Ramadan is the holy month of fasting. A light meal is eaten as sehri before dawn. After sehri and prayers, the period of fasting starts. Breaking the fast starts at sunset. Traditionally, prayers are offered before breaking the fast with dates. Dates are easy to digest, prepare the stomach for activity after inactivity the whole day and lowers hunger pangs immediately.
During Ramadan, it is best to start eating with light food. Traditionally, a soup is supposed to be light on the stomach and nourishing to the body. Try this French onion soup- easy to make and easy on the stomach and enough to serve 6 people.
French onion soup
Ingredients
- 2 tbsp. unsalted butter
- 1 tbsp. vegetable oil
- 5 large onions thinly sliced
- 3 cloves garlic, crushed
- 1/2 tsp. salt
- 2 tbsp. all-purpose flour (maida)
- 6 cups vegetable broth
- 1 tsp. mustard
- 1 tsp. vinegar
- 6 nos. ½ – inch slices sourdough bread, toasted
- 2/3 cup shredded cheddar cheese
Preparation
- Heat butter and oil in a big saucepan over medium heat.
- Add onions, garlic, and salt, and cook 5 minutes, stirring often. Reduce heat to simmer and cook, stirring occasionally, for about an hour, until onions are very tender and brown.
- Stir in flour and cook 3 to 4 minutes, stirring constantly.
- Blend in broth and mustard. Cover and simmer 15 minutes, stirring occasionally.
- Stir in the vinegar
To serve
- Preheat a grill oven.
- Ladle soup into six heatproof bowls.
- Top each with a slice of toast and grated cheese.
- Grill until cheese is bubbly and golden, about 1 to 2 minutes.
- Serve hot.
Salad
This year Ramadan has come during summer. Fresh vegetables are refreshing and cool for the body. A simple salad with soup is ideal.
Ingredients
- 1 beetroot, cooked and cut into ½ inch cubes.
- 1 cup seedless watermelon, cut into ½ inch cubes.
- ¼ cup feta cheese
- ¼ cup walnut pieces.
- ¼ cup watercress.
- 1 tbsp. olive oil.
- Salt to taste.
- Freshly ground pepper to taste.
Procedure
- Toss all ingredients into a large bowl
- Add cheese croutons
- Serve fresh
Starter
Have a starter before plunging into the main course. It is healthy and will reduce the large appetite for the main course.
Masala boiled eggs (Serves: 2 to 4)
- ¹⁄₂ tsp. black pepper
- ¹⁄₂ tsp. haldi (turmeric)
- 1 tsp. dhania powder
- 1 tsp. fresh lemon juice
- ³∕₄ tsp. salt
- 2 tbsp. vegetable oil
- ¹⁄₂ tsp. jeera seeds
- 5 tbsp. onion, finely chopped
- ½ inch piece fresh ginger, peeled and finely chopped
- 1 cup chopped
- ¹∕₄ tsp. sugar
- 3-4 tbsp. chopped fresh coriander leaves
- 4 hard-boiled eggs, peeled and cut into halves lengthwise
Method
- Heat a little oil in a pan
- Add the seasoning
- Add all ingredients except eggs
- Cook till done
- Spread the mixture on the boiled and halved eggs.
Serve as a starter
Main Course
A healthy and nourishing way to cook chicken is to grill it. Needs no added fats and is a perfect diabetic diet!
Ingredients
- 250 gm. of diced chicken
- 1 tsp. garlic powder or paste
- 1 tsp. jeera powder
- 1 tsp. dhania powder
- A few chilli flakes
- Salt to taste
- Pepper to taste
- Olive oil
Method
- Preheat grill to medium-high heat.
- In a small bowl, mix garlic powder, cumin, coriander, smoked paprika, sea salt, pepper, and olive oil. Mix until combined.
- Rub mixture over both sides of the chicken.
- Place chicken on grill and grill each side for 4-6 minutes depending on thickness.
This can be eaten by itself or with rumali roti or phulka. Ideal for people who want to follow a diabetic diet.
Dessert
Rice pudding with artificial sweetener
Ingredients
- ½ cup of rice washed and drained
- ½ liter milk
- ½ cup of sugar-free powder
- 2 cardamoms crushed
- 2 strands of saffron
- 5-7 almonds soaked, peeled and chopped
Method
- Boil milk in a thick bottomed pan
- While milk is hot add the saffron strands
- Add rice as soon as the milk starts boiling
- Keep stirring till rice is cooked
- Add sugar-free powder after rice is cooked
- Switch off flame after 4-5 minutes
- Add crushed cardamom and almond slivers
Rice pudding can be served hot or cold
Ramadan and Diabetes – Tips for diabetics fasting during Ramadan
- Eat sensibly during Sehari. Do not gorge on high sugar foods hoping that they will energize you till Iftar
- Avoid exercising during the day
- Avoid unnecessary physical activity while fasting
- After breaking the fast, do not eat a whole big meal at one go.
- Eat sensibly.
Happy Ramadan and stay healthy!
