Ramadan Bites 2 & 3: Prophetic Iftar Meal and Grandma’s Recipe

ramadan bites

Ramadan Bites: Recipes 2 and 3

30 wholesome, nutritious recipes to incorporate into your diet

By Hanifa Hameed Diwan, Registered Dietitian

Prophetic Iftar Meal

barley recipe

image courtesy of: Priya’s Easy N Tasty Recipes


  • Barley is a source of fiber, protein, vitamins and minerals.
  • Whole wheat grain is a source of fiber, complex carbohydrate B-vitamins and minerals (iron, magnesium and selenium), and protein.
  • Pomegranate powder high in phytonutrients such as, antioxidants, vitamin C, potassium and folate.
  • Saffron provides manganese (important for tissue, bones, blood and metabolism) as well as vitamin C, magnesium, iron, potassium, and vitamin B6.


  • 1 cup whole barley
  • 1 cup whole wheat grain
  • spices of choice
  • salt
  • pepper
  • 1 teaspoon saffron
  • 1 teaspoon pomegranate powder (Anardana)


  • Soak barley and whole wheat grain for 2-3 hours.
  • Transfer to a pot with the water, add spices and salt and pepper to taste and leave to boil on low heat until tender.
  • Blend the mixture with a hand blender, and add saffron and pomegranate powder (Anardana).
  • Then serve.


Date Squares
Grandma’s Recipe

date squares

image courtesy of: President’s Choice


  • 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), iron, calcium and selenium (important for healthy bones and blood)
  • Dark chocolate contains, healthy fats, antioxidants anti-inflammatories (Reservatol), nitrogenous compounds, including proteins and minerals, including potassium, phosphorus, copper, iron, zinc, and magnesium.
  • Cashews are packed with vitamins (E, K, B6), minerals (copper, phosphorus, zinc, magnesium, iron, selenium), and antioxidants. These are all important for maintaining good bodily function.
  • Almonds, provide protein, fiber, as well as vitamin E, magnesium, riboflavin, calcium, iron and potassium.
  • Both nuts provide a source of healthy fats as well.


  • 1 pound Mejdool dates or any soft dates
  • 1 cup cashews
  • 1/4 cup almonds
  • 1/4 cup mini unsweetened dark chocolate chips (organic if possible)
  • 1 teaspoon non-alcoholic vanilla extract (I like Trader Joe’s)


  • Remove seeds if any from dates, mush them down in a bowl using a fork.
  • Put cashews and almonds into a food processor and coarsely chop.
  • Add these andmini unsweetened, dark chocolate chips to the dates and vanilla extract.
  • Gently combine all the ingredients together.  Take the mixture and spread it evenly in a baking tray and then put in the fridge to cool and harden.
  • Using a butter knife, cut into squares.
  • Put pieces in an airtight container and store in the fridge.


 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!