Ramadan Special: Healthy Recipes for Iftar

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healthy recipes for iftar

Are you looking for healthy recipes for Iftar? Read this blog to find some easy and diabetes-friendly recipes that you can try this Ramadan.

Fasting is one of Islam’s Five Pillars. People with diabetes can fast throughout the Holy Month of Ramadan if their diabetologists and/or endocrinologists provide sufficient consultation and supervision.

Fasting between sunrise (suhoor) and sunset (iftar) is mandatory for all Muslims throughout the month of Ramadan, except for those who are unwell, pregnant, travelling, elderly, or menstruating.

Suhoor, or pre-dawn breakfast, is typically served at 4:00 a.m., prior to the first prayer of the day, fajr. Once the sunset prayer (Maghrib) is completed—normally at about 6:50 p.m (subject to change) — the evening meal, iftar, can begin. 

Ramadan for Diabetics: Fasting and Feasting 

Muslims eat dates during suhoor and iftar because the Prophet Mohammad broke his fast with dates and a glass of water. Dates, a Middle Eastern staple, are high in nutrients, easy to digest, and offer sugar to the body after a long day of fasting. 

Healthy Recipes for Iftar ,dates for iftar

Is it Safe to Eat Dates If You Have Diabetes? 

Dates are a fantastic source of nourishment due to their low glycemic index. They are high in fibre, antioxidants, and minerals like iron, magnesium, and potassium, so eating them in moderation can benefit diabetics in a variety of ways. 

Delicious Healthy Recipes for Iftar

People with diabetes should focus on a diet that is balanced and contains unprocessed carbohydrates, proteins, and fats. Check out these recipes specially curated by the BeatO Food Lab. 

coconut sharbat

Spiced Fresh Coconut Sharbat

Ingredients

  • 300 ml Fresh coconut water
  • 60 gms Fresh Coconut Malai
  • 1 tsp Cinnamon Powder
  • 3 nos Nutmeg Powder
  • 1 nos Cardamom Powder
  • 4 tsp Stevia (If Required)

Method

  • Blend the coconut water and fresh coconut malai together into a smooth mixture
  • Make a mix masala of the spices
  • Chill the Coconut Mixture
  • Pour into a glass and sprinkle the masala on top.

Break Your Fast with this healthy summer cooler.

  • You can also add rose water and watermelon to this sharbat to create a different version.

Benefits: Coconut is not only delicious, but it is also high in nutrients and minerals that the body requires to keep blood sugar levels in check. It is rich in fiber, potassium, calcium, magnesium, sodium, and iron.

Chicken kebab salad

Ingredients:

For Chicken Kebab

  • 250 gms chicken breast keema
  • 1 tbsp ginger garlic paste
  • 1 tsp garam masala
  • ½ tsp red chilly powder
  • ½ tsp cumin powder
  • Mint leaves
  • Salt
  • Oil

Dressing

  • ½ avocado or vegetables like roasted bell peppers, broccoli, cauliflower or Mushroom
  • ½ cup yoghurt (greek yoghurt)
  • 2 cloves garlic
  • Lemon juice
  • Mint leaves
  • Salt
  • Extra virgin olive oil

Salad

  • Lettuce/Celery/Spinach (locally available options)
  • Cucumber
  • Yellow bell pepper
  • ½ onion
  • Cherry tomatoes
  • Purple cabbage
  • Pomegranate seeds

Method:

  • Mix all chicken kebab ingredients and make kebabs
  • Shallow or air fry them and keep them aside.
  • Add avocado, yoghurt, garlic and mint to a mixer grinder. Blitz until smooth.
  • Add water to thin it a bit; add salt and lemon juice, and extra virgin olive.
  • Add kebabs over salad and serve.

Benefits: This high protein and high fibre salad makes a whole meal for the day providing 1/3rd of the nutritional requirement on a daily basis that’s loaded with minerals, vitamins and good fats.

Recommended serving size:1 Salad Bowl (250-300g)

Date and Oatmeal Kheer with Coconut

Ingredients:

  • 2 tbsp Dates
  • 1 cup Oats (rolled oats)
  • 2 cups Low Fat Coconut milk/Thick coconut milk/Almond milk
  • 1 tsp Cardamom Pods powder
  • ½ cup Water
  • 20 gms Almonds for garnish
  • saffron

Method

  • Dry roast the oatmeal in a thick bottom pan
  • Add water and coconut milk, cardamom, saffron, almonds, cut and dates
  • Cook for 20-25 minutes, or until thickened
  • Allow to cool and serve cold, garnish with sliced almonds

Benefits: This is a vegan sugarless pudding. It is a highly nutritious dessert that people with diabetes can enjoy eating without any worries.

Recommended serving size: 1 small cup (75-80g).

South Asian Muslims also include fruits in their iftar. You can have these 10 Diabetes-friendly Fruits To Keep Your Blood Sugar In Control

How to Maintain Sugar Levels During Ramadan

Fasting for diabetic patients is an essential personal decision. However, it’s crucial to ask your doctor before starting fasting. It is also important to monitor your blood glucose levels at regular intervals to track any unwanted sugar level fluctuations. Talk to your doctor to adjust your medicines for a smooth fasting experience. 

Blog Courtesy: Healthshots

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