Ramadan, the ninth month of the Islamic lunar calendar, is a significant period observed by Muslims worldwide. It is a time of fasting, prayer, reflection, and community. Fasting during Ramadan is one of the Five Pillars of Islam and is obligatory for adult Muslims, with exceptions for those who are ill, pregnant, nursing, menstruating, traveling, or elderly. The fast, known as Sawm, begins at dawn (Suhoor or Sehri) and ends at sunset (Iftar), with abstention from food, drink, smoking, and other physical needs during daylight hours. These practices aim to promote self-discipline, spirituality, empathy, and gratitude.
1: Moong Dal Bhel
Moong Dal Bhel is a nutritious and flavorful snack that can be prepared quickly and easily for Sehri or Iftar. It combines soaked moong dal (split green gram) with chopped onions, tomatoes, green chilies, grated coconut, lemon juice, and fresh coriander leaves. The dish is seasoned with chaat masala and salt to taste, and garnished with crunchy sev (fried Indian snack). This snack provides a good balance of carbohydrates, protein, fiber, vitamins, and minerals. Moong dal is rich in protein, fiber, and antioxidants, while vegetables like onions and tomatoes add vitamins, minerals, and antioxidants. Green chilies not only add heat but also contain vitamin C and other nutrients. Coconut adds a hint of sweetness and healthy fats, while lemon juice provides a tangy flavor and vitamin C. Coriander leaves contribute freshness and additional nutrients. Chaat masala enhances the flavor profile with its blend of spices, and sev adds a satisfying crunch. Overall, Moong Dal Bhel is a wholesome and satisfying snack that provides sustained energy and essential nutrients during fasting periods.
2: Fruit Chaat
Fruit Chaat is a refreshing and hydrating snack option for Sehri or Iftar, offering a burst of flavors and essential nutrients. This colorful dish features a variety of fresh fruits, such as cucumber, apple, orange, grape, papaya, kiwi, and strawberry, sliced into bite-sized pieces. These fruits are chosen for their vibrant colors, delicious flavors, and nutritional benefits. Cucumber adds a crisp texture and hydration, while apples provide natural sweetness and dietary fiber. Oranges contribute vitamin C and antioxidants, grapes offer a juicy burst of flavor, papaya adds a tropical twist along with digestive enzymes, kiwi provides vitamin C and potassium, and strawberries offer sweetness and vitamin C. The fruits are seasoned with chaat masala for a tangy and savory flavor, and lemon juice is added for acidity and freshness. Fruit Chaat is not only delicious but also provides essential vitamins, minerals, fiber, and hydration, making it an ideal snack choice during Ramadan. It helps replenish fluids lost during fasting and provides a natural source of energy to sustain throughout the day.
3: Sprouts Salad
Sprouts Salad is a nutritious and satisfying dish that can be enjoyed as a light meal or snack during Sehri or Iftar. It features a combination of sprouted moong beans, chickpeas, and other lentils, which are rich in protein, fiber, vitamins, and minerals. Sprouting enhances the nutritional value of legumes by increasing their nutrient content and making them more digestible. The sprouts are lightly steamed to retain their crunchiness and enhance their flavor. They are then mixed with diced tomatoes, onions, cucumbers, and chopped green chilies for added freshness and texture. These vegetables provide additional vitamins, minerals, and antioxidants, complementing the nutrient-rich sprouts. The salad is seasoned with lemon juice, salt, and chaat masala for a zesty and flavorful taste. Fresh coriander leaves are added as a garnish for added aroma and freshness. Sprouts Salad is not only delicious but also highly nutritious, providing a good balance of carbohydrates, protein, and fiber to keep you feeling satisfied and energized during fasting periods. It promotes digestive health, supports immune function, and helps regulate blood sugar levels, making it an excellent choice for a healthy Ramadan diet.
4: Chana Chaat
Chana Chaat is a spicy and tangy snack made from boiled chickpeas, onions, tomatoes, green chilies, tamarind chutney, mint chutney, chaat masala, and fresh coriander leaves. It is a popular street food in South Asia and is often enjoyed as a flavorful appetizer or snack during Ramadan. Chickpeas, also known as chana or garbanzo beans, are a good source of protein, fiber, vitamins, and minerals. They provide sustained energy and help keep you feeling full and satisfied during fasting periods. The chickpeas are boiled until tender and then mixed with finely chopped onions, tomatoes, and green chilies for added flavor and texture. Tamarind chutney adds sweetness and tanginess, while mint chutney adds freshness and a hint of spice. Chaat masala enhances the flavor profile with its blend of spices, including cumin, coriander, and black salt. The dish is garnished with fresh coriander leaves for added aroma and color. Chana Chaat is a delicious and nutritious snack option that provides essential nutrients and energy to support you through the day during Ramadan. It is rich in protein, fiber, vitamins, and antioxidants, making it a healthy and satisfying choice for Sehri or Iftar.
In conclusion, these four snacks - Moong Dal Bhel, Fruit Chaat, Sprouts Salad, and Chana Chaat - offer delicious and nutritious options for Sehri and Iftar during Ramadan. They are quick and easy to prepare, providing essential nutrients, energy, and hydration to support you through fasting periods. By incorporating these healthy snacks into your Ramadan diet, you can enjoy flavorful and satisfying meals while maintaining a balanced and nourishing lifestyle.
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