Ramadan, the holy month of fasting observed by Muslims worldwide, brings with it a sense of spirituality, self-reflection, and communal unity. However, it also poses unique challenges, particularly when it comes to maintaining a balanced diet while abstaining from food and drink during daylight hours. Ensuring heart health during Ramadan is essential, and one way to achieve this is by incorporating nutritious, heart-friendly foods into suhoor (pre-dawn meal) and iftar (meal to break the fast).
Heart Healthy Recipes to Try During Ramadan
Here are some delicious and wholesome recipes to help you nourish your body and support heart health throughout the fasting month.
1. Overnight Oats with Berries and Nuts
Start your day with a nutritious and energy-packed suhoor meal with overnight oats. Combine rolled oats with low-fat milk or yoghurt in a jar, and add a handful of mixed berries and chopped nuts like almonds, walnuts, or pistachios. The fibre in oats helps maintain healthy cholesterol levels, while berries provide antioxidants and nuts offer healthy fats that are beneficial for heart health.
2. Grilled Salmon with Quinoa Salad
For iftar, opt for a protein-rich dish like grilled salmon paired with quinoa salad. Marinate salmon fillets with olive oil, lemon juice, garlic, and herbs, then grill until tender. Serve alongside a refreshing salad made with cooked quinoa, diced cucumbers, cherry tomatoes, fresh herbs, and a drizzle of balsamic vinaigrette. Salmon is rich in omega-3 fatty acids, which support heart health by reducing inflammation and improving cholesterol levels.
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3. Lentil Soup with Whole Wheat Pita
Lentil soup is a hearty and comforting dish that is perfect for breaking the fast. Prepare a nourishing lentil soup by simmering lentils with onions, carrots, celery, and spices like cumin and turmeric until tender. Serve with a side of whole wheat pita bread for a satisfying meal. Lentils are packed with fibre, protein, and minerals, making them an excellent choice for heart health and overall well-being.
4. Grilled Chicken Skewers with Roasted Vegetables
For a flavorful iftar dish, try grilled chicken skewers paired with roasted vegetables. Marinate chicken chunks in a mixture of yoghurt, garlic, lemon juice, and spices like paprika and cumin before threading onto skewers and grilling until cooked through. Serve with a medley of roasted vegetables such as bell peppers, zucchini, and onions for a colourful and nutritious meal. Chicken breast is a lean source of protein, while vegetables provide essential vitamins, minerals, and antioxidants for heart health.
5. Spinach and Feta Stuffed Bell Peppers
Another delicious iftar option is spinach and feta stuffed bell peppers. Cut bell peppers in half and remove the seeds, then fill with a mixture of sautéed spinach, onions, garlic, and crumbled feta cheese. Bake until the peppers are tender and the filling is heated through. This dish is rich in fibre, vitamins, and minerals, with the spinach offering iron and folic acid, which are important for heart health.
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6. Fruit Salad with Honey-Lime Dressing
End your iftar meal on a sweet note with a refreshing fruit salad drizzled with honey-lime dressing. Toss together a variety of your favourite fruits such as watermelon, cantaloupe, grapes, and kiwi, and dress with a mixture of honey, lime juice, and mint leaves. This light and hydrating dessert is loaded with vitamins, minerals, and antioxidants that promote heart health and overall vitality.
Bottomline
Maintaining heart health during Ramadan is essential for overall well-being, and incorporating nutritious and wholesome foods into suhoor and iftar meals can help achieve this goal. By incorporating recipes like overnight oats with berries and nuts, grilled salmon with quinoa salad, lentil soup with whole wheat pita, grilled chicken skewers with roasted vegetables, spinach and feta stuffed bell peppers, and fruit salad with honey-lime dressing, you can nourish your body while observing the fast and support your heart health throughout the holy month. Remember to stay hydrated and listen to your body's signals to ensure a healthy and fulfilling Ramadan experience.