During the holy month of Ramadan, it is important to bear in mind that the daily routine and diet is completely altered. Depending on which hemisphere you are in, fasting times can last from 11 hrs to 20 hrs with most Muslims fasting for 11-16 hours.

It is important to remember that feeling tired during Ramadan is completely normal and that it’s crucial to ensure that you get adequate nutrition by having a well-balanced breakfast (Suhoor) and Iftar.

Most people tend to pick up many unhealthy habits during Ramadan although many of those habits are tradition, a lot of it is lifestyle related as well.

Some of the unhealthy habits are:

• Skipping Pre-dawn Meal (Suhoor)
• Having rushed meals
• Eating high amounts of processed/ refined carbohydrates and sugar laden foods/ drinks and dessert at iftar
• Eating more fried foods and foods high in unhealthy fats

It’s easy to Skip or have a rushed Suhoor in favour of extra sleep but If you skip Suhoor, your fast will be extended because your body will only rely on the previous nights meal (Iftar) for all the needed nutrients and energy until you break your fast. As a result, you are more prone to feel dehydrated and exhausted during the day due to the longer fasting period.

In addition, when you skip your breakfast, it encourages binge eating during Iftar, which can lead to harmful weight gain.

To feel more energised and less tired during the day its advisable to have a well-balanced breakfast.

Have Low Gi, high fibre carbohydrate sources such as cereal/ porridge/ whole grain bread/ wraps/ brown/ basmati Rice. These foods take longer to digest and will provide you with sustained energy during the day.

Having protein at Suhoor is great in the morning. Having boiled eggs, cheese, or salmon on crackers or whole grain/ seeded bread will keep your hunger hormones at bay and reduces your chances of Bingeing at Iftar.

Adding fruit or vegetables to your breakfast will ensure your body gets the much-needed essential vitamins and minerals. The fibre in fruit and vegetables will assist in keeping you full and prevent constipation. Having dates and bananas added to oats or in a form of a smoothie provides a good source of electrolytes and energy.

Avoid having a heavy or oily breakfast such as having fried eggs or fried sausages or fried samosas, as they are high in unhealthy fats and doesn’t digest well which adds to indigestion.

If you love your sleep or always find that Suhoor is a rush for you, preparing overnight oats the night before or preparing a quick smoothie In the morning will make it easier.

Having a rushed meal and not chewing properly can cause indigestion and heartburn, making your fasting unpleasant.

To prevent dehydration ensure that you drink enough fluids in the morning aim for at least 2 glasses In the form of water, herbal tea, juice and even soup.

Here are some recipes that will make you breeze through your suhoor in Ramadan

PREP TIME: 5 mins

CHILL TIME: 8 hrs

TOTAL TIME: 8 hrs 5 mins

SERVINGS: 1 serving

Calories (cal): 308cal Protein (prot): 12g

BASE OVERNIGHT OATS

• 1/2cup rolled oats
• 1/2 cupmilk, dairy or dairy-free
• 1/4cup Greek yogurt, or dairy-free yogurt
• 1 tablespoon chia seeds
• 1 tablespoon maple syrup

Peanut Butter and rasberry jam variant

• 2 tablespoon raspberry jam or puree
• 1 tablespoon peanut butter, or almond butter
• 1 teaspoon chopped pistachios

PINA COLADA

• 1/4 cup small, diced pineapple
• 1 tablespoon shredded coconut
• 1/4 teaspoon vanilla extract
• *Note: use coconut milk in the base recipe

Instructions:

• Add all the ingredients into a sealable jar, bowl or Tupperware and give it a stir until it’s all combined.
• Let it soak in the fridge for at least 2 hours, but it’s best to soak overnight for 8 hours. This will yield a thicker and creamier consistency.
• Top your overnight oats with your favourite toppings and enjoy!

PREP TIME: 5 mins

TOTAL TIME: 5 mins

Cal 265 Prot 8g

BANANA DATE AND NUT SMOOTHIE

• 1 ripe banana
• 5 Medjool dates, pitted
• ½ cup walnuts
• 1 Tbls. Nut butter
• 1/4 cup Greek yoghurt
• 1/2 cup milk dairy/alternative
• ¼ teaspoon groundcinnamon
• ½ teaspoon vanilla extract
• 1 cup ice

Instructions:

• Place all the ingredients (banana, dates, walnuts, almond butter, milk, yoghurt, cinnamon, vanilla, and ice) into a heavy-duty blender.
• Blend on high until smooth, about 45-60 seconds.
• Divide between two large glasses or 4 cups, and serve immediately.

Prep: 10 mins

Cook: 15 mins

Total: 25 mins

Servings: 6

Yield: 6 servings

182 calories; protein 8.1g per portion  

Veggie Scramble

• ¼ cup olive oil
• ¼ cup chopped onions
• ¼ cup chopped green bell peppers
• 6 eggs
• ¼ cup milk
• ¼ cup chopped fresh tomato
• ¼ cup shredded Cheddar cheese

Instructions:

• Heat olive oil in a skillet or frying pan over medium-high heat. Add mushrooms, onions and peppers; sauté until onions are transparent.
• In a mixing bowl, beat together eggs and milk. Add egg mixture to vegetables; stir in tomatoes. Cook until eggs are set. When eggs are almost done, mix in cheese. Serve immediately.