins, fibre, folate and so on in addition to the nutrients in the meal!
Making Sehri in the morning can be a bit of a task, so what I am going to do is provide you with some easy to make recipes for a balanced and healthy meal for Sehri. This meal will comprise of a milkshake, an omelette with two toasts, a bowl of oatmeal, fruit and dates. Oats are full of nutritional intensity that will fill you up; likewise you will consume fruits, milk and yogurt in a single glass of milkshake. Similarly, you will have a small portion of veggies in the form of an omelette.
Quick and easy to make, this meal is filling, super nutritious and delicious.
Here are the recipes:
Oatmeal with apricots in honey syrup
Ingredients:
- Dried apricots chopped 3-4 tbsp
- Almonds chopped 2 tbsp
- Raisins 1-2 tbsp
- Milk ½ cup
- Honey 2 tbsp
- Sugar to taste
- Oats 5 tbsp
- Water 3 cups
- Cinnamon ¼ tsp
Method:
In a saucepan, let the water, milk, honey, cinnamon, apricots, almonds, raisins and sugar boil. Now add oats and simmer for two minutes or until desired consistency.
Classic omelette
Ingredients:
- Capsicum chopped 2-3 tbsp
- Carrot chopped 2 tbsp
- Scallion chopped 2 tbsp
- Coriander chopped 1 tbsp
- Green chillies chopped 1 tsp
- Cheddar cheese grated 2 tbsp
- Milk 2 tbsp
- Eggs 2
- Salt to taste
- Black pepper 1 tsp
- Oil for frying
Method:
In a bowl mix all the ingredients and beat until it turns yellow in colour.
Heat oil in a non-stick sauté pan and add the omelette mixture and spread it all over with the help of a spatula. Cook for one-two minutes.
Next, gently flip one side of the omelette and let it cook for a minute or two - until there is no uncooked mixture left.
Gently transfer the cooked omelette to your plate. Serve with two toasts.
Mango and banana shake
Ingredients:
- Banana 1
- Mango 1
- Milk 1 cup
- Yogurt ½ cup
- Lime juice 1-2 teaspoon
- Sugar to taste
Method:
In a blender add all the above mentioned ingredients and blend until it’s frothy.
This meal is a good example of protein, complex carbohydrates, fibre, low fat, less spice and fried diet.
Additionally, make sure to consume lots of water/fruity drinks to beat the dehydration.
Enjoy a happy, healthy and peaceful Ramadan! Stay blessed, always!
PHOTOS: TANVEER KHADIM
Read more by Tanveer here