A glassful of warm rice porridge at iftar recharges your batteries after a dawn-to-dusk fast during Ramzan month, says R. Mohammed Saleem. He cuts down on fried foods, and consumes cut fruits, steamed vegetables, and salads to keep his energy levels high. There is an increased emphasis on good health during the holy month and it’s a balanced diet with the right proportion of carbs, fat and protein that packs in the goodness. “We have one meal (suhoor) just before sunrise and another one (iftar) after sunset. Suhoor meal takes care of the nutrition for the entire day,” says nutritionist Nazria Jones. The pre-dawn meal should be a wholesome, moderate, filling and provide energy for many hours. She recommends cereals, rice, wheat, oats, lentils and vegetables, and lots of water.
At iftar, it is customary to break the fast with dates and water. “Dates, nuts, and dry fruits provide a burst of energy. Fruit juices are also revitalising. One should avoid fried foods such as bajjis and vadas,” explains Nazreen. Drinking plenty of water helps in rehydration, and cuts down on overindulgence.
High-fat and high-sugar foods are not recommended. Baked samosas, steamed dumplings, grilled meat and milk-based puddings are a healthier alternative. Nazreen says a simple pudding made with beaten egg, milk and sugar, or tender coconut water or china grass packs a punch. “If iftar meal is an elaborate affair, it is best go light on dinner with just fruit salad and milk. Not just spiritual well being, a balanced diet low on oil and sugar also augers well for physical well being. It lowers LDL by eight per cent, triglycerides by 30 per cent and improves HDL by 14 per cent.”
Nutritionist Dhipali says one should begin iftar on a sweet note. “A bowl of payasam or pudding controls acidity. Then, have fruit juices, fruits, porridge, and regular course of rotis, dhal, and salads.”
Haji M.I. Mohammed Ali says nonbu kanji, the rice porridge made with rice, paasi paruppu, vendhayam, vegetables, coriander, and mint has a cooling effect on the body. “In Arab countries, they break fast with dates and water and consume kubuz rotis with milk. Here, we have dates, water and nonbu kanji. After the Tarawiah prayers at night, we have a light dinner and milk. For suhoor we include rice, varieties of vegetable poriyal, kootu and also wheat rotis. Some prefer to have kanji with vadai or bajji as accompaniments which is not really healthy.”
Ramadan is an opportunity to connect spiritually and get physical benefits with a planned and well-balanced diet. Shaima Saleem rings in Ramzan the Malabari way with unnakai (mashed nendran pazham rolls stuffed with dry fruits, fried coconut and ghee), erachi pathiri (rotis made with minced meat), stuffed bread loafs, and thari kanji, a sweet concoction made with sooji, vermicelli and milk. “Thari kanji instantly refreshes you. To cut down on oil, we shallow fry the snacks instead of deep frying. We make many varieties of snacks to keep the kids happy. It’s like a reward for them for fasting the entire day. We distribute the goodies to our neighbours too”
Shaima also makes sharjah, a milk shake made with nendran pazham, chilled milk and protein powder. “We balance the meal by including fruits, salads and juices. I learnt all the dishes from my mother-in-law who is from Thalassery. While preparing the dishes I remember her who is no more. Iftar is an occasion of celebrating togetherness.”
Foods to have
Barley, wheat, oats, millets, lentils, wholemeal flour and rice have carbohydrates that provide long lasting energy
Fibre-rich foods including fruits like apricots, prunes and figs. Fluids with vitamins, such as fruit juices, and home-made puddings
Foods to avoid
Caffeine-based drinks such as tea, coffee and cola
Cakes, biscuits, chocolates and sweets
Deep-fried foods such as pakoras and samosas
