YOUR HEALTHY RAMADAN BOOKLET - ZAINANUTRITIONWELLNESS
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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 START WITH THESE TIPS DAYS BEFORE RAMADAN
Don’t skip your Suhoor
Limit Salt additions; e.g. table Salt, salty biscuits or crackers, fried food,
pickles, olives, salted nuts
T O MI N I MI S E D E HY D R A T I O N
Include source of complex carbs: Whole-wheat bread, Oats, Oat-bread etc.
T O S T A Y E NE R G E T I C D U R I NG F A S T I NG
Include good source of protein: such as labaneh, low-salt cheese e.g.
Areesh or cottage, eggs, yoghurt, hummus, milk.
P R O T E I N I S K E Y F O R F U L L NE 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 HR O U G O U T T HE D A Y
Orange Cake
SERVE WITH A CUP OF MILK OR YOGURT POT
INGREDIENTS
METHOD
-90g whole wheat flour -tsp baking powder
-Preheat oven at 180-200 c
-90g oat flour -1/2 tsp baking soda
- Mix all dry ingredients
-2 tbsp olive oil -1 tbsp vinegar
- Mix all wet ingredients
-3 eggs\ 3 chia eggs (1tbsp chia - 50 ml skimmed milk
- 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 NS T E A D O F HO NE Y
Chocolate Cake
WITH CUP OF MILK OR YOGURT POT
INGREDIENTS METHOD
90g almond flour -Preheat oven at 180- 200c
1tbsp vinegar
90g oat flour - Mix all dry ingredients
Handful of dark
3 eggs - Mix all wet ingredients
chocolate chips
3 tbsp stevia\honey - Gradually add the dry ingredient to the wet
1/2tsp baking soda
100 ml cows milk ingredients
1tsp baking powder
1tbsp cocoa powder - Place in oven until you insert toothpick and it
Handful of walnuts
45 ml sunflower oil comes out dry
20g peanut butter - Decorate with melted dark chocolate on top
Y O U C A N S WI T C H MI L K WI T H Y O G HU R T P O T
Pancakes
WHOLE-WHEAT
INGREDIENTS METHOD
130g whole-wheat flour -Preheat skillet with tsp of olive oil
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 cinnamon - 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 MI 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 walnut 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 NS T E A D O F HO NE YVeggie-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 garlic cloves - Add in veggies to cook
1 small pepper -Follow with beaten eggs on top
Cup of Parsley - Lower the heat and cover for perfect omelet
One red pepper
One onion
E A T T HI S O ME L E T T E WI T H Y O U R F A MI L YOvernight-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 RQuick 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 almondsTime for Iftar
Stay away from fried food and replace them with baked ones to minimize intake of saturated and trans fats 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 TO CO N SI D E R W H I L E CO OKI NG
Break your fast in this sequence
Date & cup of water
Your Healthy Soup
A break for 10 minutes
Your balanced dish
DA TE S A R E R IC H SO UR C E O F P O T A SSI U M,
M A GN ES IU M & A N T I OX I D AN TSCOMPLEX CARBS SALAD
Bulgur, freekeh, quinoa, Add your GREENS: check
brown rice, whole-wheat our salad recipes
pasta
PROTEIN STARTER
Fish, chicken, beans, Avoid fried food
legumes, or meatSoups Recipes
Tomato-Fennel Celery-lentil
INGREDIENTS INGREDIENTS
10 peeled & soaked tomatoes 1/2 cup lentils
2 tbsp tomato paste 6-7 celery stalks
3 fennel pieces 1 cup spinach
1 onion 3 medium carrots
4 garlic cloves 1 onion
1 tsp of red Chilli flake/ black pepper/ 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 cumin, pepper, salt
800 ml waterCauliflower Classic Freekeh INGREDIENTS INGREDIENTS 2 medium chopped cauliflower half cup rinsed freekeh 1 small chopped onions 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, vitamin 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 powderPumpkin 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 pepperSalads 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 feta 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 mustard, tsp honey (optional),
salt & pepper sprinkleBeetroot Feta Cold Freekeh
INGREDIENTS INGREDIENTS
3 boiled medium beetroot 1 cup of cold cooked freekeh
50g Areesh cheese 1 chopped red-bell pepper
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 & pepperRed 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 & MustardGreen 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
tahini 3 radish
1 tbsp olive oil 5 mushrooms
1 tsp of turmeric, sweet paprika, 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 thyme and 1\2 can of kidney beans
Dressing : tbsp olive oil, tbsp vinegar, tsp mustardEnjoy 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 WI T H Y O U R C O F F E ECoconut-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 HE R E C I P E MA K E S A R O U ND 2 0 B A L L SQatayef
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 WO P I E C E S WI T H Y O U R T E AOat-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 WD E R F O R E X T R A S WE E T N E S SQamar 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 WHI S K I N G T HE MI X T U R E WHI L E C O O K I NGMilk-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 pistachios & sprinkle cinnamon on top
D I A B E T I C S ; U S E S T E V I A I NS T E A D O F HO NE YDate 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 WHO L E WHE A T O R O A T F L O U R I NS T E A DCarrot 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 WA L N U T S F O R E X T R A C R U NC HGet 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 carbs2-2:30 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.” ZAINA BARGHOUTI
zainabarghouti@gmail.com +972 59-942-6664 Ramallah- Prico Building-Floor 2
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