Five easy-to-prepare iftar recipes for this Ramadan

Ramadan is a time for hearts to heal and souls to find peace. For Bengali Muslims, it's a month woven with deep tradition, where dawn's Sehri and sunset's Iftar mark a faith journey.

After a long day of fasting, our bodies yearn for nourishment. That's why we must eat something wholesome and nourishing to restore balance to our bodies.

This Ramadan, let's nourish ourselves with kindness, choosing simple, wholesome foods that bring us energy and support our prayers.

Here are some nutritious and easy-to-make Iftar meals that will keep you light, energized, and refreshed throughout the evening, helping you stay ready for your prayers and the sacred moments of Ramadan.

Flattened rice with sweet curd 

Start by softening the flattened rice (poha) in cold water. Once softened, drain any excess water. Next, place the softened pour in a bowl and mix it with sweet curd (yoghurt).

You can add sugar and a pinch of salt to taste. If you like, sprinkle a little cardamom powder for extra flavour. Finally, garnish with chopped fruits or nuts, if desired, for added texture and sweetness. This dish is light, refreshing, and perfect for breaking your fast. It provides a soothing combination of poha and curd and the benefits of probiotics and protein.

Fruit salad with a boost of chia seeds 

To prepare the fruit salad, wash and peel the fruits as needed. Chop the apple, banana, strawberries, kiwi, and watermelon into bite-sized pieces. Cut the avocado into cubes and remove the seeds from the pomegranate. In a large mixing bowl, combine all the chopped fruits, including the apple, pomegranate seeds, banana, strawberries, avocado, pineapple, watermelon, kiwi, and orange segments.

Next, sprinkle the chia seeds over the fruit salad. Mix them immediately or let them sit for a few minutes to hydrate and expand. If you like, drizzle honey or maple syrup over the salad for added sweetness, and sprinkle a little cinnamon for extra flavour.

Gently toss everything together, being careful not to mash the fruits. This vibrant, refreshing fruit salad is full of vitamins, fibre, and natural sweetness. Chia seeds provide an extra boost of fibre and omega-3 fatty acids. It's a perfect, energizing dish for your Iftar.

Healthy vegetable or chicken soup 

To make the soup, heat olive oil in a pot. Add the chopped onion and minced garlic, cooking until they soften. Next, stir in the diced carrots, zucchini, peas, and the optional chicken.

Cook everything together for about 5-6 minutes. Then, pour in the broth and season with salt, pepper, and herbs like thyme and oregano. Bring the mixture to a boil, then reduce the heat and let it simmer for 20-25 minutes. Afterwards, add the spinach and cook for an additional 5 minutes. Taste the soup and adjust the seasoning if needed. Finally, garnish with fresh parsley, and serve the soup hot.

Nutrient-packed Ramadan power bowl 

To prepare for the Ramadan Power Bowl, place a bowl of oats as the base. Add chia seeds for a boost of fibre. Then, pour the sweet curd (yoghurt) and milk according to the desired consistency.

Next, top the bowl with almonds, cashews, hazelnuts, pistachios, chopped dates, bananas, and pomegranates. Gently stir everything together to combine the ingredients.

Enjoy immediately for a quick and nutritious meal. This power bowl is packed with healthy fats, proteins, and natural sugars. The dates offer quick energy, and the fruits provide antioxidants, helping you stay full and energized after a day of fasting. It's the perfect meal to enjoy in Iftar.

Egg varieties 

To make the different egg varieties, boil eggs for 7-10 minutes, peel them, and season with salt and pepper for boiled eggs.

For scrambled eggs, crack the eggs into a bowl, beat them, and cook in a pan with olive oil or butter until soft and fluffy. Add salt, pepper, and any vegetables you'd like.

To prepare an omelette, beat the eggs and pour them into a hot pan with some oil. Cook until the eggs are set, then add vegetables, cheese, or herbs. Fold the omelette once it's cooked through.

Crack the eggs into simmering water with a splash of vinegar for poached eggs. Let them cook for 3-4 minutes until the whites are set, but the yolk remains runny. Season with salt and pepper.

These egg dishes are quick, versatile, and protein-packed, perfect for a healthy and filling Iftar. Whether you prefer them boiled, scrambled, poached, or in an omelette, eggs are a great way to nourish the body after a long day of fasting.

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