During the holy month of Ramadan, cooking for iftar can be a bit challenging. Many people make the mistake of over-indulging in sweet and oily foods, leading to an uncomfortable feeling of bloating later on. In order to make the most of Ramadan, it is important to avoid these common mistakes so that we can have a healthy and enjoyable iftar experience.
One of the most common mistakes people make during Ramadan is eating too much oily food. Fried snacks such as samosas, pakoras, and spring rolls are very popular during iftar, however, they can be very unhealthy due to the oil content. To avoid this, it is recommended to bake or grill the foods for a healthier alternative.
Another mistake often made during Ramadan is eating too many sweets. Desserts such as dates, syrup-soaked pastries, and fried dough can be overly sugary, causing an immediate sugar rush followed by a crash. To avoid this, try incorporating fresh fruit or baked goods with natural sweeteners such as honey or dates.
To help you make the most of Ramadan, we have put together a list of recipes that will not only satisfy your taste buds, but also provide the nutrients and energy you need to fast successfully. Let’s take a look at some delicious and healthy iftar recipes to try this Ramadan.
Recipe 1: Spinach and Feta Rolls
These crispy spinach and feta rolls are a perfect iftar snack that are both delicious and healthy. Here’s what you’ll need:
Ingredients:
- 4 cups fresh spinach
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped green onions
- 1/4 cup chopped fresh parsley
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 10 sheets phyllo dough
- 1/4 cup olive oil
Instructions:
- Preheat the oven to 375°F (190°C).
- In a large bowl, combine the spinach, feta cheese, green onions, parsley, salt, and pepper.
- Layer 2 phyllo sheets on top of each other, brushing each layer with olive oil before adding the next.
- Cut the layered sheets in half lengthwise, and then cut each half crosswise into thirds.
- Spoon a small amount of the spinach and cheese mixture onto the top of each strip of phyllo dough, leaving a small margin at each end.
- Roll the phyllo strips into small cigars and place them on a baking sheet, seam side down.
- Brush the tops of the rolls with olive oil.
- Bake for 20-25 minutes or until golden brown and crispy.
Recipe 2: Vegetable Soup
This hearty vegetable soup is perfect for a light iftar meal. Here’s what you’ll need:
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- 2 carrots, chopped
- 2 stalks celery, chopped
- 6 cups vegetable broth
- 1 can diced tomatoes
- 1 can chickpeas, drained and rinsed
- 1 cup chopped kale
- 1 tablespoon dried oregano
- Salt and pepper, to taste
Instructions:
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic and cook for 2-3 minutes or until softened.
- Add the carrots and celery and cook for another 3-4 minutes.
- Add the vegetable broth, diced tomatoes, chickpeas, kale, oregano, salt, and pepper to the pot.
- Bring the soup to a simmer and cook for 15-20 minutes or until the vegetables are tender.
- Serve hot and enjoy!
Recipe 3: Baked Chicken Nuggets
These crispy chicken nuggets are a healthier option for iftar, and they’re perfect for kids too! Here’s what you’ll need:
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into nuggets
- 1/2 cup whole wheat flour
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 eggs
- 1 cup breadcrumbs
- 1/4 teaspoon cayenne pepper (optional)
- Olive oil cooking spray
Instructions:
- Preheat the oven to 400°F (200°C).
- In a shallow dish, combine the flour, garlic powder, paprika, salt, and black pepper.
- In another shallow dish, beat the eggs.
- In a third shallow dish, combine the breadcrumbs and cayenne pepper (if using).
- Dip each chicken nugget in the flour mixture, then the egg mixture, and finally the breadcrumb mixture.
- Place the nuggets on a baking sheet sprayed with olive oil cooking spray.
- Spray the tops of the nuggets with more olive oil cooking spray.
- Bake for 20-25 minutes or until cooked through and crispy.
We hope you enjoy these delicious and healthy iftar recipes this Ramadan! Happy cooking!During the holy month of Ramadan, cooking for iftar can be a bit challenging. Many people make the mistake of over-indulging in sweet and oily foods, leading to an uncomfortable feeling of bloating later on. In order to make the most of Ramadan, it is important to avoid these common mistakes so that we can have a healthy and enjoyable iftar experience.
One of the most common mistakes people make during Ramadan is eating too much oily food. Fried snacks such as samosas, pakoras, and spring rolls are very popular during iftar, however, they can be very unhealthy due to the oil content. To avoid this, it is recommended to bake or grill the foods for a healthier alternative.
Another mistake often made during Ramadan is eating too many sweets. Desserts such as dates, syrup-soaked pastries, and fried dough can be overly sugary, causing an immediate sugar rush followed by a crash. To avoid this, try incorporating fresh fruit or baked goods with natural sweeteners such as honey or dates.
To help you make the most of Ramadan, we have put together a list of recipes that will not only satisfy your taste buds, but also provide the nutrients and energy you need to fast successfully. Let’s take a look at some delicious and healthy iftar recipes to try this Ramadan.
Recipe 1: Spinach and Feta Rolls
These crispy spinach and feta rolls are a perfect iftar snack that are both delicious and healthy. Here’s what you’ll need:
Ingredients:
- 4 cups fresh spinach
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped green onions
- 1/4 cup chopped fresh parsley
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 10 sheets phyllo dough
- 1/4 cup olive oil
Instructions:
- Preheat the oven to 375°F (190°C).
- In a large bowl, combine the spinach, feta cheese, green onions, parsley, salt, and pepper.
- Layer 2 phyllo sheets on top of each other, brushing each layer with olive oil before adding the next.
- Cut the layered sheets in half lengthwise, and then cut each half crosswise into thirds.
- Spoon a small amount of the spinach and cheese mixture onto the top of each strip of phyllo dough, leaving a small margin at each end.
- Roll the phyllo strips into small cigars and place them on a baking sheet, seam side down.
- Brush the tops of the rolls with olive oil.
- Bake for 20-25 minutes or until golden brown and crispy.
Recipe 2: Vegetable Soup
This hearty vegetable soup is perfect for a light iftar meal. Here’s what you’ll need:
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- 2 carrots, chopped
- 2 stalks celery, chopped
- 6 cups vegetable broth
- 1 can diced tomatoes
- 1 can chickpeas, drained and rinsed
- 1 cup chopped kale
- 1 tablespoon dried oregano
- Salt and pepper, to taste
Instructions:
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic and cook for 2-3 minutes or until softened.
- Add the carrots and celery and cook for another 3-4 minutes.
- Add the vegetable broth, diced tomatoes, chickpeas, kale, oregano, salt, and pepper to the pot.
- Bring the soup to a simmer and cook for 15-20 minutes or until the vegetables are tender.
- Serve hot and enjoy!
Recipe 3: Baked Chicken Nuggets
These crispy chicken nuggets are a healthier option for iftar, and they’re perfect for kids too! Here’s what you’ll need:
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into nuggets
- 1/2 cup whole wheat flour
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 eggs
- 1 cup breadcrumbs
- 1/4 teaspoon cayenne pepper (optional)
- Olive oil cooking spray
Instructions:
- Preheat the oven to 400°F (200°C).
- In a shallow dish, combine the flour, garlic powder, paprika, salt, and black pepper.
- In another shallow dish, beat the eggs.
- In a third shallow dish, combine the breadcrumbs and cayenne pepper (if using).
- Dip each chicken nugget in the flour mixture, then the egg mixture, and finally the breadcrumb mixture.
- Place the nuggets on a baking sheet sprayed with olive oil cooking spray.
- Spray the tops of the nuggets with more olive oil cooking spray.
- Bake for 20-25 minutes or until cooked through and crispy.
We hope you enjoy these delicious and healthy iftar recipes this Ramadan! Happy cooking!
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