Ramadan Bites 13, 14, 15

Ramadan Bites 13, 14, 15

Asian Inspired Wild Rice

Very British Turkey and Watercress Salad

Spicy Cabbage and Beef Stew

30 wholesome, nutritious recipes to incorporate into your diet for 30 days

By Hanifa Hameed Diwan, Registered Dietitian
hanifa01@gmail.com

Asian Inspired Wild Rice
Nutritional Benefits:
  • Wild rice is actually a grass which is very high in protein (2x brown rice.), high in antioxidants (protects you from disease and aging), high in fiber (important for digestion and helps lower cholesterol), high in essential minerals; phosphorus, zinc and folate, (important for energy production and bone health) and A, C, E vitamins (important for immunity).
  • Cilantro is high in potassium (important component of cell and body fluids that help regulate heart rate and blood pressure.), calcium, manganese ( used as a co-factor for the antioxidant enzyme, superoxide dismutase.), iron (essential for red blood cell production) , and magnesium. It also contains B vitamins, and is very high in vitamin C (powerful natural antioxidant, provides 45% of RDA/100g), vitamin A (provides 225% of RDA/100g. It is a fat-soluble vitamin, and antioxidant, important for healthy skin and eyes). It is also an extremely high source of vitamin K (It limits neuronal damage in the brain and provides 258% of RDA/100g)
  • Fennel contains iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K (important in building and maintaining bone structure and strength). Also it contains potassium, (decreases blood pressure), fiber, potassium, folate, vitamin C (Excellent source and acts as an antioxidant and essential for collagen production. Combining foods that are high in vitamin C with iron rich foods maximizes the absorption of iron.), vitamin B-6 (important for heart health and energy metabolism of carbohydrates and protein.) Selenium is a mineral not usually found in fruit and vegetables, but is found in large quantities in fennel (important for liver enzyme function and resulting detoxification and also prevents inflammation)
  • Peanuts are a good source of monounsaturated fatty acids (oleic acid) (helps lower bad cholesterol and increase good cholesterol levels in the blood.), protein made up of essential amino acids, important for growth and development.), very high in antioxidants, e.g. Reservatol (important in prevention of cancers, heart disease, degenerative nerve disease and viral/fungal infections.), high in vitamin E (powerful antioxidant important in prevention of oxidative damage of skin and organs.), high in B vitamins( important in energy production ,building blood cells and maintaining healthy nerve cells.). They are also good sources of copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium
  • Sesame oil is high in zinc (important minerals in increasing skin’s elasticity and smoothness and helping preventing premature aging), contains copper, zinc, and calcium (help increase the rate of bone growth and development, as well as speed up any healing or regrowth, helping to avoid osteoporosis.) Also contains large quantities of the amino acid Tyrosine (Directly related to serotonin activity and release in the brain, boosting mood and can relieve anxiety and depression.) and fat (which is still necessary for brain function and does have cholesterol lowering effects.) It is also a powerful antibacterial effects and has been used to promote positive oral hygiene.
  • Garlic is very rich in Vitamin C (important for immunity), Vitamin B6 (important for immunity, metabolism, and healthy heart and skin.), manganese (Important for bones and fat and carbohydrate metabolism.), as well as a sulfur compound, Allicin (This has been shown to prevent organ damage due to heavy metal toxicity.), and antioxidants (protection against cell damage and aging). This is mentioned in the Quran, in Surah Al Baqarah (2:61) “And (recall) when you said,’Moses, we can never endure one (kind of) food. So call upon your Lord to bring forth for us from the earth its green herbs and its cucumbers and its garlic and its lentils and its onions.’ (Moses) said, ‘Would you exchange what is better for what is less? Go into (any) settlement and indeed, you will have what you have asked.”
  • Ginger contains anti-inflammatory and antioxidant compounds, such as beta- carotene and salicylate, as well as high levels of calcium, potassium and magnesium. This spice is mentioned in the Quran as a food of paradise, where Allah (SWT) says, “And they will be given to drink there of a cup (of wine) mixed with Zanjabil (ginger).”(76:17)
  • Mandarins are very high in Vitamin C (antioxidant important in preventing chemical damage to cells and helps boost the immune system), vitamin A (essential for good vision, healthy bone growth, cell division and cell growth, healthy immune system and skin health.), and B vitamins.
  • Lime juice in addition to vitamin C is also rich in flavonoids, potent antioxidants, which help protect the body’s cells from free radicals damage. The Prophet (PBUH) liked citrus (Utrujj) and said, “The example of the believer who reads the Quran is the example of the Utrujj: its taste is delicious and its scent is pleasant.”
  • The benefits of the some of the other ingredients have been mentioned in previous Ramadan Bites.

Asian Inspired Wild Rice

INGREDIENTS
  • Wild Rice, 1 cup cooked(1/2 cup raw)
  • Cilantro (fresh) finely chopped, 1 cup
  • Green Onion (fresh) 2 stalks, finely chopped.
  • 1 Fennel bulb, (fresh) , cut into thin slices
  • 2 small mandarins peeled and segmented
  • Peanuts(Lightly Salted), 2oz , chopped ( can be omitted if allergies)
  • Sesame Seed Oil , 2 tsp
  • Garlic (raw), 2 cloves, minced
  • Ginger Root minced, 2 tsp
  • Juice of 1 lime (2 TBS)

PREPARATION INSTRUCTIONS

  • Put the rice in a pot and rinse, then add 2 cups of water. Cook on a high heat till boils. Then cover and cook on a low heat for about 45 mins.
  • In a bowl, combine the sesame oil, peanuts, garlic and ginger and lime juice.
  • In a separate bowl add the rice, cilantro, green onions and fennel and mandarin segments.
  • Then add the dressing and toss together and serve.
 

 

 

 

Very British Turkey and Watercress Sandwich
Nutritional Benefits:
  • Sprouted bread, contains less carbohydrate as they are used in the germination process. But it contains more protein, vitamin C, iron and fiber than bread made from refined flours and is easier to digest. The process of sprouting also neutralizes phytic acid, present in grains, which inhibits absorption of nutrients.
  • Turkey is a low fat, high source of protein, as well as being a source of iron (carrying oxygen in the blood), zinc (important for immunity), phosphorus, (important for formation of bones and teeth, body uses of carbohydrates and fats and for the body to make protein for the growth, maintenance, and repair of cells and tissues), vitamin B6 and niacin (essential for energy production). It is also source of potassium (important for electrolyte balance in the body). Allah has given us many provisions. In the Quran, Allah (SWT) says, “And with the flesh of fowls that they desire.” (56:21)
  • Avocados contain a natural plant sterol called beta-sitosterol (Helps maintain healthy cholesterol levels.), they contain lutein and zeaxanthin, (two phytochemicals found in eye tissue and provide antioxidant protection), monounsaturated fats (Help with the absorption of other beneficial fat-soluble antioxidants such as beta-carotene.) They also provide vitamins C, E, K, and B vitamins, magnesium, potassium and omega-3 fatty acids.
  • Watercress is part of the cruciferous vegetable family. These have been shown to contain a compound known as 3,3'-diindolylmethane (DIM) which has protective effects against cancer. It also contains very high levels of vitamin K (Improves bone health by improving the bone matrix and calcium absorption. 1 cup meets daily needs.), calcium, magnesium, and potassium and nitrates (help with reducing blood pressure) and contains the antioxidant alpha-lipoic acid (which can help lower glucose levels, increase insulin sensitivity)
  • Cucumber contain very large quantities of vitamin K and molybdenum (important in inflammatory processes and enzyme function). They are also a very good source of pantothenic acid (important for healthy hair, reduction of stress and anxiety and functioning of organs), copper, potassium, manganese, vitamin C (important antioxidant preventing damage of cells and tissues), phosphorus, magnesium, biotin (important for hair, skin and nervous system function), vitamin B1 (important for a healthy nervous system), the mineral silica.( important for nail health) and the phytonutrient lignan (provides anti-cancer benefits) These are mentioned as the bounty of Allah in Surah Al Baqarah [2:61] “And [recall] when you said, “O Moses, we can never endure one [kind of] food. So call upon your Lord to bring forth for us from the earth its green herbs and its cucumbers and its garlic and its lentils and its onions.” [Moses] said, “Would you exchange what is better for what is less? Go into [any] settlement and indeed, you will have what you have asked.”
  • Vegan mayonnaise is lower in calories (fat and overall) being eggless, but high in vitamin B 12 (important for circulatory and nerve health) and omega-3 fatty acids (important for brain, joint and heart health)

Very British Turkey and Watercress Sandwich

INGREDIENTS
  • Sprouted Whole Wheat Bread 2 slices( I like Trader Joe’s)
  • Vegan Mayonnaise( lower in saturated fat and calories), ( I like Whole Foods, 365 Organic Vegan Mayo) 2 tsp
  • Hass Avocado (1/2 cut into slices)
  • Organic roasted Turkey breast slices, 2 oz
  • English Cucumber Slices ½ cup
  • Watercress, 1/2 cup
  • Pinch of black pepper

PREPARATION INSTRUCTIONS

  • Spread the mayonnaise on both slices of the bread.
  • Then add the turkey, avocado and watercress to the bread.
  • Sprinkle the black pepper and close the sandwich.
  • Cut into quarters and serve.
 

 

 

 

 

 

Spicy Cabbage and Beef Stew
Nutritional Benefits:
  • Lean beef -lower in saturated fat, and high in protein, B vitamins (niacin, thiamin, riboflavin, and B6-Important in the function of the nervous system, formation of blood cells and tissue.), vitamin E, iron (carrying oxygen in the blood), zinc ( important for immunity), and magnesium ( important for building bones and energy release from muscles). In the Quran, Allah says, “And we shall provide for them fruit and meat, such as they desire.” (52:22). However the Prophet (PBUH) did eat it in moderation.
  • Olive oil is high in antioxidants (preventing free radical cell damage) and monounsaturated fats (good fats that decrease bad cholesterol and increase good cholesterol). It has also been mentioned in the Quran many times, “And (We brought forth) a tree issuing from Mount Sinai which produces oil and food for those who eat.” (23:20) “He causes to grow for you thereby the crops, olives, palm trees, grapevines, and from all the fruits. Indeed in that is a sign for a people who give thought”(16:11)  
  • Tomatoes are high in alpha- and beta-carotene, lutein, and lycopene (carotenoids). Also they are provide the A, C, E vitamins and potassium. When these are combined with healthy fats such as avocado and olive oil, the body’s absorption of carotenoids increases.
  • Cabbage like other cruciferous vegetables has the compound, 3, 3′-diindolylmethane (DIM) which has been shown to protect against the harmful effects of radiation. It also contains sulforaphane (cancer fighting compound), is high in polyphenols content in cabbage might also (reduces the risk of cardiovascular disease by preventing platelet buildup and reducing blood pressure.), and is high in fiber and water (prevent constipation and maintain a healthy digestive tract, as well as regulating the immune system and inflammation). Cabbage is also very high in vitamin K (regulates normal blood clotting the transport of calcium throughout the body), as well as providing vitamin C, magnesium (Helps increase energy, calms, relieves anxiety, muscle aches and spasms and important for heart health), and folate
  • The other nutritional benefits of onions, garlic, ginger etc have been mentioned in previous Ramadan Bites.

Spicy Cabbage and Beef Stew

INGREDIENTS
  • Beef, stew meat, lean only, cut into small chunks, 16 oz
  • Cabbage, fresh, 4 cup, chopped
  • Onions, raw, 2 cup, chopped
  • Garlic, 3 cloves minced
  • Tomato Sauce, 2 cup
  • Salt, 2 tsp (remove)
  • Chaat Masala,1 tbsp ( or any other mixed spice of choice)
  • Coriander, ground, 2 teaspoons
  • Cumin – ground 2 tsp
  • Ginger Root minced, 2 tsp
  • 2 tsp extra virgin olive oil

PREPARATION INSTRUCTIONS

  • In a large pot add olive oil and saute the onions until golden.
  • Add the garlic and ginger and continue to saute.
  • Add the beef and spices and cook till beef is seared (2-3 mins).
  • Then add the cabbage and continue to cook for a couple of mins.
  • Add the tomato sauce, mix and cover.
  • Cook on low heat for about 45 mins, until beef is tender.
  • Once cooked, can be served with brown rice or quinoa (look at previous Ramadan Bites for recipes).
Did you miss the previous recipes or pre-Ramadan health webinar with Sr. Hanifa?
Check out the previous recipes on the BLOG here
and
Catch Fruitful Ramadan right here!