Ramadan is a time of spiritual reflection and an opportunity to strengthen your relationship with Allah. Although you may know you need to refrain from food and water throughout your fast, it may be difficult to figure out the best foods to eat during non-fasting hours. Eating the right type of foods for suhoor can help you feel more energized and provide you with more nutrition required for your body to function optimally.
There are four types of food you want to ensure you are eating every morning for suhoor: protein, whole grains, healthy fats, and fruits/vegetables. The combination of these types of foods help you feel full and provide you with more energy as you engage in ibadah. You should also drink at least 2-3 cups of water around suhoor time to stay hydrated. For examples of each food type, check out this FREE printable Suhoor Meal Planner.
Looking for ideas that include these foods? Try these 5 healthy and filling recipes for your suhoor this Ramadan:
1. Strawberry Chocolate Overnight Oats
Don’t want to spend time in the middle of the night preparing food for suhoor? Make Strawberry Chocolate Overnight Oats beforehand so they are ready to eat for suhoor. These overnight oats have a perfect balance of fibre, protein, and healthy fats to help you feel full and energized.
2. Blueberry Buttermilk Pancakes
These Blueberry Buttermilk Pancakes aren’t your typical pancake recipe. This pancake recipe has oats and whole wheat flour, packing in the fibre to help you feel full and energized for a longer time. These pancakes are also free of refined sugars and are a much healthier alternative to boxed pancake mixes. Pair these pancakes with a glass of milk or 3/4 cup of Greek yogurt for a full meal.
5. Savoury Oatmeal
Looking for a savoury suhoor idea? Savoury oatmeal is a good alternative to the typical sweet oatmeal combinations. Be sure to use quick cook steel cut oats, which are the least processed type of oats, giving you the most health benefits. The soluble fibre found in oatmeal helps control blood sugar levels and maintain a healthy weight.
FREE Ramadan Suhoor Meal Planner
Looking for a way to make Suhoor a little easier? Use this FREE Ramadan Suhoor Meal Planner by printing and completing using the “Food Types” column as a guide. Try to have at least one food from each group, using the examples under each heading as a guide. Plan your suhoor a week in advance to save you time and to ensure you are eating the most nutritious suhoor to fuel your fast!
Nazima Qureshi is a Registered Dietitian Nutritionist, Certified Personal Trainer, and Public Health Professional. She uses a non-diet approach (which always includes dessert!) to help others achieve a healthier lifestyle. For more information, visit www.NutritionbyNazima.com or check out her Instagram, Facebook or Twitter profiles.