Ramadan, the month of blessing and sacrifice, is here. All the Muslims around the world eagerly wait the whole year for the holy month. Eating sehri initiates the fast, and Muslims break the fast by taking iftar. Undoubtedly, iftar and sehri foods are of special importance for us.
The sehri food gives the strength to fast through the days. The iftar gives refreshment and energy after fasting throughout the day. Having iftar and sehri itself is a blessing. So, it is the best time to practice healthy eating habits.
There is a misconception in our country that healthy food is tasteless and expensive. But this is so contrary to fact. Not necessarily the iftar and sehri items have to be grand or unhygienic. There are so many healthy options available, too, within budget. Let’s take a look at such options.
Iftar items:
1. Chola (chickpeas) with cucumbers and tomatoes— A beloved Bangladeshi iftar dish, chola is rich in protein and fibre, helping you stay full and energised. Pairing it with cucumbers and tomatoes boosts its nutritional value and adds a refreshing touch.
2. Fruit Salad—A vibrant assortment of seasonal fruits such as banana, apple, papaya, and watermelon offers natural sweetness, vitamins, and hydration without being heavy on the stomach or wallet.
3. Yoghurt—Homemade yoghurt could be your go-to digestive aid within budget. After all-day fasting, yoghurt brings coolness in the stomach and works as a refreshment.
4. Dates and milk shake—Combining dates, a Sunnah-endorsed food rich in natural sugar, with milk, which contributes calcium and protein, creates a delicious and nutritious beverage.
5. Shak-vaji with roti—A light and nourishing iftar option made from a simple stir-fry of local leafy greens like spinach or bottle gourd leaves, prepared with minimal oil and served with soft whole wheat roti.
Sehri items:
1. Brown rice with egg and vegetables—Brown rice offers sustained energy, eggs are packed with protein, and vegetables contribute fibre and vitamins, creating a balanced meal.
2. Oats with nuts and honey— A filling and economical choice, oats are fibre-rich, and adding nuts and honey enhances flavour while providing necessary nutrients for long fasting periods.
3. Chira (flattened rice) with milk and banana—This classic and budget-friendly Bangladeshi sehri option is easy to digest while keeping you satisfied for hours, filled with fibre and natural sweetness.
4. Whole wheat bread with peanut butter and dates—Whole wheat bread offers complex carbohydrates, peanut butter provides healthy fats and protein, and dates add a natural sweetness, making this a nourishing and energy-boosting sehri.
All these food items are within our reach and budget. Both urban and rural people can include all these items in their daily iftar and sehri during Ramadan.
What are you waiting for? Let’s replace your traditional unhealthy food with a healthy option in the month of practicing resilience.