Ramadan Special: Healthy Recipes for Iftar

Every one of us enjoys having the meal of our choice at the end of a long day. However, if you’re here finding healthy recipes for iftar, then this blog has some easy, diabetes-friendly recipes that you can try this Ramadan. Moreover, fasting is one of Islam’s five pillars and people with diabetes can fast throughout the holy month of Ramadan if their diabetologists and/or endocrinologists provide sufficient consultation and supervision. Fasting between sunrise (suhoor) and sunset (iftar) is mandatory for all Muslims throughout the month of Ramadan, except for those who are unwell, pregnant, travelling, elderly, or menstruating.

Suhoor, or pre-dawn breakfast, is typically served at 4:00 a.m., prior to the first prayer of the day, Fajr. It is also said to be the first meal of the day during the month of Ramadan. Once the sunset prayer (Maghrib) is completed—normally at about 6:50 p.m. (subject to change)—the evening meal, Iftar, can begin. Moreover, the holy month of Ramadan has begun and here are some of the amazing Ramadan special recipes for Iftar you must try.

Also read: Ramadan 2024: Debunking Some Common Myths And Misconceptions Of Ramadan Fasting

Ramadan for Diabetics: Fasting and Feasting

As Ramadan is approaching, Muslims around the world are highly excited for this month of spirituality and self-discipline. However, individuals living with diabetes may face some unique challenges and considerations. Fasting during Ramadan can significantly increase blood sugar levels and increase the chances of potential risks for those with diabetes. Also, with the proper planning and support, individuals with diabetes can successfully participate in Ramadan while maintaining their sugar-level recipes for iftar and overall health and adhering to religious obligations. You need not worry about your blood sugar levels, as we have shared here the recipes for iftar during Ramadan.

During this holy month of fasting, Muslims eat dates during suhoor and iftar because the Prophet Mohammad broke his fast with dates and a glass of water. Dates, a Middle Eastern staple, are high in nutrients, easy to digest, and offer sugar to the body after a long day of fasting. 

Is it Safe to Eat Dates If You Have Diabetes?

Dates are a fantastic source of nourishment due to their low glycemic index. They are high in fibre, antioxidants, and minerals like iron, magnesium, and potassium, so eating them in moderation can benefit diabetics in a variety of ways. However, it is advised to first consult your doctor/diabetes health coach before eating dates.

Also read: Ramadan Diet For Weight Loss: Unlocking The Secrets To Shedding Weight While Fasting

How to Maintain Sugar Levels During Ramadan

It’s your personal decision whether to fast during Ramadan if you’re suffering from a chronic condition like diabetes. However, it’s important to consult your doctor before starting fasting. Keep a tab on your blood glucose levels at regular intervals to avoid unwanted sugar level fluctuations. Also, consult your doctor to fix your medicines for this holy month of Ramadan. 

Delicious Healthy Recipes for Iftar

People with diabetes should focus on a diet that is balanced and contains unprocessed carbohydrates, proteins, and fats. Check out these recipes for Iftar specially curated by the BeatO Food Lab. 

Spiced Fresh Coconut Sharbat

Ingredients

• 300 ml Fresh coconut water
• 60 gms Fresh Coconut Malai
• 1 tsp Cinnamon Powder
• 3 nos Nutmeg Powder
• 1 nos Cardamom Powder
• 4 tsp Stevia (If Required)

Method

• Blend the coconut water and fresh coconut malai together into a smooth mixture
• Make a mix masala of the spices
• Chill the Coconut Mixture
• Pour into a glass and sprinkle the masala on top.

Break Your Fast with this healthy summer cooler.

• You can also add rose water and watermelon to this sharbat to create a different version.

Benefits: Coconut is not only delicious, but it is also high in nutrients and minerals that the body requires to keep blood sugar levels in check. It is rich in fibre, potassium, calcium, magnesium, sodium, and iron.

Chicken Kebab Salad

Ingredients:

For Chicken Kebab

• 250 gms chicken breast keema
• 1 tbsp ginger garlic paste
• 1 tsp garam masala
• ½ tsp red chilly powder
• ½ tsp cumin powder
• Mint leaves
• Salt
• Oil

Dressing

• ½ avocado or vegetables like roasted bell peppers, broccoli, cauliflower or Mushroom
• ½ cup yoghurt (greek yoghurt)
• 2 cloves garlic
• Lemon juice
• Mint leaves
• Salt
• Extra virgin olive oil

Salad

• Lettuce/Celery/Spinach (locally available options)
• Cucumber
• Yellow bell pepper
• ½ onion
• Cherry tomatoes
• Purple cabbage
• Pomegranate seeds

Method:

• Mix all chicken kebab ingredients and make kebabs
• Shallow or air fry them and keep them aside.
• Add avocado, yoghurt, garlic and mint to a mixer grinder. Blitz until smooth.
• Add water to thin it a bit; add salt lemon juice, and extra virgin olive.
• Add kebabs over salad and serve.

Benefits: This high protein and high fibre salad makes a whole meal for the day providing 1/3rd of the nutritional requirement on a daily basis that’s loaded with minerals, vitamins and good fats.

Recommended serving size:1 Salad Bowl (250-300g)

Also read: Effective Natural Home Remedies For Stomach Pain

Date and Oatmeal Kheer with Coconut

Ingredients:

• 2 tbsp Dates
• 1 cup Oats (rolled oats)
• 2 cups Low Fat Coconut milk/Thick coconut milk/Almond milk
• 1 tsp Cardamom Pods powder
• ½ cup Water
• 20 gms Almonds for garnish
• saffron

Method

• Dry roast the oatmeal in a thick bottom pan
• Add water and coconut milk, cardamom, saffron, almonds, cut and dates
• Cook for 20-25 minutes or until thickened
• Allow to cool and serve cold, garnish with sliced almonds

Benefits: This is a vegan sugarless pudding. It is a highly nutritious dessert that people with diabetes can enjoy eating without any worries.

Recommended serving size: 1 small cup (75-80g).

South Asian Muslims also include fruits in their iftar. You can have these 10 Diabetes-friendly Fruits To Keep Your Blood Sugar In Control.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information .

Dr. Navneet Agarwal is an established and highly skilled Diabetology with over 25 years of experience in Diabetology & Obesity. He is well-regarded for his quality and patient-centered diabetes care. Also, keep track of your blood sugar levels with a Doctors’ approved smart glucometer and elevate your healthcare routine.