Leeks, like garlic and onions, belong to the Allium vegetables. These vegetables
are known to have anti-bacterial properties. Leeks are a source of folate, iron
and vitamin B6.
For good health and weight control, prepare lighter Ramadan sweets at home by using
low fat milk or cream and a moderate amount of sugar and oil, and bake them instead
of frying them!
Capers impart a special piquant flavor to your dish while also being low in calories.
Did you know that these small flower buds contain many antioxidants with anti-carcinogenic
and anti-inflammatory properties?
To be better organized this Ramadan season, plan your Iftar meals ahead of time.
This way you’ll have plenty of time to choose a variety of foods and healthy recipes
and prepare an easy shopping list.
Mulukhiya with Meat is full of iron, an essential mineral for maintaining your energy
Don’t skip your Suhour! It helps prevent headaches and gives you strength and vitality
for the day which can make fasting easier and tolerable.
Regular consumption of onions promotes blood circulation
To burn those extra calories and maintain your vitality, stay active by going for
a 30-minute walk, when? 2 hours after having Iftar to allow some time to digest
An excellent source of healthy protein and heart healthy fats. Aim to have fish
2-3 times a week.
Make healthy and tasty dishes during Ramadan by adopting healthy cooking methods
such as grilling, boiling, simmering and roasting. For more taste and flavor, add
a wealth of vegetables, herbs and seasonings.
A famous cheese from Italy, ricotta adds a unique texture to your dish while also
providing your body with calcium for strong and healthy bones.
8 glass of water everyday also in Ramadan! Distribute them in small quantities so
you don’t to feel bloated.
Cooked Zucchini is very low in calories and high in fiber. Great for a healthy digestion!
Do you feel full quickly at Iftar meal ? You can delay your main dish till after
the Maghreb prayers, to allow some time to digest the dates, soup and salad.
Green leafy vegetables like Rocket leaves are rich in vitamins and minerals for
healthy looking skin and hair.
A moderate traditional Iftar is key to health! Start up with 2 dates, then a glass
of water or laban, followed by a bowl of soup, a salad and then the main course.
Prawns are considered an excellent source of vitamin B12 and a convenient source
of iron and zinc.
Have your small piece of sweets 2 to 3 hours after Iftar! If you eat it immediately
after your meal, it may cause a delay in digestion and fluctuations in blood sugar
level, making you crave more sweets!
Walnuts are a great source of heart healthy omega-3 fats which help lower triglycerides
and high blood pressure and increase the good cholesterol.
You also need 3 meals during Ramadan- Iftar, a late night snack and souhour! This
will help prevent continuous eating during non-fasting hours and meet your nutritional
requirements for essential nutrients.
Make the healthy choice! When choosing your meat, always make sure to get it as
lean as possible. High fat meat is rich in saturated fats which are known to increase
Although typical Ramadan beverages like Jellab and Qamr il Deen are a good source
of sugar and some vitamins, they are high in calories, so have them in moderate
amounts and alternate them with fresh juices or laban.
Veal is a lean meat and is an excellent source of high-quality protein.
Still using margarine or ghee in your Ramadan dishes? Change to healthier fats in
your cooking such as canola and olive oil in moderate quantities.
Salmon is a great source of healthy omega-3 fats which help protect against heart
A warm start to your iftar, a bowl of soup will help replenish you body fluids and
prepare your stomach for the meal.
Lentils- a good source of iron! To enhance its absorption, add a squeeze
of vitamin C-rich lemon.
Prevent constipation that can happen due to changes in your routine! How? Drink
enough water, stay active and eat more vegetables, fruits, legumes and whole grains.
Red peppers are an excellent source of antioxidant vitamins A and C which help to
prevent cancer and diseases related to ageing.
Split your Iftar dish the right balanced way! Fill half of your plate with raw or
cooked vegetables, ¼ with meat, chicken or fish and ¼ with rice, pasta, borghul
Spinach is rich in dietary fibre, which aids in digestion, prevents constipation,
maintains low blood sugar and curbs overeating.
Beat thirst this Ramadan! drink plenty of water, avoid foods that are too spicy
or salty, and have more refreshing fruits and vegetables!
Arabic sweets without semolina are not true Arabic sweets! It's a rich source
of carbohydrates and provides you with energy .
For more energy, make sure your suhour is rich in slowly absorbed carbohydrates
such as whole grain bread, borghul and whole wheat cereals which help keep you feeling
fuller for longer during the day.
Only 2 tablespoons of Parsely contain more than our needs for Vitamin K, which plays
a role in strengthening our bones and maintaining our nervous system.
Try not to serve fried appetizers such as pastry, samoosa and French fries everyday,
as they are high in calories. You can have them in moderate amounts occasionally!
Cheddar cheese adds a distinct sharp flavor to your dish and provides you with protein
and zinc, essential nutrients for healthy bones.
Do you suffer from headaches and dizziness due to fasting? Replenish your blood
sugar level by breaking your fast with 2-3 dates.
Like most vegetables, eggplant is naturally low in calories and has no fat. ½ cup
cooked eggplant provides only 14 calories. A main benefit of eggplant is its high
fiber content. Fibers are known to be beneficial for the gut and heart health.
Having Arabic sweets will not compensate for fruits! So don't forget to have 2-3
servings of refreshing fruits for healthy vitamins, minerals and antioxidants.
A wide array of nutrients in the Beef Roulade dish! From proteins in beef,
to antioxidants in raisins and tomatoes, and essential healthy fats in pine nuts!
Be creative in your Iftar salads! The more colorful vegetables and toppings you
use, the more nutrients in your salad. Some ideas include walnuts, ground flaxeed,
halloumi, lean turkey or crab shavings.
Broad beans are healthy, as they are a good source of proteins, vitamins, iron and
minerals. To help absorb the iron in broad beans, it is advisable to add a source
of vitamin C to your dish, for example lemon juice.
Were you physically active before Ramadan? You can still do moderate or vigorous
exercises 1 hour before Iftar. Just make sure to drink plenty of water and fluids
at Iftar and eat slowly to replenish essential nutrients.
Did you know that Pine nuts are nature's only source of pinoleic acid, which is
believed to stimulate hormones and help diminish appetite?
For healthier blood pressure and arteries, use smaller amounts of salt in your Ramadan
dishes! Worried about the taste? Add an extra pinch of herbs, spices and seasonings.
Biryani spices contain a wealth of antioxidants and polyphenols which help
protect the body against several diseases.
Sticking to one kind of food at Iftar? This may prevent your body from having enough
nutrients! Instead vary your food choices in order to take in all the nutrients
that your body needs for its proper function.
Did you know that Chilie is thought to have anti-bacterial properties?
Feeling bloated after your Iftar? Don’t drink too much fluids with your meal, eat
smaller quantities slowly and sip on a warm peppermint or fennel tea 2 hours after
onions not only bring great taste to your dishes, research also shows that they
promote heart health
A coffee drinker? You can still enjoy your antioxidant-rich cup at 2 hours after
iftar or at suhour.
A herb that gives a sweet flavor to your dish, marjoram whether fresh or dreid has
a high amount of antioxidants
Make sure to eat your source of proteins on every Ramadan meal! Meats, legumes,
eggs and dairy are rich in proteins needed for cell renewal. It also gives feelings
of satiety, so you don’t overeat.
Healthy okra is full of fiber and a good source of vitamin C, folic acid
No place for milk in Ramadan? Drink a glass during Suhour or before you sleep. You
need this great calcium source for healthy and strong bones.
Green onions are packed with a good source of antioxidants known to protect against
heart disease and cancer.
It’s not only about healthy cooking methods, you also need to start up with low
fat ingredients such as lean meat, skinless chicken and low fat milk, cheeses and
Low -fat or non-fat versions of yogurt are nutritious, low in sugar and fat content,
and rich in calcium. Calcium is a mineral essential for healthy and strong bones
To maintain your vitality during Ramadan, choose nutrient dense foods such as dried
fruits and nuts, fresh fruit smoothies, rich salads and vegetable stews.
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