Ramadan Bites: Recipes 8 and 9
30 wholesome, nutritious recipes to incorporate into your diet
By Hanifa Hameed Diwan, Registered Dietitian
- 1/4 cup dry quinoa
- 1 cup of kale chopped
- ¼ tsp seasoning salt
- Pinch of black pepper
- 1 pomegranate peeled
- 1 apple cored and cut into small pieces
- 2 Persian cucumbers cut into small squares
- ¼ cup of walnuts
- ¼ cup of cherry tomatoes cut in half
- ¼ cup sunflower seeds
- ¼ cups grapes cut in half
- 1tsp lemon juice
- 1 tsp cold pressed extra virgin olive oil
- 1tsp raw unfiltered honey (unless immune-compromised)
- Mix quinoa, salt, pepper and 1/2 cup of water in a pan. Bring to boil.
- Then cover and cook on low heat (10 mins) until water absorbed. Remove from heat and let stand for a few minutes.
- Add the kale and let it wilt. Then gently fluff and mix with a fork. Transfer to a bowl and let it completely cool.
- Then add the other ingredients to the quinoa.
- Mix the lemon juice, olive oil and honey together, add to the quinoa, toss the salad, and serve.
- Apples are very high in antioxidants (vitamin C-important for immunity) and), phytonutrients (stop free radical damage), B vitamins (for nerve function), calcium, potassium and phosphorus (important for energy production) and dietary fiber.
- 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.”
- 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.”
- Kale is full of fiber and sulfur, important for detoxifying the body and maintaining a healthy liver. Kale has more calcium than milk per calorie, is high in vitamin A, C and K. It is also high in antioxidants and omega-3 fatty acids (anti-inflammatories)
- Sunflower seeds provide healthy fats, protein, and fiber as well as B vitamins, vitamin E (A powerful antioxidant and anti-inflammatory.), copper (Important for healthy blood vessels, nerves, immune system, and bones, as well as helping in iron absorption.), magnesium and selenium (Prevents oxidative degradation of cells.)
- Olive oil a good source of monounsaturated fats. The Prophet (PBUH) said, “Eat oil and use it as an ointment, because it is from a blessed tree.” Allah also says in the Quran, “Lit from (the oil of) a blessed olive tree, neither of the east nor of the west, whose oil would almost glow even if untouched by fire.” Surah An-Noor (24:35)
- Pomegranates are extremely high in antioxidants (They help in lowering bad cholesterol, and preventing cell damage.), vitamin C (very important in boosting immunity) and potassium (Important for rehydration during fasting.) and fiber. It is even mentioned in the Quran, where Allah (SAW) says, “In both of them are fruit and palm trees and pomegranates” Surah Ar-Rahman (55:68). Ali (RA), companion of the Prophet (PBUH), was reported to have said, “Eat Rumman (pomegranate) with its pulp, because it coats the stomach.”
Avocado Banana Toast
- 1 slice whole wheat bread (can use gluten free bread too)
- 1tsp almond butter
- ½ a small banana cut into small rounds
- ½ a small avocado, halved and cut into slices
- 1 tsp roasted sunflower seeds
- Toast the bread in the toaster.
- With a butter knife spread the almond butter on the toast.
- Layer the banana and then avocado.
- Top with sunflower seeds.
- Whole wheat bread (whole grains) are high in fiber (important for digestion and increasing satiety), protein, B vitamins (important for energy production, body cell and red blood cell formation and nerve function), antioxidants, and minerals such as iron, zinc (important for immunity), copper (important for healthy blood vessels, nerves, immune system, and bones, as well as helping in iron absorption), and magnesium (helps increase energy and improves digestion). The Quran mentions whole grains in Surah Ar-Rahman (55:12) “And grain having husks and sweet scented plants”
- Almond Butter -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 almond butter is a good source of fiber and protein.
- 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.
- 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-Waqiyah (56:29) “And (banana) trees layered (with fruit).”
- Sunflower seeds are an excellent source of fiber, protein in the form of amino acids (tryptophan), vitamin E, magnesium (Important for the cardiovascular, nervous, and immune systems. It is also important in the function of the muscles and skeletal system.), and selenium (a powerful antioxidant).
The month of Ramadan is a great time to nourish our bodies as well as our minds. For the duration of the month, Registered Dietitian Hanifa Hameed Diwan will be bringing you 30 recipes, filled with fuel for the body and mind so that you can focus on fueling your soul. Each recipe will contain its nutritional benefits, so that you know why you are eating and not just what. We hope you enjoy this series!
Did you miss the pre-Ramadan health webinar with Sr. Hanifa?
Catch Fruitful Ramadan right here!