Healthy Eating During Ramadan

Prepared by ADNH Compass Click on titles to jump to section page INDEX

1. Introduction 4

2. Healthy Eating 7

3. Ramadan Nutrition Tips 28

4. Exercise in Ramadan 44

5. Common Habits 46 in Ramadan

6. Prevention of Fasting 56 Side Effects

7. Cooking Tips 67

8. Healthy Recipes 68

9. Wellness in Ramadan 90

10. SAFE RAMADAN 92 Covid 19 Prevention

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INTRODUCTION

Ramadan is a special month for the Muslim community. It is a time for reflection, spirituality, and family. It is also an opportunity for self-restraint.

People often lose weight and reduce their risk factors for heart disease during the Ramadan fast. Yet, it can be hard to be disciplined amidst all the delicious Ramadan foods, and exercising while you're fasting can be challenging.

If you are fasting, here is what you need to know and tips of how you can experience a healthy month of Ramadan.

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Healthy Eating

10% 30% Healthy Eating routine is important at every stage of our lives and it has positive effects that add up over time.

40% It’s important to eat a variety of fruits, vegetables, grains, protein foods, dairy products and fortified 20% soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.

MyPlate (current nutrition guide) is a colorful, simple way to revamp your eating habits. It's easy to adapt it by dividing your plate into four sections of approximately 30% grains, 40% vegetables, 10% fruits and 20% protein, accompanied by a balanced intake of dairy, products such as a glass of milk or a yogurt cup.

6 7 7 Protein

PROTein Builds muscles, bones and other body parts

Increases Immunity Dietary protein is critical to help build and maintain muscle mass because it provides us with important amino acids. However, not all proteins are created Forms Enzymes equal. Certain proteins are great at building It is important to include high-quality protein as a part muscle: of your daily diet, to help your body function properly. Red meat: Beef, lamb, etc. Protein also has major benefits for bone health, boost Fish: Salmon, tuna, hamour, sheari, etc. metabolism and increase fat burning. Poultry breast: Turkey, duck, chicken Eggs: Although the yolk contains high Protein can help your body repair after it has been injured. amounts of cholesterol, having one or two eggs a day is good for you The energy produced by protein is 4 calories per gram. Dairy: Yogurt, milk, cheese, etc.

8 9 PROTein

The difference between animal and plant proteins lies in the number of amino acids present in them. A few of the animal products are complete sources of protein providing all nine amino acids.

These animal protein-rich foods are fish, eggs, red meat and poultry products like chicken.

On the other hand, some plant products like quinoa and buckwheat are not only high sources of protein, but also contain all the essential amino acids, therefore considered complete protein. Quinoa and buckwheat are an excellent add-on to breakfast porridge, lunch salads or dinner pilaf.

However, vegans and/or vegetarians should eat varied plant protein sources to get the required range of amino acids. This includes high-protein food such as tofu, lentils, nuts, seeds, beans ..etc, and it is better to mix more than one type of plant protein to complete the essential amino acids.

10 11 11 Carbohydrates CARBOHyDRATes

Carbohydrates are very important in our daily nutrition. Carbohydrates are an important part They are the largest single source of energy in the diet of a healthy diet and the benefits and they limit our sugar cravings. Glucose is the essential include: fuel for the brain and growing fetus and is the main source of energy for the muscles during strenuous exercise. Fuel for proper activity

If the body already has enough energy to support its Proper organ function functions, the excess glucose is stored as glycogen (the majority of which is stored in the muscle and liver). A molecule of glycogen may contain in excess of fifty Important for protein metabolism thousand single glucose units and is highly branched, allowing for the rapid dissemination of glucose when it is Required to maintain liver and muscle needed to make cellular energy. glycogen stores

Carbohydrates come in simple forms such as sugars and in complex forms such as starches and fiber. It is better to consume complex carbs It is better to consume complex carbs with low glycaemic with low glycaemic index such as index such as whole grains, fruits and vegetables rather whole grains, fruits and vegetables than ones with high glycaemic index like white bread, rather than ones with high glycaemic rice and soft drinks. index.

The energy produced by carbohydrates is 4 calories per gram.

12 13 13 FAT

Fat is a group of compounds that dissolve in organic solutions, but are usually insoluble in water. Many people regard fats and oils as food which should be avoided as much as possible because of their impact on the development of obesity problems and coronary heart disease.

However, in addition to enhancing the flavor and palatability of food, fat makes an important contribution to adequate nutrition. Fat is major sources of energy; some are essential nutrients because they cannot be synthesized in the body yet are required for a range of metabolic and physiological processes and to maintain the structural and functional integrity of all cell membranes.

Fat is also the only form in which the body can store energy for a prolonged period of time. These stored fat in adipose tissue also serve to provide insulation, help to control body temperature, and afford some physical protection to internal organs. Fats include the fat-soluble vitamins too.

The energy produced by Fat is 9 calories per gram.

14 15 15 FAT Fat

Fats are either saturated or unsaturated, and most foods with fat are both types. However, the ratio between saturated and unsaturated fat is very uneven depending on the type of the fat of a Monounsaturated Fats: particular food product.

Saturated Fat: * Raises HDL (good cholesterol) and Saturated fat is solid at room temperature, It is mostly found in lowers LDL animal foods, such as milk, cheese, and meat. Poultry and fish have less saturated fat than red meat. Saturated fat is also present in * Canola oil, olive oil, peanut oil, nuts, tropical oils, such as coconut oil, palm oil, and cocoa butter. Foods seeds, and avocados are good made with butter, margarine, or shortening (cakes, cookies, and sources other desserts) contain a significant amount of saturated fat. Saturated fat can raise your cholesterol. * Trade sour cream dip for hummus (which is rich in olive oil) or Trans Fat guacamole; use veggies or This is a fat that has been changed by a process called hydrogenation. This process increases the shelf life of fat and makes whole-wheat chips to dip the fat harder at room temperature. Trans fat can raise cholesterol * Unsalted nuts contain level in blood, so try to avoid trans fat insofar possible. monounsaturated fat, but they are Unsaturated Fat high in calories This fat is liquid at room temperature. It is mostly in oils from plants. * Sprinkle nuts on salads or yogurt, Monounsaturated fat and polyunsaturated fat are types of unsaturated fat, that may also keep «good» HDL cholesterol levels rather than eating a 170-calorie high. This fat is found in avocados, nuts, and vegetable oils. handful.

Omega-3 and 6: These are good and healthy fats and are found in soybean oil, canola oil, walnuts, salmon and flaxseed. 16 17 17 Vitamins

Vitamins are organic compounds required by the body in small amounts for metabolism, protection. Vitamins help us maintain good health and support children's growth and development.

Vitamins cannot be synthesized by the body. They must be obtained by outside sources like diet and sun. Vitamins also assist in the formation of hormones, blood vessels, nervous system chemicals and genetic materials.

Vitamins are classified according to their ability to be absorbed in fat or water: 1. Fat Soluble Vitamins: these are oily, stored in the liver and not excreted out of the body such as Vitamins A,D,E and K. 2. Water Soluble Vitamins: They are not stored in the body, therefore are required daily in small amounts, such as Vitamin B complex and Vitamin C.

18 19 19 MINERALS

Minerals are inorganic elements needed for the functioning of the body, from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat. Minerals make up about 4% of body weight of adults, they cannot be changed or broken down. Some minerals that we require in greater quantities are referred to as macro- elements, like Sodium(Na), Potassium(K), Magnesium (Mg), Chlorine(Cl) etc.

Other minerals that our bodies require in smaller doses are termed Microelements or Trace, like Iron (Fe), Copper (Cu), Fluorine (F), Iodine (I) etc.

20 21 21 Antioxidants AnTiOXiDAnTS

Antioxidants are natural substances Antioxidantsthat may are stop natural or limitsubstances the damage that may stop or limit the damage caused by free radicals. Free caused by free radicals. radicals can damage and cause heart disease and heart failure, cancer and other Your body usesdiseases. antioxidants to stabilize the free radicals and this Freekeeps radicals them are frommolecules causing produced damage when to your body breaks down otherfood or cells. when you are exposed to tobacco smoke or radiation. Many nutrients are antioxidants and they include the likes of Antioxidants can protect and reverse Vitamins A, C, E, Anthocyanins, Beta carotene and the damage causedSelenium. by oxidation to some extent. For getting more Antioxidants: 1. EatExamples a rainbow of fruitsantioxidant-rich and vegetables. foods The colors of fruits and vegetables are clues about the include fruits and vegetables that are types of nutrients they provide. To get a variety of high in nutrients such as vitamins A, C nutrients, eat a variety of colors. and2. Experiment E, beta-carotene, with fresh lutein, herbs lycopeneand spices. 3. Choose wholeand grain selenium. products, such as whole

22 23 23 Super Food Superfood

Super food are very important in a diet as they Superfoods are foods that have powerful health benefits, provide the most essential nutritional minerals to provide a substantial amount of nutrients and contain very few calories. They have a very high volume of minerals, vitamins to antioxidants. vitamins, and antioxidants and the ability to reduce the risk of vagarious diseases. Super food includes the following: When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and Berries; such as blue berries, cranberries, even reduce the effects of aging. blackberries acai berries are high in antioxidant, Antioxidants found in many superfoods may help prevent vitamins, nuts, fruits specially banana, pineapple, cancer, while healthy fats can reduce the risk of heart disease. veggies specially the green leaves (i.e. spinach) Fiber can help prevent diabetes and digestive problems while phytochemicals have numerous health benefits including are high in fibres, minerals and vitamins. reducing your risk of developing cardiovascular diseases.

Superfoods are also known to protect your organs from toxins, Fish is an essential food to have as it provides help lower cholesterol, regulate metabolism and reduce omega 3-, which are incredibly important to your inflammation. body and brain.

Superfoods include the following: Berries: such as blueberries, cranberries, blackberries, and acai berries that are high in antioxidants and vitamins. Fruits and Vegetables, specially green leaves, are high in fibers, antioxidants and vitamins. Nuts, Fish, Oats, Ginger, Green Tea, Beets and Extra Virgin olive oil that have minerals, vitamins, and antioxidants. 24 25 25 Gut Friendly Food

The digestive system is complex, and it is made up of trillions of bacteria that work together to power your body and keep your gut healthy. Interestingly, the food that you eat significantly affects the types of bacteria that live inside you. By eating a healthy diet full of gut friendly foods, you can promote your gut microbiomes best environment.

Followings are the perfect healthy and diverse food to keep your gut healthy and working correctly:

1. Probiotic foods: probiotics are live gut bacteria found in certain foods such as yogurt, Kefir, miso, sauerkraut, kimchi etc. 2. Prebiotic foods: substances that help the gut bacteria produce nutrients for a healthier digestive system like garlic, peas, soybeans, apple cider, avocado, onion etc.

Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria to keep your gut

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Healthy Eating During Ramadan Nutrition Tips Ramadan

28 29 DATeS

Ramadan and dates have a special connection. The high level of natural sugars in dates makes them a perfect food to break the daily fast as the sugars travel straight to the liver helping the body to kick start its digestive process and providing it with the energy to deal with more complex foods consumed during iftar meal.

Dates are also particularly beneficial during Ramadan because they are high in vitamins and minerals such as potassium and magnesium as well as an excellent source of fiber and carbohydrates. When fasting, the body can easily develop mild health conditions like low blood sugar, headaches, and lethargy. The nutrients found in dates can help alleviate these conditions and provide a source of energy.

Dates are also known to help with digestion and can relive an upset stomach, especially when eating large amounts of food after a long fasting period.

Did you know that dates are amongst the oldest cultivated plants known in the historical records?

30 31 31 Beverages & Water

To prevent getting thirsty during Ramadan drink plenty of water.

Ramadan BeveRAgeS At least 8 glasses distributed in small quantities so not to feel bloated & avoid foods that are When Ramadan falls during summer, too spicy or salty, and consume hydrating the body after a long day of fasting more fruits and vegetables that becomes imperative. Refreshing drinks, during and after the Iftar, help the body to are refreshing. re-hydrate after losing a lot of liquids. Avoid beverages such as sugar-sweetened drinks Avoid beverages such as and soft drinks as they are high in calories. sugar-sweetened drinks and soft The following are the three most popular drinks consumed during Ramadan. drinks, they are high in calories.

Instead choose a calorie-free beverage, water or water with a slice of fruit , sweetened iced tea, orange juice or lemonade.

32 33 Drinking Water

Benefits Getting enough water every day is important for your body to keep a normal body temperature and prevent dehydration, constipation and kidney stones.

Water in Ramadan Prepare your body for fasting by drinking enough water throughout the night. Keep a bottle of water close by during the evening and try to drink a cup or two at least every hour. Try to drink three liters of water a day, if you get tired of plain water you can add slices of fruits or vegetables that add flavor and natural value to the water, like cucumber, grapefruit, lemon, ginger, strawberry, carrot etc.

34 35 Jallab

Jallab is the most popular drink in Ramadan. It is a refreshing juice prepared by mixing grape molasses, dates, rose water and sugar, and then smoked with Arabic incense. it is usually served with ice and lots of nuts and raisins.

Benefits 1. A source of fiber that helps with constipation. 2. A source of minerals like copper, calcium and iron that are important for bone health. 3. A source of vitamins like A and B2 and antioxidants that promote natural detoxification of the body. 4. Added nuts make it more nutritious.

Moderate Consumption Note Jallab is high in sugar and calories; therefore, the consumption should be in moderation, specially for diabetic people.

36 37 37 Qamar Al Din

An orange, thick, sweet drink. It is made from dry apricot sheets that are soaked in warm water for several hours then mixed with sugar and rose water. It is usually decorated with pine nuts and served cold.

Benefits 1. Provides the body with Vitamins C and B1 that boost immunity. 2. Reduces the feeling of thirst and dehydration. 3. Treats diarrhea and poor digestion. 4. Strengthens nerves and protects the body from fatigue and exhaustion, and relieves insomnia. 5. Very beneficial for people with anemia, athletes, exhausted professionals and pregnant women.

Moderate Consumption Note Increased intake of Qamar Al Din may affect digestion and blood sugar levels; therefore, consumption should be in moderation, specially for individuals with ulcers or diabetes

38 39 39 Tamarind (Tamer Hindi)

It is a sweet and sour drink made from tamarin fruit paste mixed with sugar and water. Tamarind could be the best Ramadan drink for those who do not like sweet drinks.

Benefits 1. It is useful for releiving constipation, liver and gallbladder problems, and stomach disorders. 2. It used to treat colds, fever, and inflammation. 3. It improves cardiovascular health.

Moderate Consumption Note Excessive tamarind intake may lead to allergy, acid reflux, increased risk of bleeding, and lower blood sugar level.

40 41 41 Ramadan Desserts

Desserts are always a lovely addition to our Ramadan food tables. However, eating desserts immediately after Iftar will bloat your stomach and slow your digestion.

It will also cause a fluctuation in the blood glucose level, which will lead stronger sugar craving.

That’s why, it is recommended to have desserts in moderation 2-3 hours after Iftar and keep your portion in check, and try to choose healthy or low sugar desserts as much as possible.

42 43 43 < BACK TO INDEX Exercise ExeRciSe in Ramadan “Life is Like Riding a Bicycle. To Keep Your Balance You Must Keep Moving.” “Life is Like Riding a Bicycle, To Keep Your Balance, You Must Keep Moving.” Adding exercise to your daily - Albert Einstein 1930 routine during Ramadan is very Adding exercise to your daily routine during beneficial as it helps you Ramadan is very beneficial as it helps you maintain a healthy weight and maintain a healthy weight and lifestyle. The lifestyle. time of your workout is just as important as what exercises you do. Exercising before iftar is beneficial because the body will use stored fat for energy, which leads to reduction in body weight and body fat.

However, some people might not have the energy to exercise before Iftar which could lead to fatigue, dizziness, and an inefficient workout session. In this case, it is recommended to exercise 2- 3 hours after Iftar when the body is fully energized and hydrated.

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Common Habits in Ramadan

46 47 High Carbohydrate Intake in Suhoor

What you eat for suhoor sets you up for the rest of the day, helping avoid blood sugar crashes, energy slumps, mood swings and headaches. The food should be able to provide all the essential nutrients. Therefore, choosing the right meal at suhoor is highly recommended to prevent the body from weakening. Eating a pre-dawn meal that is high in carbohydrates (dates, cereal, paratha, bread, pastry, fruit juice, sugary products) will cause a blood sugar spike and will most likely leave you feeling tired. Additionally you will feel hungry after a while because carbs are made up of shorter and simpler chains of sugar molecules which are easy to break. They are very good for instant energy rushes but are digested quickly.

On the other hand, complex carbohydrates food include oat, lentils, whole meal flour and fiber rich food are digested slowly and provide the body with energy for a longer period.

Always remember: Let food be the medicine and medicine be the food.

48 49 49 Consuming Sugary Beverages for Hydration

During fasting, human body loses liquids and needs healthy drinks after or during iftar to avoid dehydration. Water is the most important fluid that replenishes your thirst during Ramadan. Juices with high concentration of sugar will accelarate the flow of urine and increase the feeling of thirst. Therefore, it is recommended to consume small amounts of drinks with high sugar concentration. Soda drinks contain carbon, which causes flatulence and a feeling of fullness, and it prevents the body from using liquids. Therefore, it is necessary to avoid soda drinks during Ramadan.

Fruit juice is not healthier than whole fruit in general, even if the juice is freshly squeezed. This is because the pulp and skin of the fruit that is left behind is high in dietary fiber, vitamins and other nutrients. Extracting just the pulp-free juice leaves behind much of these nutrients. In this way, drinking pulp-free fruit juice leads to poor regulation of blood sugar, increases calorie consumption compared to eating whole fruits and leaves you hungry again.

Always remember: Nothing beats drinking a cup of water and eating a whole fruit. 50 51 51 Drinking Coffee and Smoking

If you are a coffee drinker, try to reduce your coffee consumption two weeks prior the Holy month of Ramadan because sudden decrease of caffeine in the blood (caffeine withdrawal) leads to headaches, nausea, mood swing and irritability, particularly during the first days of fasting.

If you love to drink coffee during Ramadan, have a cup one to two hours after having a healthy balanced Iftar.

Smoking is a health risk factor. Avoid smoking cigarettes in Ramadan, if you can’t give up smoking, cut down gradually few weeks before Ramadan.

Always remember The most valuable wealth is health.

52 53 53 Overeating in Iftar

Iftar is the time to recover energy levels after a whole day of fasting. As a tradition, break your fast gradually with water and dates which should give you a spike in blood sugar and a burst of energy . Wait for some time before your indulge in the main meal.

Starting the main meal with warm soup and salad will help you feel full and prevent you from overeating later.

If you feel full quickly and become unable to complete your Iftar, you can delay your main course to ensure that you have enough time to digest what you eat. This will also prevent you from feeling uncomfortable as a result of overeating after a long day of fasting.

Overeating at Iftar may lead to poor digestion and abdominal discomfort because stomach is in a sleeping mode and the wake-up process must be gradual.

Always remember: Health is a relationship between you and your body.

54 55 55 < BACK TO INDEX Fasting

Prevention of As the Ramadan fast only lasts Fasting Side Effects from dawn till dusk, the body's energy can be replaced during iftar and sohour meals. As the Ramadan fast lasts from dawn till dusk, the body's energy can be replaced during This shifts the body from using iftar and sohour meals. glucose as the main source of

This provides a gentle transition from using energy, to using fat, and prevents glucose as the main source of energy to using the breakdown of muscle for fat and prevents the breakdown of muscle for protein. protein.

The use of fat for energy helps weight loss. It preserves the muscles and eventually reduces your cholesterol level. In addition, weight loss results in better control of diabetes and reduces blood pressure. On the other hand, the biological effects of changes in lifestyle during Ramadan may also be expected. They include disruptions such as dehydration, headache, constipation, etc.

56 57 57 Headache

Symptoms Dehydration,Headache hunger, poor rest, absence of addictive substances such as caffeine or nicotine Symptoms It occurs atPreventive the front of theaction head and feels moreA moderate like a tension-type and balanced headache diet than , a migraine. do not miss the Suhour meal, intake Preventiveof sucient action fluids, not 1.exposing A moderate yourself and balanced to direct diet sunlight 2. Drink water well (2-3 liters) between iftar and suhour

3. Do not miss the Suhours meal and increase intake of sufficient fluids

4. Reducing caffeine consumption weeks prior to fasting

5. Do not expose yourself to direct sunlight.

58 59 59 Dehydration

DeHyDRATiOn Dehydration is common during fasting.

Symptoms Symptoms The body continues to lose water Feeling of weakness, confusion, dizziness, nausea, headache and a fast heartbeat. and salts through breathing, sweating and urinating. Preventive action 1. Avoid salty foods like pickles, canned foods Preventive action and other foods that contain high levels of sugar and salt in iftar and suhour meals as If you don’t drink suciently they dehydrate the body. before fasting, your risk of 2. Drink enough water from the period dehydration is higher. between iftar and suhoor and divide the intake of water to a half glass of water every half an hour. 3. Avoid caffeinated drinks. 4. Eating fruits and vegetables isn't just good for your health, but help you stay hydrated with their high water content.

60 61 61 COnSTiPATiOn

Symptoms Constipation is the most common gastrointestinal problem during Ramadan as the movement of food through the digestive system takes longer than normal. This can result in the wastes becoming hard and defecation being irregular and painful.

Preventive action 1. Consume at least five servings of fruits and vegetables daily. 2. Choose whole wheat bread that contains more fiber than other bread. 3. Include salad in your iftar and suhour. 4. Drink water regularly and increase your fiber intake.

62 63 63 Heartburn

HeARTBURn Symptoms During fasting, the stomach produces more acid, which can lead to heartburn. Symptoms During fasting, the stomach produces more acid because there are no contents to break Preventive action down, harmful acid buildup can cause You can control heartburn by epigastric pain, discomfort (heartburn) and eating in moderation and regurgitation of the acid into the esophagus avoiding oily, deep-fried or very (acid reflux). spicy food Reducing your Preventive action caffeine intake and stopping 1. Eat in moderation and avoid oily, deep- smoking can be beneficial. fried or very spicy and sour foods. 2. Reduce your caffeine intake . 3. Stop smoking. 4. Drink water, specially alkaline water. 5. Avoid sleeping immediately after eating.

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COOKING TIPS

1. Use fresh and green vegetables with high nutritional value. 2. Avoid using seasoning cubes; instead, use chicken, beef or vegetable broth. 3. Use a little amount of oils to cook, and avoid using butter and margarine as much as possible. 4. Use lean meat without fat and chicken without skin. 5. Instead of frying, grill and roast the food. 6. If your dish contains rice, pasta or bread, it is preferred to use wholegrain options, as they are rich in fiber. 7. If your dish contains dairy products (yogurt, milk or cheese) use low fat options. 8. Replace refined oil and salt in salads with vinegar, lemon, and herbs. 9. Reduce the amount of sugar used when making desserts.

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Healthy Recipes

68 69 69 Chickpea and Vegetable Mussaka Recipe yields 1 serving.

Ingredients: 50g Chickpeas 7g Yellow Bell Pepper 15g Baby Marrow 2g Dried Oregano 12g Potato 3g Basil Leaves 10g Onion 3g Chopped Parsley 10g Fresh Tomatoes 6ml Olive Oil 4g Garlic Powder 1g Salt 20g Tomato Peeled 2g Cajun Seasoning 8g Green Bell Peppers 2g Paprika Sweet Powder Cooking Method: 1. Wash and boil the chickpeas and keep aside. 2. Slice the onion, bell pepper, marrow, tomato and potato and keep aside. Marinate with olive oil, salt paprika and cajun seasoning. Grill the vegetables on high flame for 5 minutes. Once they are grilled keep aside. 3. In a half 5 cm container, spread a layer of tomato sauce and sliced vegetables and chickpeas. Repeat the process twice. 4. On the upper layer, add tomato sauce and chopped parsley and basil, check the seasoning accordingly and bake in the oven at 180 degrees for 10 minutes. 5. Once ready, add shredded basil on top. 70 71 71 Healthy Green Soup Recipe yields 1 serving. 3g Garlic powder Ingredients: 80g Water 100g Broccoli 1g Salt 10ml Olive oil 1g Black Pepper Powder 50g Spinach 1g Red Pepper Flakes 50g Green Peas 10g Shallots

Cooking Method: 1. Preheat the oven to 425 degrees F. Spray a baking pan with non- stick cooking spray and set aside. 2. Toss broccoli with half of the olive oil, sprinkle with salt and pepper, and add to the baking sheet. Roast for 15 – 20 minutes, until broccoli has softened and browned. Rotate halfway through. 3. While the broccoli is roasting, heat the remaining of oil in a large sauce pan over medium heat. Add garlic and shallot and saute until fragrant, 2 – 3 minutes. Add the spinach, peas and liquid and bring to a boil, stirring constantly until spinach has thawed. Season with salt and pepper. Turn down to a simmer and cover. 4. When broccoli is done, add to the pot and keep covered for another 5 minutes. 5. Remove the soup from the heat and, in batches, blend on high until smooth. Return to the pot, season with additional salt and pepper to taste. 6. Serve immediately. Garnish with a drizzle of oil or chili flakes. 72 73 73 White Beans with Vegetables Soup Recipe yields 1 serving.

1g Dried Oregano Ingredients: 1g Salt 70g White Beans 5g Garlic Powder 50g Carrot 12g Black Pepper Powder 20g Chopped Spinach 100g Water 20g Chopped Celery 10g Chopped Parsley 10ml Olive oil 15g Large Onion 2g Thyme

Cooking Method: 1. In a large pot or saucepan, heat olive oil over medium high heat. Add onions and cook until onions are translucent, about 3-5 minutes. Add the garlic, carrots, celery, thyme, oregano, salt and pepper, and cook for an additional 2-3 minutes. 2. Add white beans, bring to a boil, reduce heat and simmer for 15 minutes to combine all of the flavors together. 3. Stir in the spinach and continue to simmer until the spinach wilts, about 2 minutes. 4. Remove from heat, sprinkle fresh parsley and serve immediately. 74 75 75 Black Bean & Corn Salad Recipe yields 2 servings.

Ingredients: 60g Black Beans 30g Corn kernels 5ml Lime juice 5ml Olive oil 3g Minced Garlic 2g Salt 3g Cayenne Pepper 20g Bell Peppers 20g Tinned Tomatoes 5g Spring Onion 5g Coriander Stems

Cooking Method: 1. Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed. 2. In a salad bowl, combine beans, corn, bell pepper, tomatoes, green onions, and cilantro. 3. Shake lime dressing and pour it over the salad. 4. Stir salad to coat vegetables and beans with dressing and serve.

76 77 77 Tex-Mex Chicken Salad Recipe yields 1 serving.

Ingredients: 50g Chicken Breast 20g Lettuce 20g Tinned Tomatoes 10g Green chili pepper 5g Jalapeno 5g Bell Peppers 15g Corn kernels 10g Black Olives 10g Cheddar Cheese 2g Black Pepper Powder 2g Garlic powder 10g Ranch Dressing

Cooking Method: 1. Mix lettuce, chicken, tomato, green bell pepper, jalapeno peppers, green chili peppers, corn, black olives, and Cheddar cheese in a large bowl; gently toss. 2. Whisk ranch dressing, reserved 3 tablespoons jalapeno juice, black pepper, and garlic powder together in a bowl 3. Drizzle over salad and toss to coat. 78 79 79 Quinoa Burger Recipe yields 1 serving.

Ingredients: 40g Quinoa 40g Black Beans 5g Tomato Paste 2g Paprika Sweet Powder 2g Onion powder 1g Garlic Powder 1g Dried Oregano 1g Salt 1g Black Pepper Powder

Cooking Method: 1. In a small pot, cook the quinoa with water and add salt to taste. Bring to a boil, cover and simmer for 14 minutes. Uncover and fluff with a fork. 2. In a large bowl, add the rinsed black beans and mash the bean fully with a fork or potato masher. Add the cooked quinoa to the black beans, then add the tomato paste, all the seasoning and the breadcrumbs. Form four patties. 3. Place the quinoa burgers in the Grill about 4 minutes per side. 4. Build a burger with your favorite buns and toppings.

80 81 81 Apple Thyme Chicken Recipe yields 1 serving.

Ingredients: 120g Chicken Breast 5ml Apple Juice 2ml Lemon Juice 3g Chopped Parsley 5g Sunflower Oil 2g Thyme 4g Honey 1g Salt 20g Apples 2g White Pepper Powder 4g Cornstarch

Cooking Method: 1. Make the chicken breast into butterfly, marinate with salt and white pepper and keep a side. 2. Slice the apple into half moons and keep aside. 3. To make the sauce in a pot add apple juice, honey, thyme add lemon juice and thicken with corn flour. 4. Grill the butterfly chicken evenly on both sides, grill the slice apple ,once the chicken is ready arrange in a pan and pour the sauce over and add the slice apple. 5. Garnish the chicken with chopped parsley. 82 83 83 Beef Steak with Mushroom Pepper Sauce Recipe yields 1 serving.

Ingredients: 100g Flank Steak 5ml Olive oil 30g Mushroom 5g Butter 5g Flour 30g Water 15g Low Fat Cream 1g Black Pepper Powder 1g Whole Black Pepper 1g Salt

Cooking Method: 1. Heat olive oil in a pan, cook mushroom and set aside. 2. In the same pan, melt the butter then add flour, stir well then add whipping cream, crushed black pepper, whole black pepper, and salt. Let it simmer until thicken. 3. Add the mushroom to the sauce, stir. Put-in the grilled sliced beef in a serving dish, add over the sauce and serve. 84 85 85 Mujadara Bulgur with Chickpeas Recipe yields 1 serving.

Ingredients: 40g Bulgur 4ml Olive Oil 25g Chickpeas 4g Chopped Parsley 40g Green Lentil 1g Salt 20g Large Onion 2g White Pepper Powder 2g Cumin Powder 30ml Water 2g Bay Leaves

Cooking Method: 1. Wash & soak the bulgur, lentil and chickpea, boil it separately and keep a side. 2. In a pan heat oil sauté the slice onions add bay leaf till its golden brown. 3. Add water as required then add the chickpea, lentils and Bulgur, cook until its soaked well then add cumin powder and continue cooking for another 10 minutes. 4. Check the seasoning accordingly and add chopped parsley. 5. Garnish with fried onions & parsley.

86 87 87 Mohallabiah

Recipe yields 1 serving.

Ingredients: 140ml Low Fat Milk 6g Cornstarch 5g Sugar 3g Essence Water Rose 3g Cardamom 3g Almonds Flakes

Cooking Method: 1. Start by adding milk, corn starch, and sugar in a pot and whisking everything together until the corn starch/rice flour is dissolved. 2. Whisk over medium heat continuously for about 10 minutes until the mixture has thickened to a pudding consistency. 3. Add a bit of cardamom and rose water per preference. 4. Pour it into serving cups (you can do one big dish as well), pop in the fridge to cool for at least a few hours, garnish with Almond Flakes when ready to serve and enjoy!

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Wellness is Ramadan

Ramadan is a month of introspection, devotion, and self-discipline. During this intense month of abstinence from food and drink from dawn to dusk, it is very important to keep your mind and body strong and healthy.

Although many people may complete their exercise routine during Ramadan, doing slow or moderate exercises are advised like brisk walk, slow jogging, yoga, cycling, cross training and light machine exercises at gym.

Yoga practice should avoid dynamic movements and include calming poses and breathing exercises which focus on the mind and soul. Gentle yoga postures that done especially before breaking the fast helps to re- energize the body, yoga is not only exercise but also purify the body, mind, and soul. Wellness in Breathing exercises are also important and are a Ramadan very beneficial aspect for those who are fasting. They increase the oxygen in the body’s cells and balance hormone production. The result is a stabilized, relaxed, fresh body, and more energy.

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SAFE RAMADAN - Covid 19 Prevention This year, Ramadan comes at a time when majority of people around the world are feeling the impact of COVID19 and COVID19 restrictions. In many jurisdictions, there are strict and mandatory instructions to avoid gatherings during the holy month of Ramadan.

However, the spirit of Ramadan remains extraordinary, this Ramadan could become a time to self-reflect and better appreciate our loved ones. You can use various video Apps to get in touch with family members and friends instead of visiting them.

Plan your iftar menus in advance, to avoid multiple shopping trips. Proper nutrition and hydration are vital during Ramadan. People should eat a variety of fresh and unprocessed foods every day and drink plenty of water to boost their immunity system.

During the COVID-19 pandemic, many people are Safe Ramadan banned from attending any gathering and their movement may be restricted. If restrictions are eased, practices to avoid always practice physical distancing and proper hand COVID-19 hygiene , even during any exercise activity.

In lieu of outdoor activities, indoor physical movement and online physical activity classes are encouraged. 92 93 93 Boosting Immunity Against COVID-19

As the coronavirus spreads across the country and the world, there is no food that can prevent you from contracting the virus. However, there is a lot of food that support your immunity and it includes the: 1. Probiotics in some dairy products boosts immunity by reducing or delaying the emergence of infectious diseases. 2. Vitamin C found in food such as kiwi and bell pepper boost the immune system. 3. Selenium found in whole grains and seafood (like oysters) 4. Amino acids found in nuts walnuts, almonds and grains (pumpkin seeds and sesame seeds) help generate nitric oxide that supports immune cells. 5. Zinc found in meat and seafood such as shrimp contributes to regulating cell division and enhancing immunity. 6. Vitamin E present in nuts and vegetable oils plays an important role as an antioxidant and may interact with some enzymes that support the immune system.

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