The holy month of Ramadan is a special religious month of the year for Muslims all around the world. There are different traditions within the religion, but Ramadan has the same rules for every Muslim.
Fasting during Ramadan involves not eating food or drinking water between sunrise and sunset for the entire month. This year, Ramadan begins on April 4 and will last till May 1. Depending on where you live in the world, the days may be either short or long.
There are only two times to eat during Ramadan: in the early morning before sunrise (Suhoor) and after sunset in the evening (Iftar). As you can see, Ramadan is a religious alternative way to do Intermittent Fasting!
Here are the tips for a healthy %100 plant based Ramadan month! Ramadan Mubarak!
SUHOOR
The food choices we make will affect our energy throughout the day. So not skipping Suhoor is really important to complete our daily responsibilities.
Eating whole grains paired with healthy fats and proteins as well as fruits and veggies will provide long term energy.
-Overnight oats with nut butter and fruits.
-Hummus with bread
-Scrambled tofu and avocado toast
IFTAR
While breaking the fast is a celebration, eating foods rich in fat and simple carbohydrates may not be a good idea. After a whole day of not eating, overeating may lead to morning tiredness and weight gain over the month.
As per tradition, you can break your fasting with dates or olives with a glass of water.
For the first meal of iftar, you can prefer drinking a soup such as lentil or vegetable soup.
The main course should include plant based proteins like legumes, carbohydrates like black rice and lots of vegetables. Eating vegetables like zucchini and broccoli may help your body to feel more rehydrated.
-Lentil soup & chickpea salad with betroot
-Falafel & traditional Turkish Ramadan pide & zucchini pasta
-Buddha Bowl with lots of boiled legumes, whole grains and vegetables
FRUITS
Eating 2 or 3 portions of fruit per day is essential for fiber and vitamin intake. During fasting, eating at least 1 portion will provide enough sugar intake.
You may do a snack hour after iftar.
-Banana & peanutbutter
-Protein shake with banana, pea protein
-Oatmeal cookies
HYDRATION
Drinking enough water is vitally important. It is forbidden to drink water during the fasting hours, so drinking at least 1,5L water between Iftar and Sahoor will rehydrate and meet the recommended water intake.
Also not consuming very salty and sweet foods during eating period may help our bodies feel rehydrated.