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Healthy Snacks for Ramadan Fasting: Chef Abdul’s Guide to Nourishing Your Body

During Ramadan, maintaining energy levels and staying hydrated between iftar (breaking the fast) and suhoor (pre-dawn meal) is essential. Healthy snacks can provide sustained energy, replenish nutrients, and support overall well-being. Chef Abdul shares nutritious, easy-to-prepare snack ideas to help you maximise your fasting days.

Why Healthy Snacks Matter in Ramadan

  1. Replenish Nutrients: Fasting depletes essential vitamins, minerals, and hydration.
  2. Provide Energy: Healthy snacks with balanced macronutrients help sustain energy throughout the fast.
  3. Promote Digestive Health: Light, nutrient-dense foods are easier to digest and reduce bloating.
  4. Avoid Overeating: Choosing wholesome snacks prevents overindulgence during iftar or suhoor.

Chef Abdul’s Healthy Snack Ideas

For Iftar: Replenish and Energize

  1. Date and Nut Energy Bites
  • Ingredients:
    • 1 cup pitted dates
    • 1/2 cup almonds
    • 1/4 cup shredded coconut
    • 1 tbsp cocoa powder (optional)
  • Instructions:
  1. Blend dates and almonds into a sticky dough.
  2. Roll into small balls and coat with shredded coconut.
  3. Chill before serving.
  • Why It’s Great: Dates provide a quick energy boost, while nuts add protein and healthy fats.
  1. Lentil and Cucumber Salad
  • Ingredients:
    • 1 cup cooked lentils
    • 1 cucumber, diced
    • 1/4 cup parsley, chopped
    • 1 tbsp olive oil
    • Juice of 1 lemon
  • Instructions:
  1. Mix lentils, cucumber, and parsley.
  2. Drizzle with olive oil and lemon juice. Toss well.
  • Why It’s Great: This salad is light and refreshing, high in protein, fiber, and hydration.
  1. Yoghurt Parfait with Berries
  • Ingredients:
    • 1 cup plain Greek yoghurt
    • 1/4 cup mixed berries
    • 1 tbsp honey or date syrup
    • 2 tbsp granola
  • Instructions:
  1. Layer yoghurt, berries, and granola in a glass.
  2. Drizzle with honey or date syrup.
  • Why It’s Great: A creamy, nutrient-packed snack that supports digestion and hydration.
  1. Sweet Potato and Hummus Bites
  • Ingredients:
    • 1 medium sweet potato, sliced into rounds
    • 1/2 cup hummus
    • Paprika and parsley for garnish
  • Instructions:
  1. Roast sweet potato slices at 375°F (190°C) until tender.
  2. Top each slice with hummus and garnish with paprika and parsley.
  • Why It’s Great: Sweet potatoes provide slow-digesting carbs, while hummus adds protein and flavour.

For Suhoor: Sustained Energy for Fasting

  1. Overnight Oats with Chia Seeds
  • Ingredients:
    • 1/2 cup rolled oats
    • 1 cup almond milk
    • 1 tbsp chia seeds
    • 1/2 banana, sliced
    • A pinch of cinnamon
  • Instructions:
  1. Mix oats, almond milk, and chia seeds in a jar.
  2. Refrigerate overnight. Top with banana and cinnamon before serving.
  • Why It’s Great: Packed with fibre and slow-releasing carbs, this keeps you full longer.
  1. Egg and Avocado Toast
  • Ingredients:
    • 1 slice whole-grain bread
    • 1 boiled egg, sliced
    • 1/4 avocado, mashed
    • A sprinkle of salt and pepper
  • Instructions:
  1. Spread mashed avocado on toast.
  2. Top with sliced egg and season with salt and pepper.
  • Why It’s Great: High in protein, healthy fats, and complex carbs, it’s perfect for sustained energy.
  1. Protein Smoothie
  • Ingredients:
    • 1 cup almond milk
    • 1 scoop protein powder (optional)
    • 1/2 banana
    • 1 tbsp peanut butter
    • A handful of spinach
  • Instructions:
  1. Blend all ingredients until smooth. Serve chilled.
  • Why It’s Great: A quick, nutrient-packed smoothie to fuel your fasting day.
  1. Chickpea and Veggie Wrap
  • Ingredients:
    • 1 whole-grain tortilla
    • 1/2 cup cooked chickpeas
    • 1/4 cup diced tomatoes
    • 1/4 cup shredded carrots
    • 1 tbsp tahini dressing
  • Instructions:
  1. Fill the tortilla with chickpeas, tomatoes, carrots, and tahini dressing. Roll tightly.
  • Why It’s Great: A satisfying, plant-based option rich in fiber and protein.

Hydrating Snacks

  1. Watermelon and Mint Salad
  • Ingredients:
    • 2 cups watermelon, cubed
    • A handful of fresh mint leaves
    • A squeeze of lime juice
  • Instructions:
  1. Toss watermelon with mint and lime juice.
  2. Serve chilled.
  • Why It’s Great: Hydrating and refreshing, this snack is ideal for hot fasting days.
  1. Coconut Water and Chia Fresca
  • Ingredients:
    • 1 cup coconut water
    • 1 tsp chia seeds
    • A squeeze of lemon juice
  • Instructions:
  1. Mix all ingredients and let sit for 10 minutes.
  2. Stir and serve chilled.
  • Why It’s Great: Replenishes electrolytes and provides a small boost of energy.

Sweet Treats for After Iftar

  1. Baked Dates Stuffed with Almonds
  • Ingredients:
    • 6 pitted dates
    • 6 almonds
    • 1 tbsp dark chocolate, melted (optional)
  • Instructions:
  1. Stuff each date with an almond.
  2. Drizzle with melted dark chocolate for a sweet twist.
  • Why It’s Great: A natural source of sugar and energy with a satisfying crunch.
  1. Mango Coconut Popsicles
  • Ingredients:
    • 1 cup mango puree
    • 1/2 cup coconut milk
    • 1 tbsp honey
  • Instructions:
  1. Mix mango puree, coconut milk, and honey.
  2. Pour into moulds and freeze for 4 hours.
  • Why It’s Great: A cooling treat combining natural sweetness and healthy fats.

Chef Abdul’s Tips for Healthy Ramadan Snacking

  1. Prioritize Hydration: Choose water-rich fruits and coconut water to combat dehydration.
  2. Avoid Sugary and Fried Foods: Opt for baked or roasted options to avoid post-iftar sluggishness.
  3. Include Protein and Fiber: Keeps you full longer and stabilizes energy levels.
  4. Prep in Advance: Make snacks like energy bites or overnight oats ahead of time for convenience.

Sample Healthy Ramadan Snack Menu

  • Iftar Snack: Date and nut energy bites with coconut water.
  • Post-Taraweeh: Sweet potato and hummus bites with a lentil salad.
  • Suhoor: Overnight oats with chia seeds and a protein smoothie.

With these healthy snack ideas from Chef Abdul, you can maintain energy, enjoy delicious food, and stay nourished throughout Ramadan.

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