A Wholesome Ramadan Dinner and 7 day Meal Plan

Complete abstinence from food and water during the entire daylight hours in Ramadan helps the body detoxify of illnesses.But one ought to be careful with food choices made during the early dawn(Suhur) and after sunset(Iftar) meals,especially during the long days in summer.Overeating during Suhur is just as bad to the body as overwhelming the empty stomach with empty calories foods(high fat ,excess sugar)during Iftar.The high fat samosas and pakodas have to avoided at the best;dates,fruits and water are enough to break fast[which is also the Sunnah of the Prophet(pbuh)] followed by a wholesome dinner after the Maghrib prayers.I have to admit the deep fried delicacies were once my indulgence, which most certainly gave me the tummy troubles later,but I have been avoiding them in past two years for much more comforting wholesome foods.

Simple and nutritious Iftar dinner platter like this(and few more in the meal plan below),with whole grains,vegetables,meats,nuts and fruits, should give the idea of eating right during Ramadan.I'm sending the platter over to Ramadan special events : Umm Mymoonah's Iftar Moments ,Mona's Hyderabadi Ramadan food festival and Lubna's Joy from Fasting to Feasting III.

Vibrant Veggie Brown Rice Pulov\Pilaf
Easy to cook this colorful whole grain pulov covers the carbs and fiber in the meal.


Recipe
Serves 4
3 cups Brown Rice
1 medium onion,finely sliced
1 cup carrots,diced
1/2 cup peas
1 cup Edamame(baby soybeans)
1/2 cup red bell peppers,seeded and finely chopped
1/4 teaspoon turmeric
2 cloves garlic,minced
1/2 inch ginger root,minced
1 teaspoon cumin seeds
1 tablespoon Extra Virgin Olive Oil
2 tablespoon mint and cilantro, chopped.

Method
Wash the rice and soak it for 15-20 minutes.Meanwhile heat the oil in a skillet on medium high heat. Add chopped onions and cumin seeds.Saute for 4-5 minutes until lightly colored , add ginger and garlic. saute for a minute with turmeric and other spices.Drain the water from rice and add in to the skillet and cook until rice turns pearly white. Now add 4 cups of water, chopped mint ,cilantro and vegetables. Cover and cook until all rice is cooked through about 30 minutes.Serve with almond ,tomato or Mint sesame chutney

Baked Chicken with Tandoori Masala and red pepper sauce

The spicy chicken bake provides the essential protein.Reduce the spices in case of heart burn troubles.
Recipe
serves 4
Ingredients
2 pounds skinless Free range chicken,cut in medium pieces
2 teaspoon tandoori masala(this was store bought,I prefer Sanjeev kapoor's or Shaan's brand of masala mix)
1 teaspoon salt

for the sauce
1 red bell pepper(can also use green),seeded and chopped
1/2 teaspoon each of cumin and coriander powder
1/2 teaspoon hot chili powder
1/2 cup fresh herbs,cilantro or mint or parsley
1/2 teaspoon salt
Method
Marinate the chicken in the tandoori masala and salt for an hour or more.
Prepare the sauce,blend all the ingredients under sauce in a food processor or blender.
Preheat oven to 325F.Transfer the chicken in an baking dish.Bake for about 35 minutes. Get the dish out of the oven and pour the sauce all over the chicken.Cook for another 25-30 minutes until tender and cooked through.Serve warm with the Veggie Brown Rice Pulov\Pilaf.


Mango Pineapple Almond Lassi(Smoothie)

A dessert and thirst quencher in one,the tropical almond lassi is loaded with much needed nutrients from fruits and nuts.
Recipe
Serves 4
Ingredients
2 very ripe mangoes,peeled and diced
1 cup pineapple chunks
1/2 cup raw almonds
1/2 cup fat free yogurt

Method
Blender together all of the ingredients in a heavy duty blender(like Vitamix) until smooth,chill in fridge until time to serve.Garnish with more raw almonds(chopped or whole)



A Sample 7 day Ramadan Meal Plan
The following meal plan was put together keeping in mind the Ramadan Meal plan guidelines,well balanced meals prepared using whole grains,fruits,vegetable.meat,beans and nuts;avoiding excess sugar and fats.Remember to drink lots of water during the non-fasting hours.And keep the snacking between maghrib and taraweeh limited to whole fruits,dried fruits and nuts.

Day1
Suhur(Pre-dawn meal) :Whole grain Bagels(store bought or home made) with Chicken Shorba,reduced fat milk,apple
Iftar(meal after breaking fast):Dates,Methi Buns with Minty Barley soup,Salad Olviye(potato olive salad) , Fruit Chaat
Snacks:Whole nuts(Almonds,walnuts,pecans)

Day2
Suhur(Pre-dawn meal) :Pancakes with whole fruits,reduced fat milk
Iftar(meal after breaking fast):Dates,Salmon with Brown rice and kale,Sprouts and Snap peas Salad
Snacks:Whole fruits

Day3
Suhur(Pre-dawn meal) :Flax Berry Smoothie,Parathas with Lamb Shorba
Iftar(meal after breaking fast):Dates,Matazeez(Saudi Vegetable pasta)with Fish,Almond Tropical Lassi
Snacks:Trail mix(dried fruit and nut mix)


Day4
Suhur(Pre-dawn meal) :Green lentil pancakes with nut chutney,Nature's best drink
Iftar(meal after breaking fast):Dates,Koshary(pasta rice lentils in tomato sauce),Sprouts Olive Salad,Water melon ginger ale or water melon spritzer
Snacks:Whole fruits

Day5
Suhur(Pre-dawn meal) :Green Parathas with tomato chutney,scrambled eggs,Almond Cocoa
Iftar(meal after breaking fast):Dates,Haleem(Meat Wheat Porridge),Moroccan Veggie Couscous,Orange Ginger Drink
Snacks:Dried fruits(raisins,figs)

Day6
Suhur(Pre-dawn meal) :Shakshouka(Eggs in tomato pepper sauce),Banana,reduced fat milk
Iftar(meal after breaking fast):Dates,Harissa Chicken with Freekah,Orange Carrot Salad
Snacks:whole fruit

Day7
Suhur(Pre-dawn meal) :Ragi or Buck wheat Porridge or beet oatmeal with whole and dried fruits
Iftar(meal after breaking fast):Dates,Sesame Chicken with sauteed Cabbage Salad,Fruit N Nut Quinoa,Low fat Falooda
Snacks:Dried fruit and nuts

The Joy of Ramadan continues....Yakhni Pulao

13 days in to the fasting season, the Joy continues.It is the season that strengthens the faith,teaches patience,correct the negatives in character,care more for the less fortunate ,be thankful for the bounties and respect food.After long days thirst even a sip of water tastes sweetest.
Me and Lubna are grateful to all the bloggers who have joined in the Joy of Fasting to Feasting (Season II) ,shared their perspectives and special food this Ramadan.


**
Aysha at Life today prepared Haleem,the most nutritious one pot meal.She uses barley and lentils besides the whole wheat to add to the heartiness of the meal.She also suggests substitute for meat - chickpeas and black eyed peas for vegetarian version of haleem.

**Muneeba at Edible Symphony presented us delectable Ramadan Nibbles- Hummus and Figs with Greek yogurt
In Muneeba's words...
I think it's great how many people in the West now know about fasting in the month of Ramadan. For me personally, Ramadan is a time to be more conscious/aware of our relationship with God and with the people around us. To put in that extra effort towards becoming a better person, and being truly appreciative for everything positive in our life. Showing love, generosity and charity to those in need plays a major role. It's a time to set bitterness, jealousy and hatred aside for good, and start afresh. Sort of like rebooting your internal spiritual computer once a year! And yes, the fasting from sunrise to sunset is supposed to help with that. I say "supposed" because I can see how it can work a bit like meditation - you shut out the material world and focus inwards. Honestly though, that's easier said than done. Especially if you're a working individual in this part of the world. Here, a job is a job, and there's no excuse for you not performing a 100% at work. But I suppose that's the test. If it was easy, there wouldn't be much of a point to the whole thing!

The part that many people end up focusing on, however, is the food. It's like when something you took for granted is taken away from you, it's all you can think about! I confess to being guilty of that many a time. But a big part of what makes Ramadan fun is getting together with family and friends every weekend, and cooking the highly-anticipated Iftar (sunset) meal together.



**Shabs at Shabs Cuisine delighted us with Chatti Pathal,a rich layered pancakes with sweet egg filling and savory Spring Rolls with meal masala.

**Shifa at Sugar N Spice shared with us ,most adored Samosas with spicy meat filling.And a Sweet and spicy french toast for early morning breakfast(suhoor).


**Rahin at Lazzat prepared a quick and easy decadent Chocolate Fudge


**Shaista at MixCalculations served simple and tasty ,fried black chickpeas and Samosas filled with spicy meat mixture.


**Zainab and Meedo at Arabic Bites prepared very appetizing Mahshy Warqenab,grape leaves stuffed with Egyptian Rice,herbs and Arabic gulf spice mix, and creamyRoz bil Halib(Rice pudding) flavored with rose water and vanilla.

**Mona at Zaiqa served the crispy Ande ki Bhajiye(Egg fritters) for Iftar.

**Me at HealthNut made theYakhni Pulao

For our Iftar its usually fruits and dates with water for Iftar ,with dahi vada ,Mint Lentil Soup or semolina soup .The dinner has to be as nutritious as possible.The Yakhni Pulao ,lamb rice with yogurt and spices,served along with Vegetable stir fry and Cucumber raita(yogurt sauce) is one of my preferred meal for Iftar dinner.
The following method is simple one pot method.Although you can cook the meat separately in the pressure cooker and later cook the rice in skillet,which ever works best.
Recipe
Ingredients
Ingredients:
2 lbs Lamb,fat trimmed and cut in medium pieces
4 cups Long grain Basmati Rice
1 large onion,thinly sliced
1/2 teaspoon turmeric
1 teaspoon chili powder
1 teaspoon ginger and garlic paste,use fresh ground if possible
1 teaspoon garam masala(ground spices -cumin,coriander,cinnamom,cardamom and cloves)
1 cup low fat Yogurt
1 pinch saffron,dissolved in a tablespoon of warm milk
Chopped herbs and roasted nuts for Garnish.
2 tablespoon Olive oil or vegetable oil
1 1/2 teaspoon salt
Method
Mix the cleaned lamb with the all the yogurt,salt and spices and allow to marinate for an hour.

Meanwhile fry the onion in oil.Use a thick bottom skillet or a pressure cooker,heat oil and saute onions on medium heat until lightly brown and crisp.Transfer the fried onions on to a kitchen towel.Mix half in the lamb and reserve rest for garnish.

Wash the rice and allow to soak for 15 minutes.

Cook the marinated lamb with onions in pressure cooker for 15-20 minutes or 45-50 minutes in the skillet until cooked through.Uncover and add 2 cups of water in the lamb mixture and bring to a boil.Drain all the water form rice and add to the simmering lamb mixture,cover and cook for about 5-10 minutes in pressure cooker or 20-25 minutes in the skillet until rice is tender.Let sit for 15 minutes before serving.Garnish with fresh herbs or nuts and the reserved fried onions.The meal is incomplete without vegetables ,serve any simple vegetable stir fry on side with some cooling cucumber raita(yogurt).





Lubna had to take an unexpected blogging break due to a family emergency.If you plan to make a post about Ramadan and share the special food with us,mail me the link to the post at YasmeenHealthnut@gmail.com and a copy to Kitchen.Flavours@gmail.com..

Catch the latest updates at the this page.

Ramadan Kareem!:Joy from Fasting to Feasting(Season II)

RAMADAN KAREEM to all the viewers fasting this blessed month of Ramadan.
Celebrate the spirit of Ramadan ,join me and my good friend Lubna at Kitchen Flavours for Season II of Joy from Fasting to Feasting.Share your experiences ,hopes ,aspirations and perspectives this Ramadan besides the good food prepared for the Suhoor and Iftar meals.Find more details here at Lubna's announcement.



Thanks Lubna for your efforts.Take a peek in to the previous Ramadan entries .

Lovely Ladies who have joining in the Season II are :

Aysha - Life Today

Faiza - Faiza Ali's Kitchen

Fitri - Rumah Manis

Lubna - Yummy Food

MamaFami - Mamafami's Spice and Splendour

Mona - Zaiqa

Muneeba - An Edible Symphony

Noor - Ya Salam Cooking

Retno - Kedai Hamburg

Shab - Shab's Cuisine

Shaista - MixCalculations

Shifa - Sugar And Spice

Umbelbanat - أم البنات

Health Nut

Zainab and Meedo - Arabic Bites

Ramadan Special :Suhoor and Iftar meal.

The most awaited holy fasting month of Ramadan starts in about 2 weeks.To survive the long fasting hours in summer ,when there is absolutely no room for junk food,its essential to feed the body with a balanced meal for the 2 important meals of the day.The fasting etiquette and diet plan should be helpful in planning your meals for Ramadan.

Suhoor(Pre-dawn) meal
Simple and wholesome early morning meal with Lamb Shorba ,Parathas\Roti, Okra and fruits.To get this meal to the table for Suhoor, requires prep work the night before,I make the shorba and Okra curry the night before and keep the dough of parathas ready to roll and roast for the morning.Those prone to UTI(Urinary Tract Infection) should avoid any caffeinated drink like tea or coffee,a glass of milk is my choice of drink.A banana or apple or some toasted nuts should make the meal complete.

Recipe :Lamb Shorba.
Serves 2-3
Ingredients
1 lb lamb or goat with bones,fat trimmed
1/2 cup fresh herbs cilantro and mint, chopped
2 medium onion chopped
1/2 teaspoon turmeric
1 teaspoon hot chili powder
1 teaspoon ginger and garlic paste(use fresh minced for best flavor)
1/2 teaspoon cumin seeds
1 teaspoon garam masala powder(ground cumin,coriander,cloves and cinnamon mix)
2 tablespoon fresh herbs like mint or cilantro,finely chopped
2 green chillies,chopped(optional)
1 teaspoon sea salt
2 teaspoon Extra Virgin Olive Oil or vegetable oil

Method
Heat a skillet or a pressure cooker on medium high flame. Add oil ,chopped onions and cumin seeds. Saute until lightly brown ,for about 8-10 minutes and add the garlic and ginger paste, Now add the lamb ,turmeric ,garam masala ,herbs,chillies,salt and chili powder.Saute for a minute on high flame,then add 2 cups of water. Cover and simmer for 2 hours on medium-low flame or in a pressure cooker for 30-35 minutes,until lamb is tender and falls off the bones,serve warm with Parathas\roti.


Iftar(post-dusk)meal

At the end of the day when body is running low in sugar and energy,the ideal nourishing food is Dates.Was also the Sunnah(tradition) of the Prophet Muhammad(pbuh) to eat dates and water for Iftar.


Whole fruits can also be good for breaking the fast.


For dinner - Lentils and Broken Wheat Soup ,Whole grain rolls,fruits and cooling falooda.

Recipe :Lentils Broken Wheat Soup
Serves 2
Ingredients
1/2 cup Brown Lentils
1 cup broken wheat(Dalia)
1/2 teaspoon Turmeric
3/4 teaspoon chili powder
1/2 teaspoon garam masala powder(ground cumin,coriander,cloves and cinnamon mix)
1/2 teaspoon cumin seeds(Zeera)
1 small onion,finely chopped
1 medium tomato,finely chopped
1 teaspoon ginger garlic paste,or freshly minced ginger and garlic
1 Tablespoon Extra Virgin Olive Oil
1 tablespoon lemon juice,freshly squeezed
2 tablespoon fresh herbs cilantro or mint,chopped
1/2 teaspoon salt

Method
Wash and Soak lentils and broken wheat for 15-20 minutes.
Heat oil in a pressure cooker or skillet with lid,add the onions,cumin seeds and whole spices.Mix in the ginger and garlic when onions turn lightly brown,add the chopped tomatoes,rest of the spices ,saute for a minute.
Drain all the water from the soaking lentils and broken wheat,add to the cooking mixture,saute for 2-3 minutes,before adding 3 cups of water and season with salt.Cover and cook until lentils are tender ,about 10-12 minutes on medium high heat in a pressure cooker or 30-40 minutes in a skillet.Uncover and stir and simmer for another minute ,add chopped herbs and serve warm with whole grain dinner rolls.



Meat Variation:
Add some minced meat(beef or lamb) if desired.

Some Ramadan Favorite posted previously:
Almond Stuffed Dates
Haleem(Spicy Meat Wheat Porridge)
Harees(spicy Chicken Broken wheat Porridge)
Dahi Vade\Bade(Lentils Balls in Yogurt
Okra Fritters

Join in Mona's Hyderabadi Ramadan Food Festival for more Ramadan Favorites.


Kreativ Blogger Award
My heartfelt thanks to Parita,Ann,Shri,Ammu,Smitha,Humaira and Aquadaze for passing me the Kreativ Blogger Award.I've already done the 7 meme.I'm passing this to all the creative bloggers(too many to list)

Good-bye Cleveland! Hello Columbus!
Next week is our big move to Columbus(Ohio).A new city and new hopes .I'll be away from blogsphere just for a week(or two).Hope you all don't miss me much.Wish to be back as soon I get settled in the new place :D

Harees,the Spicy Chicken Porridge.

A warm bowl of spicy Harees is gratifying to a hungry soul.Its nostalgic as a fulfilling Iftar meal in Ramadan .Its getting chilly here in Cleveland , spicy meals like harees are positively relishing on a gloomy cold day.
Harees, also called Haleem in some regions in South India,my Hyderabadi Haleem is made with whole wheat and lamb. Haleem or Harees are protein pack meals ,a favorite low-carb recipe.
The spicy Harees is off to Srilekha's Chicken Event

Ingredients
1 pound boneless chicken,most of the fat trimmed and preferably Halal\Kosher or Organic free range chicken.
1 medium Onion,thinly sliced
1 cup Whole grain broken wheat\bulgur wheat\daliya
3/4 teaspoon ginger garlic paste or 1/2 teaspoon each of freshly grated garlic and ginger
3/4 teaspoon turmeric
1 teaspoon chilly powder
1 teaspoon garam masala(Ground cumin,coriander,cardamom ,cloves and cinnamon)
1 teaspoon sea salt\kosher salt
1/2 cup chopped cilantro and mint
1/2 a lime, freshly squeeeezed.
2 tablespoon Olive oil

Method
Soak the broken wheat for about 15 minutes in cold water
Heat Olive oil in a big skillet and add the thinly sliced onions. saute until lightly brown ,remove half of the fried onions and reserve for garnish. Add the chicken and spices. Saute until chicken changes color and spices aroma is toasty. Add the soaked wheat and chopped cilantro\mint(reserve few for garnish),2 cups of water,season with salt and cover .Cook on slow heat for about an hour(about 25 minutes in a pressure cooker) while stirring occasionally.
When cooked,uncover and let cool for 10 minutes before coarsely grinding using a immersion blender or any processor,stir in the fresh lime juice. Serve warm,garnish with toasted nuts,chopped greens and fried onions.

More Awards!
Priya has admired me as a hard working blogger, I'm elated! .Thanks Priya:).

I'd love to pass this to a much more hardworking blogger Sangeeth:)

Zee from Zeelicious blog has honored me with the "Best food blog",I'm awed. Thanks Zee:)


Ivy of has passed me the good job award,thanks so much Ivy:)


I'd love to pass the Good job award to Viki Xavier of Viki's Kitchen , Sara G of Life's Little Something blog, Adlak's tiny World,mamafami and Vidhas of Appetizing Recipes

Saffron Dry Fruit Sevia(Vermicelli)

Saffron(derived from arabic word Zafaran), is the most expensive yet affordable spice, very little is sufficient to impart a golden aromatic flavor to any food. This rare spice grows widely in Mediterranean ,Iran and Kashmir in north India.Saffron is known not just for its unique flavor but also for its medicinal value.

Cultivating saffron is the most labor intensive work. The delicate purple saffron flower blooms for just 1 or 2 weeks in late autumn.The red stigma is delicately plucked , about 150 flowers yield just 1 gram of saffron.I bought my box of Spanish saffron for the exorbitant price of gold ,$7 for 2 grams(.07 ounce).Gifting a box of this exotic spice is a novel idea.


Lavish Saffron enhances Flavorful rice or curries or desserts with a hint of royalty and exotic flavor. A plain vermicelli gets an ambrosial make over with just a pinch of Saffron, sure to cheer up your guests.Reserve this high sugar dessert just for parties or festive occasions.I'm sending it to EC's WYF: Party foods event.

Ingredients
2 cups Thin Vermicelli,break in to smaller pieces(Available in Asian or Middle Eastern Stores)
3/4 cup Sugar
2 whole cardamoms
1/2 cup of any of your choicest dry fruits like Almonds,Cashews,dry dates,Pistachios and Raisins
3 tablespoon Ghee(Clarified Butter)
Big Pinch of saffron

Method
Blanch and roast the dry fruits
In pot of boiling water ,drop the dry fruits and simmer for about 10 minutes. Drain and peel the almonds and pistachios,remove the seeds from the dry dates. Slice the almonds,pistachios ,dry dates and halve the cashews.
Heat 2 table spoon of ghee in a kadai(deep pan) and saute each of the dry fruits separately in batches until nice and brown. And set aside for garnish.
Roast the Vermicelli
In large pan add a tablespoon of ghee and roast vermicelli until nice and brown,set aside.
Make the Syrup
In a medium saucepan prepare syrup by heating a cup of water,sugar ,cardamoms and saffron. Simmer until water is of thick syrup consistency.
Cook the Vermicelli
Add the roasted vermicelli in to syrup and cover . let cook on low heat until vermicelli is tender.Occasionally stir and add few drops of water if needed . When tender ,mix in the dry fruits and serve warm.

SheerKhorma, an Eid Delicacy.

The end of Ramadan is celebrated with the Eid-ul-Fitr,which means Feast of
the Fast-Breaking. Eid is a happy,relaxed time after a solemn month. But we don't forget all we thought and lessons we learned during Ramadan. We remember what is important to us : God,friends,family, and the needy. We say to all we meet,Eid Mubarak. Happy Eid! and blessing to all!
Sheerkhorma is a rich dessert prepared on Eid,made with roasted thin vermicelli in milk garnished with loads of dry fruits.I'm not worried about calories in this dessert, which I make just once a year.
See Recipe

Ingredients
1/2 a gallon of milk
1 1/2 cup Thin Vermicelli,broken to smaller pieces(Available in Asian and Middle Eastern Stores)
3/4 cup Sweetened Condensed Milk or 1 cup Sugar(Add more if needed)
2 whole cardamoms
1/4 cup each of Almonds,Cashews,dry dates,Pistachios and Raisins
1/3 cup Ghee(Clarified Butter)

Method
Blanch and fry the dry fruits
In pot of boiling water ,drop the dry fruits and simmer for about 10 minutes. Drain and peel the almonds and pistachios,remove the seeds from the dry dates. Slice the almonds,pistachios ,dry dates and halve the cashews.
Heat ghee in a kadai(deep pan) and fry all each of the dry fruits separately in batches until nice and brown. And set aside for garnish.
Roast the Vermicelli
In large pan add a tablespoon of ghee and roast vermicelli until nice and brown,set aside.
Boil Milk
Boil milk with cardamoms in a large pot on medium heat to prevent scalding. Mix in the condensed milk or sugar ,let simmer for few minutes while stirring occasionally. After about 5 minutes stir in the roasted vermicelli and cook for another 5 minutes before turning off the heat. Garnish with dry fruits and serve warm.

Special thanks to Lubna from Kitchen Flavours for the idea of Global Online Celebration of Ramadan and all the lovely ladies from the following blogs ,who shared their Ramadan favorite recipes and thoughts about Ramadan.
Kitchen Flavours, Zaiqa , Cheers to Easy cooking! , Arabic Bites ,Mammu's Kitchen,Ya Salaam cooking,Indian Spices,Food is Love,KedaiHamburg,TriedAndTrueEats,AappleMint,Mama fami,Organica,Homemades,Baking Haven,NYDelights,Ummel Banat,Rumah Manis,Giddy Gastronome,Happy Muslim Mama,Smell and Taste are my Memory,Yummy!,Salt and Turmeric




And thanks to all the nice viewers who left appreciative comments.


Here is a big Eid Hug for all:)

Broccoli Soup

Say Aaaah for the delicious Broccoli soup straight from Sia's Blog Monsoon Spice ,featuring this month for Zu's Tried and tasted event. Broccoli needs no introduction, its one the best vegetables. I've used broccoli in just about ever way possible in Muffins,Breads,Curries ,soups and with meat. Sia's broccoli soup was very simple ,healthy and quick to make , just the kind of recipe i need for Iftar(break of fast after sunset).
Ingredients
11/2 cup finely chopped Broccoli
1 tablespoon finely chopped onion
1 tablespoon Whole wheat flour
1 tablespoon all-purpose flour
1 clove garlic
1 tablespoon Olive oil
1/4 teaspoon of chilly powder
1 cup reduced fat milk.
1 cup water
Salt for seasoning
Any Crunchy topping like Boondi or croutons.

Method
In a non-stick pan toast the flour on medium low heat until it get lightly aromatic about 15 minutes. Set aside in a bowl.
Heat oil in a saucepan and add the chopped onions. Saute until it turns translucent, then add the chopped garlic. Stir and saute for another minute until garlic get nice and fragrant. Add the spices and toasted flour, stir . Add broccoli and saute for a minute before adding a cup of water. Now cover and cook until broccoli is tender, then turn the heat low and stir in the milk. Let cook on low heat for 2 minutes before serving it warm with crunchy topping.


Learn about Broccoli among Nature's Best foods.

Cheese Apple Souffle with Caramalized Peach Sauce

Are you craving for a cheesy dessert? Of course with a fat free cheese. I found an easy ,mix and bake dessert in the blog Nami-Nami . I usually make souffle with just eggs ,milk and cream, fruits in a souffle was a neat idea. I prepared some caramelized peach sauce to add more fruity flavor to the dessert. I made no changes to the original recipe, just made it in a smaller portion. This dessert was Ramadan diet friendly ,meaning prepared in a lesser time with healthier ingredients.

Ingredients
1 cup fat free ricotta cheese
2 large Organic eggs
2 tablespoon semolina farina(Sooji Rava)
1 cup Plain yogurt or Sour Cream
1/3 cup sugar
1 Large Apple, peeled, cored and thinly sliced
1 tablespoon Butter for topping
Sliced Almond and Pistachios for Garnish

Method
Preheat Oven to 350F.
Combine cheese and eggs in a large mixing bowl. Stir well until combined. Mix in the semolina, yogurt or sour cream and sugar.
Wash,peel,decore and thinly slice the Apples and fold it in the cheese mixture.Transfer the mixture in to greased(with butter) baking dish, I used a corning ware dish about 7x7 inches in dimensions.
Sprinkle some sliced almonds all over the mixture and dot with butter. Bake for about 45 minutes. Let cool completely before slicing, about 2 hours.Garnish with chopped pistachios and Serve with any fruit sauce ,I made the Caramelized Peach sauce(recipe follows).

To make Caramelized Peach sauce you'll need
2 tablespoon sugar(I used Brown sugar)
2 Ripe peaches,wash,discard pit and chop(do not peel)
2 tablespoons water.

In medium saucepan add sugar and water.Cook over medium-high heat until sugar is completely dissolved about 1 minute.Reduce heat to medium low, and cook until sugar turns bubbly and dark, about 10 minutes.Stir in chopped peach cover and continue cooking, stirring occasionally, until the peaches are soft, about 15 minutes.
Now puree the cooked peaches until smooth .Serve with the cheese souffle or with pancakes.



This calcium rich souffle is my entry for Eat Healthy :Calcium Rich hosted by Sangeeth and also for MBP : Say Cheese hosted by Siri's Corner.

Ramadan and Diet

Fasting has Physical ,Physiological and social benefits. While fasting metabolic rate of a fasting person slows down. Body and dietary fat is efficiently utilized.Restraining oneself from food,water and undesirable behavior makes a person more mentally disciplined. Community Iftars and prayers brings communities together.

(Following Diet plan for Ramadan was part of the Ramadan diet presentation given by my friend ,who is a Qualified Nutritionist)

The intake of balanced diet is vital for maintaining good health ,sustain an active lifestyle and attain full benefits of fasting.

Fasting Etiquette
Some common eating habits to avoid while fasting include:
* Consume excess food at Iftar(Fast break after sunset)
* Eating too much sugar at Suhoor(pre-dawn meal)
* Eating Spicy and Gassy foods at Suhoor
* Imbalance diet
* Insufficient water
* Drinking too much caffeinated drinks

Diet Plan
According to Sunnah[Tradition of Prophet Muhammad(pbuh)], a dietary plan that is beneficial include :
>> Bread/Cereal/rice/grains ~ 6-11 servings
>> Meat/Beans/Nuts ~ 2-3 Servings
>> Vegetable Groups ~ 3-5 servings
>> Fruits ~ 2-4 Servings
>> Sugar Sparingly
>> Mono Saturated Oils(like Olive oil) 4-7 tablespoons

Suhoor(Breakfast)
This meal at predawn should be light. Good examples are :
-> Whole Wheat Bread ,high in fiber and B Vitamins
-> Oat Cereal
-> Milk
-> Fruits
-> 2-3 teaspoon Olive oil
-> Water
Complex carbohydrates (like whole grains) last longer thus making you less hungry.

Iftar
Body needs immediate energy at this time ,the brain prefers glucose for its energy. Good examples are :
->Dates ,Bananas are good source of sugar,potassium ,magnesium and fiber
->Fruits juices and soup as they help maintain water and mineral balances in the body.

Dinner
For dinner consume foods from all food groups. Do not over emphasize one group over the other. Eat fruits as the last item of the dinner to facilitate digestion. Eat a variety of vegetables as they contain dietary fiber and phytochemicals.

Snacking after Taraweeh(night prayers)
Nuts and fruits are excellent snacks that contain fiber carbohydrate and protein
Snacks that are high in fat and sugar should be avoided just before bed .

Common Complaints while fasting and Remedies of the Complaints

*Constipation
Avoid refined foods, increase water intake use bran and whole wheat flour

*Headache
Cut down on caffeine and tobacco slowly and try to get adequate sleep

*Indigestion
Avoid overeating especially fried foods

*Lethargy
Keep cool, increase fluid and decrease salt intake

*Heartburn
Decrease spicy foods, coffee and colas


*Low blood sugar
Don't miss eating Suhoor(Pre-dawn meal) and limit high sugar foods

Learn more from these useful articles.
*Physiology of Fasting
*What Happens during fasting
*Fasting and Health: Ramadan Fasting - Key to a good Health

Taking lot of fluids during the Iftar is key for keeping your body hydrated. Drink any soup or refreshing fruit juices(without any added sugar) and eat fresh fruits.

Here are some hydrating Snacks for Iftar, which I frequently prepare during Ramadan.

Ramadan Mubarak : Joy from Fasting to Feasting

Ramadan Mubarak to all the viewers!

Ramadan(ninth month of lunar Islamic Calendar) is the most joyous time for the muslims around the world. It was the month the last book of God,the Quran was revealed as guidance to mankind.
O you who believe fasting is prescribed for you as it was prescribed to those before you, that you may (learn) self-restraint" [Quran 2: 183]
Once the Ramadan begins ,a typical day for a Muslim starts well before dawn,pancakes or Parathas to help get started.Next come predawn prayers. They won't be eating or drinking until sunset.
The spirit of Ramadan also requires compassionate behavior.If you are not patient and persevere, you break your fast, if you are not peaceful you break your fast. Ramadan gives Muslims a chance to really get down and practice the religion and the details of it. These observances encourage us to reflect towards relationship with God and behavior towards others and concern for the less fortunate.
After sunset its time to join other families in the community to break the fast. Then its special evening prayers(Tarawih). Each night Muslims follow their spiritual leader(Imam) as he recites the holy quran. Charity is also emphasized during Ramadan.

Ramadan helps me recharge my faith. Growling hungry stomach reminds me about the poor and less fortunate who eat just one meal a day for their entire lives. It teaches me self control and patience and brings me close to God by doing all the things He asked us to do.And continue the lessons learned after Ramadan. Interfaith and community Iftars gives me an opportunity to socialize.


Healthy eating is essential for good health throughout the fasting period. Eat lot of whole grains ,fruits,vegetables and take lot of fluids during Suhoor(Pre-Dawn meal) and Ifar(Break of fast after sunset).
I'll be posting some of my family favorite recipes for the entire month of Ramadan. Keep it posted here for the Joy of Ramadan.












Other blogs\Sites who have joined in the celebration are Kitchen Flavours, Zaiqa , Cheers to Easy cooking! , Arabic Bites ,Mammu's Kitchen,Ya Salaam cooking,Indian Spices,Food is Love,KedaiHamburg,TriedAndTrueEats,AappleMint,Mama fami,Organica,Homemades,Baking Haven,NYDelights,Ummel Banat,Rumah Manis,Giddy Gastronome,Happy Muslim Mama


"Ramadan is considered a visitor,comes once a year,you open your doors,let the visitor in and and basically take over your life." Afeefah Saeed

Continue >>
*Ramadan and Diet
* Ramadan and Charity
* SheerKhorma, An Eid Delicacy