by Nurul Natasha Binti Nazaruddin
To stay energised and hydrated all day during this year’s Ramadan, here are a few suggestions of good foods you can try during suhoor.
Photo by Alison Marras on Unsplash
Like the past centuries, the Holy Month of Ramadan comes and goes for billions of Muslims around the world, anually. Nothing much has changed in the way we have been practicing Ramadan than in the years we have done before. However, are we all entirely sure that we have been doing our fasting right? Especially in the way we eat right before dawn to prepare ourselves for the rest of the day? If you are not certain about where you should start or what you should eat for a better and healthier fast, here are a few foods for suhoor that can help you get through the day.
Eggs
Eggs are one of the main staple foods for many regions around the world. They don’t just taste delicious but they are also very healthy. They are packed with protein and rich in nutrients like choline for functioning cells and brain development, and vitamins like vitamin D which is good for your bones. Fun fact: did you know that eggs are one of the only foods that naturally self-produce vitamin D? Well, you do now. There is a list of ideas of how you can go about making your eggs- scrambled, poached, omelette, fried, boiled, or half-boiled, you can cook whichever you prefer best. Or better yet, you can always switch up your style of making eggs every other suhoor! That way you might just enjoy your suhoor- at the wee hours of dawn- and keep you full for longer hours.
Oatmeal
High-fibre foods are very helpful for fasting. They contain soluble fibre that becomes gel-like in the stomach which makes it longer for your body to digest. Slow digestion also helps you to level your blood glucose and cholesterol. And oatmeals are loaded with fibre! Which not only makes staying energised throughout your fast easier, but also keeps your body healthier. So, it is a no brainer that oatmeals are a classic for many Malaysian Muslims to eat during suhoor, for sure.
Rice and other alternatives
No Malaysian would doubt that rice is a compulsory food for most of us, if not all. They are very filling and they are just too many delicious lauk to eat them with. We basically grow up with rice! However, too much consumption of rice without proper counter-exercise can be unhealthy and dangerous. Scientists have found that high-intake of rice is closely linked to risk of type 2 diabetes in which the risk is increased to particularly Asian populations. Hence, we should always try to reduce our rice intake and opt for other alternatives instead. Such alternatives can be wholemeal bread, brown rice, and other grains like barley and buckwheat.
It is a known fact that the good ole white rice that we all love tastes slightly better than brown rice. But that does not mean that it is impossible to make delicious meals out of brown rice. It is all in the matter of trying! You can always go trial and error with different kinds of recipes in your kitchen; you can add some salmon if you like ‘em, or stir some brown rice with garlic (hence, garlic fried brown rice), or add some delicious sunny side-ups with some dashes of garlic for better taste!
Dates
All fasting Muslims know that dates are a must to buy during the Holy month. Kitchens would be stacked with all kinds of dates: from Ajwa to Safawi, Medjool and many more! They are amongst the Holy Prophet’s (PBUH) favourites to eat; he liked them so much so that dates become a sunnah (a habitual practice or way of life of Prophet Muhammad) which adds up to your good deeds- something all Muslims chase for during Ramadan. And it is no wonder why dates are sought-out for, they are very nutritious, containing some very important vitamins and minerals, aside from being high in antioxidants and fibre. They are also very filling- perfect for starting and breaking fast with.
Chicken and meat
Proteins like chicken and meat are easily must-eat foods to have during Ramadan. They are rich in nutrients to supply ample energy to keep you fully functional and less lethargic throughout your day. You can limit your fat intake with these proteins if cooked properly and healthily. Go for a healthier method of cooking this time by skinning your chicken and switching your basic (palm) cooking oil with olive oil. For optimum nutrition, you should opt to grill your chicken and meat instead of frying.
Fatty fish and salmon
One of the benefits of eating fish is that they can improve vitality to your well-being. They do not just help build your immune system but also repair and build body tissues. But, just like chicken and meat, you must try not to fry your fish regularly; it is told that fried fish tend to bloat you up and make you thirsty- which is bad enough already during Ramadan without a fried fish’s help! Fried fish can also store fatty tissues in our body as oil is known to carry fat.
Instead, alternatively, you can always have some smoked salmon to substitute your fried mackerel (ikan kembung goreng). Smoked salmons are great for a healthy diet as salmons are loaded with protein, vitamins and minerals. They also provide omega-3 fatty acids which your body cannot produce. Omega-3 acids also help keep your brain functional and healthy- something very necessary for working and studying while fasting.
Fruits and vegetables
While fasting is advantageous for one’s health, there is no denying that it can also drive you famish, thirsty and sluggish. Hence, why keeping yourself hydrated as much as possible whenever eating is allowed is essential. Although water is helpful, you should also consume foods that work splendid against dehydration and constipation such as fruits and vegetables.
To fight against lethargy, vegies like spinach, cucumbers, celery and lettuce, as well as fruits like oranges, strawberries, peaches and watermelons are extremely fruitful. If you would like it, have the fruits raw just like that and the vegies cooked (with some nice scrambled eggs) or fresh for salads, and you are good to go!
By being conscious of wholesome foods that are in every way beneficial for your fasts, you can now eat ahead without guilt or worry about anything except knowing that you are achieving what fasting is essentially meant for: improving one’s health, rejuvenating one’s soul and spirit, and being thankful and humble for the food we have to eat.
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