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The holy month of Ramadan represents an opportunity to start a healthy diet that benefits the body and helps protect it from diseases.
On the first day of the holy month, we provide instructions for preparing the best healthy breakfast.
According to the Qatari Ministry of Public Health, the month of Ramadan is an opportunity to get rid of bad habits that negatively affect health. Fasting also relaxes and strengthens the digestive system, increases its efficiency, and helps control triglyceride levels in the blood.
On the other hand, breakfasting with fatty foods, fried foods, and a lot of sweets is counterproductive and leads to an increase in triglycerides, cholesterol, and weight gain.
Perfect breakfast plan:
First: dates
Eat 3 dates with a cup of water.
Second: Eat soup
Avoid creamy and fatty soups and replace them with vegetable, lentil, barley or chicken soups (cream-free).
Third: Appetizers
Eat appetizers after soup, as they prepare your stomach to begin the digestion process.
Therefore, it is recommended to choose appetizers rich in vegetables, such as fattoush, green salad, and tabbouleh, with a little lemon or vinegar without adding any salt.
Fourth: The main dish
It is best for Ramadan tables to contain one main dish, as the variety and excess of food generally leads to overeating.
Breakfast food should include carbohydrates such as rice, pasta, bread, etc., protein found in red meat, chicken, or fish, or vegetable protein such as beans, lentils, and chickpeas.
General rules
Break my fast with dates.
Include soups and salads in your eating plan.
Avoid fried and fatty foods as much as possible and replace frying with baking or grilling.
Avoid eating sweets every day during the month of Ramadan and limit them to special occasions such as eating out or inviting guests to breakfast.
Include a salad to ensure your body's needs for fibre, vitamins and minerals are met.
Examples of healthy Ramadan dishes
Healthy Ramadan appetizers
Hummus, eat it with a spoon or dip it in brown bread.
Hummus with roasted garlic, prepared by adding two heads of roasted garlic and mixing it with chickpeas, tahini and lemon.
Stuffed grape leaves, making sure to fill with a smaller amount of rice.
Spinach pancakes.
Grilled halloumi, prepared by grilling halloumi cheese sticks in the oven, is a good alternative to fried potatoes and contains calcium and protein.
Healthy Ramadan salads
Fattoush salad, consisting of simple, fresh vegetables and pieces of toasted bread
Tabbouleh salad, which contains bulgur, parsley, mint and vegetables
Tomato, avocado and cucumber salad
Zucchini salad. To prepare it, mix zucchini slices with walnuts and parmesan
Bulgur salad with chickpeas
Healthy Ramadan soups
Lentil Soup
Lemon rice soup
Chicken vermicelli soup
White bean soup
Freekeh soup with chicken
Healthy Ramadan dishes
Pea and carrot stew
Green bean stew with chicken
Spinach stew
White bean stew
Kofta and potato stew, which involves cooking meatballs marinated in tomato sauce
Okra stew, featuring garlic, coriander, tomato sauce, beef, and fresh or frozen okra
Molokhiya
Mujaddara, consisting of rice, lentils, and fried fried onions.
Pasta with milk
Chickpea Pasta - This creamy vegetarian pasta dish is a healthy, Mediterranean-inspired side dish that's perfect for scooping
Chicken kofta
Chicken shish kebab, grilled chicken on a skewer with fresh vegetables
Homemade chicken shawarma
Shish Tawook, in which the chicken is marinated with yogurt, lemon and garlic
Freekeh with chicken
Beef kofta, made from minced beef, parsley, onions and a mixture of spices
Beef kebab
Beef shawarma
Stuffed cabbage, stuffed with a mixture of rice and minced beef
Falafel, prepared from ground chickpeas, herbs, onions and spices, then fried in oil.
Be careful not to eat a large amount of it because it is high in calories.
Source: Al Jazeera + agencies + websites