Ramadan Bites 16, 17, 18 Cali Date Shakes, Okra & Chicken, and Hi Protein Savory Muffins

ramadan bites

Ramadan Bites

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

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

California Dreaming Date Shakes
Nutritional Benefits:
  • Dates are an immediate source of glucose after the fast, high in fiber, which allows slower release of energy. High in B vitamins needed for energy production, as well as electrolytes (sodium, potassium and magnesium, important for nervous system function, immediately after fasting), iron, calcium and selenium (important for healthy bones and blood). Dates also strengthen good bacteria in the stomach. They are mentioned in the Quran in Surah Maryam [19:25] “And shake toward you the trunk of the palm tree; it will drop upon you ripe, fresh dates.” The Prophet (PBUH) said, “Whoever eats seven dates in the morning from the area of Aaliyah (Ajwah) will not be harmed by the poison or magic the rest of the day.” He also said, “The people of a house where there are no dates are hungry.”
  • Strawberries are extremely high in the flavonoids; vitamin C (important for immunity), folate, anthocyanins, quercetin and kaempferol which possess antioxidant (reduce inflammation) and anti-carcinogenic properties. They are also high in potassium (important for cognitive function (concentration, memory and recall- brain food) by increasing the blood flow to the brain, and for healthy blood pressure), high fiber content which helps digestive processes and along with folate helps reduce cholesterol. The B vitamins help strengthen the heart muscles for better cardiac function.
  • Bananas are an excellent source of potassium (Important to maintain fluid balance in the body, for muscles contractions and nerve function, regulating blood pressure and movement of nutrients and waste in and out of cells.), as well as providing vitamin A( for healthy immune system, bones and skin), C, and B vitamins, fiber, magnesium, manganese and iron. The Quran makes mention of these in Surah Al-Waqiy’ah (56:29) “And (banana) trees layered (with fruit)”
  • Raspberries are high in fiber (feel full longer because slows down digestion), manganese keeps your (allows the metabolic rate to stay high, so you can lose weight by burning fat), very high in antioxidants (Ellagic acid- is a phytonutrient that stops damage to cell membranes and when broken down to the flavonoid, anthocyanin also has antimicrobial properties) and vitamin C as well as B vitamins and potassium( important for heart and nervous system health)
  • Carrots are high in beta-carotene (important here in cancer prevention and macular degeneration), fiber (important for digestive health and reducing bad cholesterol from the blood vessels), and antioxidants. Also they are high vitamin A ( important for eye health), Vitamin C (increasing white blood cells and immunity), Vitamin K, vitamin B8, pantothenic acid, folate, potassium ( a vasodilator, opening up the blood vessels and increasing blood circulation), iron, copper, manganese and carotenoids(prevent insulin resistance and keep blood sugar low).
  • Spinach is high in protein ( very high amounts important for growth and repair in our body), fiber, vitamins A, C, E (antioxidant vitamins protecting the body from free radical damage), and K (necessary for keeping calcium in the bone matrix and bone mineralization) , B vitamins, folate (healthy cardiovascular system as well as neural health), calcium ( very important for bone health), iron, magnesium and potassium ( helps lower high blood pressure), as well as phosphorus, copper, and manganese and zinc (all important for building strong bones). It also contains factor C0-Q10 (an antioxidant, important in strengthening muscles, especially heart muscles) and has the ability to protect the mucous membrane of the stomach preventing ulcers as well as anti-inflammatory properties.
  • Milk is high in calcium and vitamin D (important for healthy bones and teeth), protein (necessary for growth and repair in the body), potassium (for healthy blood pressure), phosphorus: Helps strengthen bones and generate energy (important for strong bones and energy production), vitamin B12 ( for healthy red blood cells and nerves), vitamin A (for healthy vision, skin and immune system) and riboflavin and niacin ( important for energy metabolism from food).

California Dreaming Date Shakes

INGREDIENTS
  • Strawberries, fresh, 1 cup
  • Medjool dates, 2 dates, pitted
  • 1 medium banana,
  • Raspberries, 1 cup
  • Baby Carrots, 1 oz
  • Baby spinach, 1 oz
  • 2 cups of fat free milk (or any lactose free milk of choice)

PREPARATION INSTRUCTIONS

  • In a blender place all the ingredients and blend for 2 minutes until all the ingredients, especially the carrots and dates, are completely pureed.
  • Pour into a tall chilled glass and serve with a sprig of mint on top.

 

 

 

Okra and Chicken
My Daughter’s Favorite
Nutritional Benefits:
  • Chicken is a good source of protein, calcium, iron, magnesium, phosphorous, potassium, and zinc. Also provides vitamin C, B vitamins (including B6), vitamin A, E, D, K. These play a role in immunity, production of bone and blood cells, hydration and energy metabolism. This is provision from God. In the Quran, Allah says, “And with the flesh of fowls that they desire.” (56:21)
  • Avocado oil has a high smoke point so is ideal for sautéing. It has a buttery taste and is high in monounsaturated fat (heart-healthy, as it helps regulate bad cholesterol) and lutein (antioxidant that improves eye health). On a salad it can help with absorption of fat soluble antioxidants such as beta-carotene from vegetables.
  • Onions contain phytochemicals and vitamin C (important for immunity), chromium, (important in blood sugar regulation). Onions contain a powerful compound called quercetin which is known to play an important role in preventing cancer.
  • Tomatoes are high in antioxidants – beta-carotene, vitamin C (important for healing and immunity), and E (protective against toxins), lycopene, lutein and also contains potassium (important for water balance, nerve and muscle function).
  • Turmeric is a powerful anti-inflammatory (inhibits molecules that cause inflammation) and antioxidant (It neutralizes free radicals, then stimulates the body’s own antioxidant enzymes.) It also helps to fight degenerative processes in the brain.
  • Okra are high in vitamins A ( this and other antioxidants destroy free radicals and so are important for skin and eye health) , B, C, E, and K, as well as calcium, iron ( important for red blood cell production and thus oxygen provision to the body), magnesium ( important for maintenance of nerves, muscles and bones), potassium, and zinc (important for protein synthesis and immunity). They also contain a special type of mucilaginous fiber (increases transit of food through the gut and helps reduce bad cholesterol in the body and also prevents diarrhea, by adding bulk to watery stools).

Okra and Chicken

INGREDIENTS
  • Small frozen Okra, 3 cups
  • Onions, raw, 1 cup, chopped
  • Garlic, 2 cloves
  • Tomato Sauce, 2 cups
  • Cumin – ground (1 tsp)
  • Coriander, ground, 1 teaspoon
  • Whole chicken 1 lb
  • Chaat Masala 2 tsp
  • Tumeric ¼ tsp
  • Salt, 1 tsp
  • 2 tsp avocado oil

PREPARATION INSTRUCTIONS

  • Heat the oil in a pot and saute the onions and garlic for a couple of minutes.
  • Add the washed chicken and spices and saute for 3 more minutes.
  • Add the tomato sauce and okra and mix together.
  • Cover with a lid and cook on a low heat until tender (about 30 mins)
  • I like making stew based meals because they are quick and easy, and the tomato base is low in fat and high in nutrients.
  • I like serving this with Quinoa.

 

 

High Protein Savory Muffins
A Great Suhoor Meal
Nutritional Benefits:
  • Cottage cheese is an excellent source of protein (contains casein, a very slow-digesting protein which releases energy slowly as well as whey), B complex vitamins ( Such as vitamin B12, riboflavin, pantothenic acid, thiamin, niacin, and folate. These are important in various things such as brain, heart and nervous system functioning, energy and red blood cell production and digestion.), and healthy fats. Cottage cheese is also a good source of calcium, magnesium (important for muscle, nerve and immune system functioning, and maintaining blood sugar levels ), potassium ( important for fluid balance and neural activities of the muscle and brain), phosphorous( involved in bone formation), zinc (important for immunity, digestion, diabetes control, and helps with stress and anxiety),and selenium (important antioxidant).
  • Soy flour is a high in protein (good source of high quality protein with all the amino acids needed for growth), fiber (useful for reducing the bad LDL cholesterol) as well as iron (increasing the oxygen carrying capacity of red blood cells) , B vitamins (especially useful here for proper functioning of the nervous system and combined with the isoflavones has been useful in reducing the symptoms of menopause) and calcium (for bone health). It is an excellent gluten free option.
  • Eggs are an excellent of source of inexpensive, high quality protein. The whites are rich sources of selenium, vitamin D, B2, B6, B12 and minerals such as zinc, iron and copper. Important for bones, blood and cell regeneration.
  • Almonds provide antioxidants in the form of vitamin E (important for a healthy immune system and eyes, as well as helps lower cholesterol) and contains healthy monounsaturated fats. Even a small amount of almond butter contains high levels of magnesium (important for heart health, calming nerves and relieving muscle aches) and even potassium (important for blood pressure and overall heart health, as well as relieving stress, improvement of muscle strength, for metabolism, water balance, and the nervous system.) In addition almonds are a good source of fiber and protein.
  • Thyme contains very high levels of vitamin C, as well as being a good source of vitamin A and some B vitamins, iron (important for immunity, reducing fatigue and muscle health), copper (important for iron absorption and energy production), and manganese.
  • Basil is high in vitamin A, K (important for blood clotting and strong bones), C, magnesium, iron, potassium, and calcium (important for strong bones. Also needed for proper functioning of the heart, muscles and nerves). Herbs are generally very beneficial and are mentioned in the Quran in Surah Ar Rahman [55:12], as a blessing from our Lord. “And grain having husks and sweet scented plants.”
  • Tomatoes are high in antioxidants – beta-carotene, vitamin C (important for healing and immunity), and E (protective against toxins), lycopene, lutein (very important for eye health) and also contain potassium (important for water balance, nerve and muscle function)

High Protein Savory Muffins

Serves 9

INGREDIENTS
  • Cottage Cheese, Nonfat, 7 oz
  • Parmesan Cheese, grated, 0.5 oz
  • Soy Flour, 2oz
  • Ground Almonds 3.5 oz
  • Baking Powder, 1 tsp
  • Sun Dried Tomatoes, finely chopped, 9 pieces
  • Fresh chopped Basil, 4 TBS
  • Water, 4TBS
  • 4 Organic Eggs
  • Salt, 1 tsp
  • Pepper, black, 1 tsp
  • Fresh chopped Thyme, 3 tsp

PREPARATION INSTRUCTIONS

  • In a bowl combine all the dry ingredients, mix together.
  • Whisk the eggs, water, basil and thyme, sundried tomatoes.
  • Add this and the cottage cheese to the dry ingredients and mix well.
  • Put 9 cup cake liners in a muffin tin and spoon the mixture in to each.
  • Sprinkle the grated parmesan cheese on top of the muffins.
  • Bake at 400F for 20 mins.
  • Great to eat at the morning meal (suhoor)
Nutrition Facts
9 Servings
Amount per Serving
Calories156.4
Total Fat8.8 g
Saturated Fat1.4 g
Polyunsaturated Fat1.7 g
Monounsaturated Fat4.0 g
Cholesterol79.8 mg
Sodium532.3 mg
Potassium223.7 mg
Total Carbohydrate6.0 g
Dietary Fiber2.2 g
Sugars3.3 g
Protein13.2 g
Vitamin A5.0 %
Vitamin B-127.0 %
Vitamin B-65.5 %
Vitamin C2.5 %
Vitamin D0.0 %
Vitamin E 25.9 %
Calcium 11.5 %
Copper 19.6 %
Folate 9.1 %
Iron 9.8 %
Magnesium 13.6 %
Manganese 26.2 %
Niacin 4.1 %
Pantothenic Acid 2.4 %
Phosphorus 18.1 %
Riboflavin 15.7 %
Selenium 5.0 %
Thiamin 6.4 %
Zinc 6.6 %
Did you miss the previous recipes or pre-Ramadan health webinar with Sr. Hanifa?
Check out the previous recipes on the BLOG here
and
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