Ramadan Bites: 22, 23

Ramadan Bites 22, 23:

Spicy Fish Cutlets

Fresh Fig Salad

Spicy Fish Cutlets with Tamarind Date Sauce
Nutritional Benefits:
  • Haddock is an excellent source of protein (This delays stomach emptying, keeping you feeling fuller longer, prevents spikes in blood sugar levels, and requires more calories to metabolize than carbs, helping you to lose weight.), very high in B vitamins (important for food metabolism and the formation of red blood cells), and selenium (important for a strong immune system, prevention of cancer, heart disease and diabetes). It also contains phosphorus, magnesium, potassium, iron, calcium, sodium, zinc, copper and manganese. Additionally it is low in calories.
  • Red potatoes are high in vitamin C (important for overall health and repair of body tissue and providing antioxidants to prevent cell damage), potassium (important for healthy blood pressure, cells and nerves), complex carbohydrates (source of fuel for our bodies), and vitamin B6 (important for cell renewal, healthy nervous system and a balanced mood).
  • Cilantro has many benefits such as rids the body of heavy metals, improves sleep and reduces anxiety, lowers blood sugars, its antibacterial properties prevent UTI’s and food poisoning, aids digestion and prevents neurological inflammation. It also is high in flavonoids (provides anti-oxidant benefits), potassium (important for cardiac health), vitamin K and calcium (important for strong bones) and A (important for vision, immune and skin health).
  • Pomegranate powder high in phytonutrients such as, antioxidants, vitamin C (important for immune health), potassium (important for fluid and electrolyte balance and healthy blood pressure) and folate (important for cardiovascular, neural and psycho-emotional health). This is one of the few fruits specifically mentioned in the Quran Surah Ar Rahman (55:68)"In both of them are fruit and palm trees and pomegranates.” Also the companion of the Prophet (PBUH), Ali (RA) was quoted to have said, “Eat Rumman (pomegranate) with its pulp, because it coats the stomach.”
  • Black seed (Nigella Sativa) has many benefits as indicated by the Prophet (PBUH), who said, “It contains a cure for every type of ailment except death.” (Tirmidhi, Ahmad and Ibn Hibban)
  • 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.
  • 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.”
  • Avocado oil has a high smoke point so works well with high temperatures in cooking. 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).
  • Tamarind’s sticky pulp is high in dietary fiber (which binds with bile, flushing waste through the colon), tartaric acid (tartaric acid, a powerful antioxidant destroying free radicals in the body), has phytochemicals (useful for abdominal pain, diarrhea, infections, fevers, constipation and inflammation). It is also high in thiamin (for healthy nervous and cardiovascular system), iron, magnesium (relieves muscle aches and anxiety and increases energy), and phosphorus. As well as calcium, vitamin C and copper (important for iron absorption and energy production).

Spicy Fish Cutlets with Tamarind Date Sauce

Serves 6

INGREDIENTS
  • Haddock fillets, (4) 16 oz (1lb)
  • Red Potato, 2lbs
  • Chaat Masala, 1TBS
  • Cumin (ground), 1 TBS
  • Black pepper, 1 tsp
  • Cilantro / Coriander, fresh – 1/2 cup
  • Lawry’s Seasoning Salt, 1/2 tsp
  • Black seeds, ½ tsp
  • Breadcrumbs, from 6 dry, whole wheat bread slices.
  • Pomegranate powder, 1TBS
  • 3 Eggs
  • Dates, 4
  • Tamarind paste (20g, 1 TBS)
  • Water, tap, 1 cup
  • Avocado Oil, 1 TBS
  • Salt, 1tsp
  • Romaine lettuce.
PREPARATION INSTRUCTIONS
  • Peel the potatoes and put them in a pot to boil. Once boiled remove water and mash. Leave aside to cool.
  • Meanwhile, place the haddock in an oven proof dish brushed with oil. Season with the ¼ tsp salt and ½ TBS pomegranate powder and pepper. Cover with foil and bake in the oven for 15mins at 350 F. Remove and drain any excess liquid. Then flake the fish and leave to cool.
  • Put the dry bread in a coffee grinder (or food processor) and grind. Put them into a bowl.
  • To the potatoes add cumin, chaat masala, pomegranate powder, cilantro, black seed and remaining salt. Also add the fish and mix everything together well.
  • Divide the mixture into 12 and form cutlets (flat round patties). Dip the cutlets into the egg and coat with breadcrumbs. Place on a well-greased (using the oil) baking tray and bake at 400F for 20 mins or until golden brown. Remove and place on a bed of lettuce on a serving platter
  • For the sauce place the cup of water, tamarind paste, dates and salt into a blender, and blend until smooth. Place in gravy boat to serve.
Nutrition Facts
6 Servings
Amount per Serving
Calories331.6
Total Fat5.6 g
Saturated Fat1.3 g
Polyunsaturated Fat1.2 g
Monounsaturated Fat2.7 g
Cholesterol148.9 mg
Sodium432.5 mg
Potassium1,142.1 mg
Total Carbohydrate42.9 g
Dietary Fiber6.6 g
Sugars7.9 g
Protein28.1 g
Vitamin A7.1 %
Vitamin B-1221.5 %
Vitamin B-629.7 %
 Vitamin C77.2 %
Vitamin D5.0 %
Vitamin E0.5 %
Calcium10.3 %
Copper13.1 %
Folate13.6 %
Iron19.8 %
Magnesium19.3 %
Manganese14.0 %
Niacin31.4 %
Pantothenic Acid6.1 %
Phosphorus33.7 %
Riboflavin12.3 %
Selenium45.1 %
Thiamin17.2 %
Zinc8.2 %
Fresh Fig Salad
Nutritional Benefits:
  • This is a very simple salad, but a real immunity booster.
  • Figs are very high in fiber (Promoting better bowel function and preventing constipation by acting as a laxative. Also the fiber pectin  helps with cholesterol reduction), vitamin A ( help with the prevention of macular degeneration and vision loss), vitamin B1, vitamin B2, calcium ( are very useful in the prevention of osteoporosis), iron, phosphorus ( allow bone formation and regrowth), manganese and potassium ( help in the prevention of hypertension). Figs have a high mucilage content which is useful in protecting and healing sore throats. Figs are high in antioxidants (flavonoids and polyphenols, preventing damage by free radicals in the body). Figs contain a multitude of benefits and Allah has sworn by figs in the Quran, Surah At Tin (95:1) “By the fig and the olive.”
  • Grapes are high in vitamin A, vitamin C ( important for a strong immune system), vitamin B6 and folate, as well as potassium, copper, iron ( white grapes), calcium and manganese (important for the formation and strength of  bones. Manganese is also important  in protein metabolism, collagen formation, and a healthy nervous system), phosphorus, and selenium. They are high in insoluble fiber, (it remains intact in the gut and bulks up the stool), and flavonoids, powerful antioxidants (resveratrol and quercetin which prevent cell damage by free radicals, and LDL’s effects on the arteries.  These also prevent platelet clumping and filter toxins out of the blood.
  • Mint promotes digestion and soothes the stomach.  It also stimulates the digestive enzymes that absorb nutrients from food, specifically fat and convert it to energy.Cucumbers are high in water, and contain vitamin A, B and C (important for immunity and energy provision). They also provide minerals, such as magnesium, potassium, silicon. (Here it is important for healthy skin.) They are mentioned 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.”
  • 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.
  • Lemon is high in vitamin C, calcium, potassium, and pectin fiber. It also has medicinal and antibacterial properties, as well as being a blood purifier. 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.”
  • Honey– Both the Quran and Hadith (Prophetic traditions) refer to honey as a healer of disease. In the chapter named, “The Bee”- Nahl, the Quran says, “And your Lord revealed to the bee saying: Make hives in the mountains and in the trees and in what they build: Then eat of all the fruits and walk in the ways of your Lord submissively. There comes forth from within it a beverage of many colors, in which there is healing for men; most surely there is a sign in this for a people who reflect”. (16:68-69)  Also the Prophet (PBUH) said: “Honey is a remedy for every illness and the Quran is a remedy for all illness of the mind, therefore I recommend to you both remedies, the Quran and honey.”(Sahih Bukhari).

Fresh Fig Salad

Serves 4

INGREDIENTS
  • Figs, fresh, 4 small cut into quarters
  • Baby Spinach , 3 cups
  • Persian Cucumber, unpeeled, 3
  • Grapes (red or green), 2 cups
  • Chopped fresh mint, ½ cup
  • Lemon Juice, ½ TBS
  • Pepper, black, 1 dash
  • Honey, 1/2 TBS

PREPARATION INSTRUCTIONS

  • Cut the cucumber into small pieces and halve the grapes.
  • Place this and the spinach, figs and mint into a bowl
  • In a separate bowl combine the lemon juice, black pepper and honey and mix together.
  • Pour over the fruit and vegetables, toss the salad and serve.
Nutrition Facts
6 Servings
Amount per Serving
Calories72.1
Total Fat0.1 g
Saturated Fat0.0 g
Polyunsaturated Fat0.1 g
Monounsaturated Fat0.0 g
Cholesterol0.0 mg
Sodium9.5 mg
Potassium220.9 mg
Total Carbohydrate17.7 g
Dietary Fiber1.4 g
Sugars14.5 g
Protein1.3 g
Vitamin A23.4 %
Vitamin B-120.0 %
Vitamin B-61.6 %
Vitamin C20.9 %
Sugars3.9 g
Protein23.5 g
Vitamin A2.6 %
Vitamin B-1230.9 %
Vitamin B-617.9 %
Vitamin C4.8 %
Vitamin D0.0 %
Vitamin E1.3 %
Calcium3.6 %
Copper1.0 %
Folate0.5 %
Iron4.5 %
Magnesium4.1 %
Manganese1.9 %
Niacin0.6 %
Pantothenic Acid1.2 %
Phosphorus1.4 %
Riboflavin2.8 %
Selenium0.2 %
Thiamin3.5 %
Zinc0.3 %