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Healthy Ramadan Menu for the Second Week (Recipe Collection)

Healthy Ramadan Menu for the Second Week (Recipe Collection)

This week, we are going to have a healthy menu focusing on Salads, vegetables and types of food that will keep you hydrated during the long days of fast.

The recipes are by Nour Zibdeh,  a functional dietitian and nutritionist,  living in Northern Virginia.

We’ll present a collection of Ramadan recipes every weekend throughout the holy month.

Don’t miss!

 

 

For Sahour: Omelet With Spinach, Mushrooms, and Cheese

Ingredients

• 2 teaspoons olive oil, divided

• ¼ cup Nabulsi white cheese cubes (or feta or your preferred shredded cheese)

• 1 cup spinach, chopped

• 1 cup sliced mushrooms

• 4 eggs

• Pepper to taste

Heat 1 teaspoon of the oil on medium heat. Olive oil will not go bad if used with low-medium heat for a quick sauté like making eggs.

Add the Nabulsi cheese cubes and sauté until golden. Add the mushroom and spinach and sauté for 1-2 minutes. Meanwhile, crack the eggs in a bowl and whisk. Season with a few shakes of pepper.

Add the second teaspoon of olive oil if the skillet looks dry. Pour in the eggs and let them start to set. Tip the pan in all directions to let the eggs cook evenly.

Flip the omelet, cook for another minute, and serve. If you can’t flip it, slide it into a plate, then return to the skillet with the top side down.

 

Vegetable Soup With Homemade Chicken Bone Broth

INGREDIENTS

• 1 tablespoon olive oil

• 1 small onion, chopped

• 4 garlic cloves, chopped

• 2 celery stalks, chopped

• 2 large carrots, chopped

• 1 large zucchini, chopped

• 1 cup kale or spinach, chopped

• 2 tomatoes on the vine, chopped

• ½ teaspoon sea salt

• ¼ teaspoon ground black pepper

• ½ teaspoon ground allspice

• ¼ teaspoon cinnamon

• ¼ teaspoon turmeric

• 4–6 cups chicken stock

• ½ cup parsley, chopped, for garnish

Heat the olive oil in a medium-sized pan on medium heat. Add the onion and sauté for 1 minute.

Add the garlic, celery, and carrots, and sauté for 1–2 more minutes. Add the zucchini, kale, and tomatoes. Season with sea salt, black pepper, allspice, cinnamon, and turmeric.

Add 4 cups of chicken stock or water and simmer on low heat for 20–30 minutes. Check often and add more water if needed. Garnish with parsley right before serving.

Middle Eastern Parsley Salad With Tahini Dressing

INGREDIENTS

• 3 tomatoes

• ½ cucumber

• 1 bell pepper

• 2 cups parsley

• ¼ cup tahini sauce

• 3 tablespoons lemon juice

• ½ teaspoon sea salt

• ¼ teaspoon black pepper

• 1 tablespoon water

Dice the tomatoes, cucumber, and bell pepper. Finely chop the parsley.

Combine in a bowl. To make the dressing, combine the tahini sauce, lemon juice, salt, pepper, and water in a small bowl or glass jar or cup. Mix well until smooth. Drizzle the dressing over the salad and toss.

Baked Chicken Fajita Casserole

INGREDIENTS

• 3 bell peppers (any color), cut into wide slices

• 1 onion, yellow or red, cut into wide slices

• 3 large tomatoes, cut into wedges

• 4 garlic cloves, coarsely chopped

• 1 small can green chiles

• 1½ pounds chicken breasts or tenders, cut into strips

• 1 teaspoon chili powder

• 2 teaspoons cumin

• 2 teaspoons coriander

• ½ teaspoon sea salt

• ½ teaspoon ground black pepper

• 1 tablespoon oregano, dried

• 1 tablespoon basil, dried

• 2 tablespoons extra virgin olive oil

• Freshly squeezed lemon or lime juice (optional)

• Fresh cilantro (optional)

Preheat the oven to 400°F. Place peppers, onion, tomatoes, garlic, green chiles, and chicken strips in a baking dish. In a small bowl, combine the chili powder, cumin, coriander, salt, pepper, oregano, and basil. Rub the chicken and vegetables with the spice mix. Drizzle with the olive oil. Bake in the oven for 30 minutes, until the chicken is fully cooked.

To serve, top with fresh cilantro and lemon or lime juice. Serve with guacamole, fresh salsa, and beans.

 

Khushaf

INGREDIENTS

1 cup dried apricots

1 cup dried fruit (choose from prunes, raisins, prunes, figs, or dates)

½ cup nuts, like slivered almonds, walnuts, hazelnuts, shelled pistachios, or pine nuts

2 tablespoon orange blossom water

1 cup water

Chop apricots into quarters. Chop all dried fruit into a similar size. Place in a medium-sized bowl. Roughly chop the nuts and add to the fruit. Add the water and orange blossom water. Combine well. Store in the fridge for 2–4 hours before serving.

Source: www.buzzfeed.com


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