Ramadan 2017: Easy and healthy suhoor meals to keep you going

Experts agree that eating well at suhoor is key to preparing the body for the hours of fasting ahead during Ramadan.

Baked eggs with feta and zaatar; quinoa with dates; and oat and almond smoothie. Photo by Scott Price

Given the pre-dawn hour and established eating routines thrown into disarray, the temptation to skip suhoor or to pick up a quick snack with little thought to its nutritional value is completely understandable.

Yet experts agree that eating well at suhoor is key to preparing the body for the hours of fasting ahead. Anna Holmes, a qualified nutritionist and personal trainer at Smart Fitness in Dubai, explains: “A well-balanced, nutrient-dense meal will promote cognitive function, keep you as hydrated as possible, provide a sustainable amount of energy throughout the day and make fasting more tolerable for the body.”

Whether we are fasting or not, consuming food that is high in sugar causes a spike in blood sugar and insulin levels – this subsequently leads to an increase in the production of cortisol (the stress hormone). As a result, it causes a short sugar high, quickly followed by a crashing low, which leaves us feeling tired, lethargic and ultimately hungry. These effects are particularly detrimental when fasting. Holmes says that at suhoor the aim should be to eat “a protein-based meal featuring fibre-rich, slow-energy releasing complex carbohydrates [which keep energy levels stable], alongside healthy fats that help you to remain alert and focused”.

But what does that mean in terms of actual food? Brown and wild rice, oats, potatoes, lentils, kidney beans and wholegrain bread are good examples of those all-important complex carbs.

Meat and fish, meanwhile, are obvious sources of protein, but if it feels too early to eat them, or you’re following a vegetarian diet, eggs, Greek yogurt, chia seeds, cottage cheese, quinoa and tofu are also high in protein. Omega-3 rich avocados and salmon, coconut oil, nuts and seeds, olives and olive oil are excellent choices when it comes to selecting healthy “good” fats. A combination of these foods, along with plenty of water – Holmes suggests you try to consume 1.5 to 2 litres between iftar and suhoor – will ensure that you are well set up for the day.

Suhoor food suggestions

1 Date, oat and almond smoothie

Quick to prepare, soothing on the digestive system and with endless variations, smoothies are a great way to start the day. This date, oat and almond variety ticks all the right boxes: heart-healthy, fibre-rich oats add sustenance and fill you up, dates provide potassium, natural sweetness and a much-needed energy boost, and almond butter is a good source of protein and omega-3 fatty acids.

Serves 1 (easily doubled)

Blitz four pitted and chopped dates in a blender with 2 tablespoons whole oats, 1 tablespoon almond butter, 200g natural yogurt and 150ml milk. Blend well and serve over ice.

Tip

Prepare and portion up your smoothie mix the night before and store in the fridge so that it is ready to blend when needed.

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2 Quinoa, spinach, crispy chickpea and pomegranate breakfast bowl

Quinoa, the wholegrain base of this particular dish, is a complete protein source (it contains all nine essential amino acids) and has a low glycaemic index – so it doesn’t cause blood sugar levels to soar. Spinach provides vitamins and minerals in abundance, pomegranate seeds are antioxidant-rich and crispy chickpeas add texture, flavour and a dose of low-fat protein.

Serves 2 (easily doubled)

Cook 120g quinoa according to pack instructions. Set a frying pan with 1 tablespoon oil over high heat. Add 400g drained canned chickpeas, season generously and cook for 8 to 10 minutes until crisp. Stir into the quinoa along with a couple of handfuls of spinach and a scattering of pomegranate seeds. Drizzle with lemon juice and olive oil just before serving.

Tip

Cook a big batch of grains (for example, quinoa, pearl barley or bulgur wheat) at the start of the week, and pack into individual or family-sized servings. Each portion can then be customised differently on the day: try adding sliced avocado and a poached egg; flaked hot-smoked salmon and rocket leaves or halloumi and roasted tomatoes.

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3 Easy zaatar-baked eggs with feta

By combining omega-3-abundant eggs, low-calorie canned tomatoes and a sprinkling of calcium-rich feta, baked eggs take only minutes to put together.

Serves 4

Pour 400g canned tomatoes into a baking dish or ovenproof pan. Season generously, adding a teaspoon of chilli flakes, if you like. Make four shallow indents in the surface of the tomatoes and crack an egg into each one. Crumble over 80g feta and finish with a teaspoon of zaatar. Bake in 200C for 8 to 10 minutes, or until the eggs are cooked to your liking.

Tip

If you prefer, divide the mixture by four and make individual baked eggs in ramekins or small dishes. Vary the mix by adding spinach and red peppers, or try sliced mushrooms, thyme and grated cheddar.