Your Healthy Ramadan BOOKLET CONGRATULATIONS,

Thanks for downloading this booklet.

Do you want to stay healthy and active in Ramadan? I am more than thrilled to help you throughout this journey.

In this booklet you will find many tips & recipes for a healthy & enjoyable holly month.

Ramadan Mubarak,

ZAINA BARGHOUTI

How to prepare yourself

Reduce Caffeine intake! Sources: Tea, coffee, chocolate, energy drinks

Gradually reduce your cigarette smoking

Minimise too much snacking throughout the day

Hydrate well! Water, Fruits, vegetables & herbal teas boost your hydration

Start having an early breakfast to get used to “ Suhoor Idea”

Regulate your sleeping routine; 7 hours is recommended

S T A R T W I T H T H E S E T I P S D A Y S B E F O R E R A M A D A N

Don’t skip your Suhoor

Limit Salt additions; e.g. table Salt, salty biscuits or crackers, fried food, pickles, , salted nuts

T O M I N I M I S E D E H Y D R A T I O N

Include source of complex carbs: Whole-wheat bread, , -bread etc.

T O S T A Y E N E R G E T I C D U R I N G F A S T I N G

Include good source of : such as labaneh, low-salt cheese e.g. Areesh or cottage, eggs, yoghurt, , milk.

P R O T E I N I S K E Y F O R F U L L N E S S

Limit Sweets and desserts; as they will spike your blood sugar & insulin levels quickly

C A N C A U S E F A T I G U E T H R O U G O U T T H E D A Y Orange Cake SERVE WITH A CUP OF MILK OR POT

INGREDIENTS METHOD -tsp baking powder -90g whole wheat flour -Preheat oven at 180-200 c -1/2 tsp baking soda -90g oat flour - Mix all dry ingredients -1 tbsp vinegar -2 tbsp oil - Mix all wet ingredients - 50 ml skimmed milk -3 eggs\ 3 chia eggs (1tbsp chia - Gradually add the dry ingredient to the wet mixed with 3 tbsp water) ingredients -1 orange squeeze - Place in oven until you insert toothpick and it 1 orange zest comes out dry -4 tbsp honey - Decorate with orange slices as you like -tsp vanilla

D I A B E T I C S ; U S E S T E V I A I N S T E A D O F H O N E Y Chocolate Cake WITH CUP OF MILK OR YOGURT POT INGREDIENTS METHOD -Preheat oven at 180- 200c 90g flour 1tbsp vinegar - Mix all dry ingredients 90g oat flour Handful of dark - Mix all wet ingredients 3 eggs chocolate chips - Gradually add the dry ingredient to the wet 3 tbsp stevia\honey 1/2tsp baking soda ingredients 100 ml cows milk 1tsp baking powder - Place in oven until you insert toothpick and it 1tbsp cocoa powder Handful of 45 ml sunflower oil comes out dry 20g peanut butter - Decorate with melted dark chocolate on top

Y O U C A N S W I T C H M I L K W I T H Y O G H U R T P O T Pancakes WHOLE-WHEAT

INGREDIENTS METHOD 130g whole-wheat flour - P r e h eat skillet with tsp of 2 eggs - Mix all dry ingredients 3 tbsp skim milk - Mix all wet ingredients 1/2 banana - Add the mashed banana and mix the two together 1 tbsp. olive oil - Gradually add 1\4 cup at a time 2 tbsp oats - Flip the pancake when bubbles appear on surface 1tsp - Serve with fruits on top with tsp of maple syrup\honey 1 tsp baking powder

F E E L F R E E T O U S E Y O U R F A V O U R I T E M I L K Banana Bread WITH CUP OF MILK OR YOGHURT POT

INGREDIENTS METHOD 90 oat flour Sprinkle of salt -Preheat oven at 180- 200 c 90 whole wheat flour 1/4 cup milk - Mix all dry ingredients 3 small bananas 3 eggs - Mix all wet ingredients 2 tbsp honey Handful of inside - Gradually add the dry ingredient to the wet 2tbsp olive oil Cinnamon ingredients Tbsp vinegar - Place in oven until you insert toothpick and it Tsp baking powder comes out dry 1/2 tsp baking soda

D I A B E T I C S ; U S E S T E V I A I N S T E A D O F H O N E Y Veggie-Omelette WITH WHOLE-WHEAT WRAP

INGREDIENTS METHOD 5 eggs - Chop all veggies into small pieces 3 small zucchini 1/3 cup milk -Break the eggs and season with salt & pepper 2 big mushrooms 2 tbsp olive oil - Heat the skillet with tbsp coconut oil 4-5 cloves - Add in veggies to cook 1 small pepper -Follow with beaten eggs on top Cup of - Lower the heat and cover for perfect omelet One red pepper One

E A T T H I S O M E L E T T E W I T H Y O U R F A M I L Y Overnight-Oats IN A JAR

INGREDIENTS METHOD Cup of milk or yogurt pot - Fill the jar with your favorite milk 4 tbsp oats - Add in oats, fruits, peanut butter Chopped banana ( you can add your - Cover and place in the fridge over night favourite fruit tbsp peanut butter Cinnamon sprinkle & tsp honey

O A T S A R E K E Y T O S T A B L I S E Y O U R B L O O D S U G A R Quick Suhoor IN A HURRY?

Areesh or Cottage cheese on Yoghurt pot , 1\2 cup oats, tsp 1 cup milk, 1\2 yoghurt pot, 1 whole-wheat toast with piece of peanut butter with date & 1 banana, 1\2 date, 3 tbsp oats & fruit fruit

Time for Iftar

Stay away from fried food and replace them with baked ones to minimize intake of saturated and trans

Avoid frying : grilling or baking is healthier , Steaming , stir-frying in a small amount of oil and baking

Minimise consumption of creamy-based soups & ready soups

Blend all soups ingredients for a CREAMY texture

Be MINDFUL when you are eating. Listen to your body’s fullness cues!

T I P S T O C O N S I D E R W H I L E C O O K I N G Break your fast in this sequence

Date & cup of water

Your Healthy Soup

A break for 10 minutes

Your balanced dish

D A T E S A R E R I C H S O U R C E O F P O T A S S I U M , M A G N E S I U M & A N T I O X I D A N T S COMPLEX CARBS SALAD , freekeh, , Add your GREENS: check brown , whole-wheat our salad recipes pasta

PROTEIN STARTER Fish, chicken, , Avoid fried food legumes, or meat Soups Recipes -Fennel Celery- INGREDIENTS INGREDIENTS

10 peeled & soaked tomatoes 1/2 cup 2 tbsp tomato paste 6-7 celery stalks 3 fennel pieces 1 cup 1 onion 3 medium carrots 4 garlic cloves 1 onion 1 tsp of red Chilli flake/ / salt / basil 1 garlic clove Small piece of ginger 1 tbsp olive oil 800 ml water 2 tbsp vegetable powder 1 tbsp vegetable powder 1 tsp of , pepper, salt 800 ml water Cauliflower Classic Freekeh INGREDIENTS INGREDIENTS

2 medium chopped cauliflower half cup rinsed freekeh 1 small chopped 1 chopped onion 1 medium potato 1 tbsp olive oil 2 tbsp olive oil Note: cook the above ingredients a bit before 1 cup coconut milk adding the broth 4 garlic cloves 2 cups of vegetable or chicken broth 2 small ginger pieces Sprinkle of salt, pepper, & turmeric 1 tsp of salt, pepper, cumin, cinnamon & turmeric 1 bay leaf Peas & Brocoli Carrot-Ginger

INGREDIENTS INGREDIENTS

1 cup watercress or Arugula 4 Large carrots (beta-carotene) 3 Broccoli florets 2 sweet potato (fiber, C) 800g frozen peas 3 garlic cloves (reduces cholesterol & blood 2 small onions pressure) 2 garlic cloves 1 cup coconut milk 2 tbsp Vegetable powder 2 small onions 1 tsp ginger 2 tbsp olive oil 1 tsp cumin 1 tsp basil leaves 1 tsp of Pepper/ salt Pinch of salt & pepper 1 L water with 2 tbsp vegetables powder Pumpkin Vegetable INGREDIENTS INGREDIENTS 1 onion 1 pumpkin 1-2 carrots 1 sweet potato 2 zucchinis 1 onion 2 celery sticks 3 garlic cloves 1 potato 2 carrots 1 tbsp olive oil 1 tbsp olive oil After mixing the above, add 2 cups vegetable or 2 cups of chicken broth chicken broth. add sprinkle salt & pepper Add sprinkle of salt & black pepper Salads Recipes Crunchy Broccoli Warm Quinoa

INGREDIENTS INGREDIENTS

100g broccoli 1 cup of cooked Quinoa 6 chopped cherry tomatoes, 1 cup of cherry tomatoes 2 handfuls of arugula or Spinach Handful of walnuts 50g areesh or cheese Feta cheese Dressing: 2 tbsp olive oil, 1 tbsp balsamic vinegar, Dressing : tbsp olive oil, tbsp, lemon squeeze, salt & pepper sprinkle tbsp Vinegar, tsp , tsp honey (optional), salt & pepper sprinkle Beetroot Feta Cold Freekeh

INGREDIENTS INGREDIENTS

3 boiled medium beetroot 1 cup of cold cooked freekeh 50g Areesh cheese 1 chopped red- Baby rocket leaves (or any leafy greens) 2 tbsp pumpkin seeds A handful of walnuts A handful of mint-leaves Dressing: 1 tbsp vinegar, 2 tbsp olive oil, 1 tbsp 1/2 cup of pomegranate lemon squeeze, salt & pepper 50g feta cheese or areesh Dressing: 1 tbsp pomegranate molasses, 2 tbsp olive oil, garlic powder, salt & pepper Red Cabbage Bulgur Mix INGREDIENTS INGREDIENTS

2 cups of red-cabbage 2 Cups of cooked bulgur 40g feta cheese 3 tbsp pitted black olives 1 tsp sesame seeds 2 cucumbers Dressing: 1 tbsp Vinegar, 1 tbsp lemon, 1 tsp A handful of sun-dried tomatoes mustard 1 cup chopped parsley A handful of roasted almonds 30g areesh cheese Dressing: Vinegar, lemon, tsp olive oil & Mustard Green Avocado Rich Lentil INGREDIENTS INGREDIENTS

1 medium avocado 1 cup of cooked lentils 3 handful of chopped arugula or spinach 2 cucumbers 1 chopped of red onion 2 chopped tomatoes 2 handfuls of pumpkin seeds chopped roasted sweet potato 1 handful of mint-leaves 2 handfuls of spinach ½ cup of pomegranate 2 handfuls of pomegranate 50g feta cheese 40g areesh chese Dressing: 1 tbsp olive oil, tsp garlic powder, Dressing: 1 tbsp olive oil, tbsp vinegar, tsp salt & sprinkle of salt & pepper, tsp sumac pepper, tsp mustard, tbsp pomegranate molasses Baked Cauliflower Mixed Vegetable INGREDIENTS INGREDIENTS 7 cherry tomatoes 1 white Onion 2 cucumbers 1 medium baked cauliflower: drizzle it with 2 tbsp 1 onion 3 radish 1 tbsp olive oil 5 mushrooms 1 tsp of turmeric, sweet , garlic powder 1 can of palm hearts Pinch of salt & pepper 1 avocado Cooking tip: After half an hour of cooking, cover it 3 handfuls of spinach with aluminum foil until its well-cooked 5 strawberries or chopped apple Green and 1\2 can of kidney beans Dressing : tbsp olive oil, tbsp vinegar, tsp mustard

Enjoy your Dessert

Desserts are taste changers; so be conscious

Don't have your dessert directly after Iftar; you need to wait up to 1 hour

Enjoy every bite Whole-wheat Mamoul

INGREDIENTS COOKING TIP 300g whole wheat flour - Cover the yeast mixture with kitchen towel for 5 120 ml olive oil minuted until it puffs out 45ml Sunflower oil 500g pressed dates 1 tsp yeast soaked with 2tbsp water with tsp sugar 1 tsp baking powder

E N J O Y A P I E C E W I T H Y O U R C O F F E E Coconut-Date Balls

INGREDIENTS METHOD 14 medjool dates - Make sure the dates are soft 4 tbsp cocoa powder - Blend all the mixture together 1 tsp coconut oil - After making the balls, cover each one with 50 g desiccated coconut the desiccated coconutor cocoa powder 1 tbsp oats - Place in the fridge

T H E R E C I P E M A K E S A R O U N D 2 0 B A L L S White Cheese or Walnuts

COOKING TIP

- Make them Baked & brush each one with a bit of olive oil - Filling: Walnuts or white cheese with cinnamon on the top -Bake them for 25-30 min.Check them regularly & adjust cooking time depending on your oven

E N J O Y T W O P I E C E S W I T H Y O U R T E A Oat-Cookies

INGREDIENTS COOKING TIP 2 medium bananas - Preheat the oven for 10 min 1 egg - Place them for 15 minutes in the oven 1 tsp vanilla extract - You can add cocoa powder ⁄ tsp cinnamon - Additional toppings: raisins, dark chocolate 1 ⁄ cup of oats chips. 2 tbsp honey - For egg alternative you can do chia egg (1 tbsp Add seeds: sunflower seeds/ pumpkins chia mixed with 2.5 Tbsp water). seeds

A D D T S P C O C O A P O W D E R F O R E X T R A S W E E T N E S S Qamar Al-Deen

METHOD

Soak ½ kilo Qamar al-Deen with 6 cups of warm water overnight Add 5-6 tbsp corn starch Cook them on low temperature until it gets to its solid texture

K E E P W H I S K I N G T H E M I X T U R E W H I L E C O O K I N G Milk-Rice

COOKING TIP INGREDIENTS -Mix the corn-starch with ¼ cup milk before 4 cups of milk adding it to the whole milk serving 1/2 cup soaked rice - Boil the rice for 10 min and then add it to the 2 tbsp corn-starch milk mixture 1 tsp rose water - Add the rose water at the end 1/2 cup sugar or 4 tbsp. stevia OR add 1 tsp honey on the final serving Add & sprinkle cinnamon on top

D I A B E T I C S ; U S E S T E V I A I N S T E A D O F H O N E Y Date Cake

INGREDIENTS COOKING TIP 200g almond flour - Soak the dates with warm water for 30 min 6 pitted date -Preheat the oven for 10 min 3 eggs - Oven temperature 180-200c, but adjust 2 tbsp olive oil according to your oven. Optional: 2 tbsp stevia - Cook it for 45-50 min and then check the 1 tsp baking powder texture with a toothpick. 1/2 tsp baking soda - For egg alternative you can do chia egg (1 tbsp 1/2 tsp of cinnamon chia mixed with 2.5 tbsp water). Sprinkle of nutmeg , ginger

Y O U C A N U S E W H O L E W H E A T O R O A T F L O U R I N S T E A D Carrot Cake

INGREDIENTS COOKING TIP 90g whole-wheat flour & 90g oat flour - Preheat the oven for 10 min 3 medium shredded carrots - Oven temperature 180-200 c for 45-50 min 50 ml skim milk or plant-based milk - Add the shredded carrots at the end to the 4 tbsp stevia mixture & mix it with a spatula 2 eggs - For egg alternative you can do chia egg (1 tbsp 2 tbsp olive oil chia mixed with 2.5 tbsp water). 1 tsp baking powder - You can use yoghurt pot instead of milk 1/2 tsp baking soda 1 tsp vanilla 1 tbsp vinegar

A D D W A L N U T S F O R E X T R A C R U N C H

Get Active

It’s very important to maintain your movement and activity during Ramadan

Listen to your body when choosing the time of training

THERE IS NO IDEAL TIME!

To maintain your muscle mass during this month; pay attention to your protein intake during hours of eating

In-case your workout was after iftar, you should have proper post-workout meal/ snack that includes protein and carbs

2-2:30 hours after iftar

You can train 2-3 hours after Iftar; you can do heavier workouts such as heavier weight lifting & strength training. Higher intensity cardio activities!

30 min-1 hour before iftar

You can do light aerobic exercises: such as jogging, waking, light weight lifting so you don’t exhaust your muscles

REMINDER Regarding weight loss, it heavily relies on your food choices from Iftar until Suhoor meal as well as your activity and sleeping routine!

Stay Hydrated

AIM FOR 8 GLASSES OF WATER

Between iftar and suhoor, make sure to hydrate well

and drink a cup of water every 30-40 min

EAT YOUR SALAD & FRUITS

Limit your intake of caffeine from coffee, tea,

chocolate or fizzy drinks

LIMIT YOUR SALT ADDITION TO YOUR FOOD

Be moderate about your Ramadan sugary drinks consumption. If prepared at home; limit your sugar

addition WATERMELON IS IN SEASON AND IT HAS A GOOD WATER CONTENT! “Be mindful. Your health matters...Together we will.”

Z A I N A B A R G H O U T I [email protected]

+972 59-942-6664

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