Ramadan is just around the corner and this year it will fall during corona virus pandemic. This can reduce the accessibility of some fruits and vegetables during lockdown but the good news is we can still manage with given resources. In this article, I will be sharing some healthy snacks, drinks, meal ideas and some dessert ideas with you. It is often seen that people tend to get hungry towards Iftar. It is obvious that prolonged energy consumption takes place through household chores, outside job etc during the day. During Ramadan there is a change in sleep cycle. It is also seen that there is a physiological response towards food during iftaar and people tend to eat more at this time of fast as compared to Suhoor ( which is early in the morning). During Ramadan, it is also evident from some studies (IDF, 2016) that people tend to sleep less overnight. Because, it is a different pattern where people eat and hydrate from dusk to dawn, it can be challenging for some in the initial days but many people get used to the pattern within a week.
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Iftaar
Break your fast with dates and healthy and hydrated drinks. Some of these include chia seeds / sabja water – as it is hydrating, rich in protein and omega 3, fresh coconut water, nannari or kokum sherbet, chass, shikanji or buttermilk. Drinking in sips of water hydrates your body. This can also be followed by milkshake or smoothies or lassi or a bowl of fruits. This is will help with hydration.
Iftaar meals
This is the most looked forward meal of the day. This should include wholegrains like brown rice , millets, wholegrain breads, ragi or oats. Grains provide a low GI value to your food this means it doesn’t cause a sugar spike and it brings satiety and keeps you full. Also , think about your meal portion sizes. Are you filling your plate with more vegetables, grains or proteins? Divide ½ of your plate with grains, ¼ of your plate with proteins and ½ of your plate with vegetables.
Meat and meat alternatives
Make sure that your meat, chicken or eggs are well cooked considering it is summers. Reduce intake of oil while preparing them. Seekh kebabs, grilled chicken, baked fish, paneer roll, baked keema samosa, fish tikka, egg curry, chicken curry homemade style, paneer in red gravy, mixed daals are some good protein options. Use chicken thigh fillets, breasts fillets as they are less in fat.
Desserts
This is the favourate dish in iftaar where mouth-watering desserts are prepared. Some healthy desserts are falooda, homemade kulfi, fruit salad, flaxseed laddoo with dates, coconut laddoo, plain sandesh, rasgulla, apple kheer, makhana kheer, coconut burfi, besan burfi, besan laddoo, lauki halwa, apple halwa.
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Hydrating drinks
Sabja water, nanari or kokum sherbet, vegetable juice, buttermilk, bael sherbet, shikanji, ginger water, coriander or herbal infused water, banana milkshake or strawberry milkshake can be consumed for hydration. During covid19 pandemic, it is important to keep your immunity strong. So early morning during suhoor, have sips of warm water, tulsi ginger tea and try consuming haldi water with a pinch of black pepper. Garnish gravies or curries with coriander leaves, mint leaves and use fruits with more vitamin C like oranges, grapes, kiwi fruits.
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