Delicious, healthy sehri recipes | The Daily Star

The holy month of Ramadan at all times brings with it a wave of festive cheer. The pre-dawn meal, sehri, is crucial meal throughout Ramadan since that’s what one’s physique thrives on all day. It’s crucial that you simply hold your self hydrated, eat a well-balanced food plan and make the best alternative of meals and drinks all through the month for a more healthy thoughts and physique.

Here is a useful information on what it’s best to embody in your meal that is hold you fuelled till nightfall.

Excessive-carb meals

Meals like rice, breads and potatoes are excessive in advanced carbohydrates and take longer to digest and assist to maintain power ranges up. Keep away from an excessive amount of spice as it might trigger heartburn and indigestion.

Fruits and complete grains

Fruits like apples, banana, and apricots are excessive in fibre and so are grains like chickpeas, oats and wheat. Fibre installs a sense of fullness and helps stop constipation.

Dairy merchandise and lean meat

Add protein in your food plan within the type of milk, eggs, hen, yoghurt and lentils. This can assist strengthen your immunity.

Meals with excessive satiety worth and low glycaemic index

Such meals hold you full for longer and act as craving busters. They launch power over a time period and can assist stop fatigue and lethargy.

Munch on nuts and seeds, eat meals filled with fibre or have broth-based stews or soups. Complete wheat chapatis are a terrific alternative together with some greens and fruits. It makes for an entire meal which is digested slowly and retains you happy.

Hydrating meals and drinks

Keep away from having too many cups of tea or espresso as caffeine results in lack of water which will increase thirst. Extra so, sugary meals or drink get digested in a short time and will depart you feeling hungry prior to you’d count on. Having stated that, ingesting an excessive amount of water can also be not advisable. It would dilute the abdomen acids and result in bloating and indigestion. Sip water progressively at intervals.

You probably have a light-weight headache or really feel one approaching, you’re in all probability dehydrated. Recent fruits, juices and greens with excessive water content material will hold you hydrated.

Coconut water is a superb supply of electrolytes with easy sugar and minerals that replenish water loss. Add cool meals like cucumber, pineapple, tomato, orange, melon and onion which assist in decreasing physique warmth. Stay away from salty meals as they enhance fluid loss in your physique. Most significantly, hold hydrated and chew on a date or two at sehri to maintain your power ranges up all through your quick. The best alternative of meals will guarantee a wholesome way of life with out affecting your each day regime.

Here’s a recommended listing of finest sehri meals.

LOW FAT WHOLE WHEAT PASTA

This dish permits you to add all essential vitamins to your sehri consumption, as complete wheat offers ample well being advantages. Sauté the pasta combination properly with the tangy sauce and serve.

Elements

For sauce—

1 tsp oil

¼ cup chopped onions

½ tbsp chopped garlic

1 tbsp tomato puree

¼ tsp chilli powder

½ cup low fats milk

½ tsp cornflour combined in 1 tbsp water

For pasta—

1½ cup boiled complete white pasta

1 tsp chopped garlic

½ cup candy corn kernels

½ tsp purple chilli flakes

½ cup capsicum

½ tsp oil

Salt to style

Methodology

Warmth oil in a pan. Add onion, garlic and sauté for jiffy, add tomato puree, chilli powder and salt, combine and cook dinner for 2-3 minutes. Add milk and cornflour combination. Boil and hold apart. Warmth oil in one other pan. Add garlic and capsicum, sauté for 1 minute. Add candy corn, chilli flakes and pasta. Combine properly and add cooked sauce to it. Toss gently and cook dinner for 1 minute extra. Take away from warmth and serve.

PARATHA SANDWICH

Elements

500g complete wheat flour

1 tsp ghee

Salt to style

500g hen mince

2 tbsp chopped inexperienced chillies

1 chopped tomato

1 cup chopped onion

1 tbsp ginger-garlic paste

1 tbsp purple chilli flakes

1 cup capsicum

1 tsp cumin seeds

½ tsp coriander powder

2 tbsp contemporary coriander

3 tbsp mayonnaise

3 tbsp chilli garlic sauce

2 tbsp mustard paste

½ tsp black pepper powder

Mozzarella cheese, as required

Methodology

Warmth oil in a pan. Add ginger garlic paste, tomatoes and sauté for a minute. Add minced hen, salt, purple chilli flakes, black pepper powder and cook dinner for 3 to five minutes. Then add onions, capsicum, inexperienced chillies and chilli garlic sauce. Cook dinner for an additional 2 minutes. Take away from warmth and permit it to chill.

In a bowl add flour, salt, and ghee. Combine correctly and add water progressively and knead the dough. Cowl and relaxation for quarter-hour. Now make small balls of dough and roll it out. Warmth a flat pan, place rolled paratha on it, cook dinner from one facet and put aside.

Now unfold mayonnaise on cooked facet, sprinkle cheese, coriander leaves and prime with cooked hen. Cowl with one other half cooked paratha. Pour oil into the pan and fry the paratha from each side correctly till it develop into golden brown. Your tasty paratha sandwich is able to serve.

CHICKEN STEW

Elements

500g hen reduce into 1½ inch cubes

3 cups hen inventory

6-8 garlic cloves

2 medium potatoes

1 tbsp olive oil

5-6 French beans, reduce into small items

2 medium carrots, cubed

1 medium onion

½ tsp black pepper powder

2 tbsp complete wheat flour

½ cup milk

Salt to style

Methodology

Slice onion and garlic. Dice the potatoes. Warmth oil in a pan, add onion and garlic and sauté for a few minutes. Dice the carrots. Add potatoes and carrots to the pan and sauté for 2-3 minutes. Add hen and proceed to sauté. Add complete wheat flour to the hen and blend properly. Fry for 1 minute. Add hen inventory, salt, pepper powder and blend properly. Cowl and cook dinner until hen is nearly achieved. Add French beans and milk and cook dinner for 5-7 minutes. Serve scorching with garlic bread.

KHAGINA

Khagina is a South Asian spicy scrambled eggs with onion and tomatoes. It’s a easy, simple to cook dinner and protein wealthy recipe. Khagina was apparently a Mughal delicacy and will have arrived into the courtly cuisines of Delhi, Lucknow and Hyderabad by way of Persian affect. It may be served with totally different sorts of roti, chapati, paratha or naan. 

Elements

5 giant eggs

3 tbsp butter

2 giant onions, finely chopped

2 inexperienced chillies sliced

1 tsp coriander powder

½ tsp purple chilli powder

¼ tsp turmeric powder

¼ tsp garam masala powder

½ cup coriander leaves

Salt to style

Methodology

Crack the eggs in a medium sized bowl, whisk with a fork until mild and fluffy. Put aside. Warmth butter in a medium frying pan on medium warmth. Add the sliced onion, and sauté until mild golden. Add the chopped tomatoes and cook dinner until tender. Mash the tomatoes. Add inexperienced chillies and all of the spices. Cook dinner for about 2 minutes or until the uncooked flavour of the spices dissipates and oil could be seen from the facet of the masala.

Now, add the whisked eggs and cook dinner on low warmth until the eggs are nearly cooked by way of. They need to be tender and resemble tender scrambled custard. Make certain to maintain stirring to scramble the eggs. At this stage add salt and chopped coriander. Stir for an additional 1 to 2 minutes after which take off the warmth. Serve straight away with bread of alternative. Garnish with extra coriander leaves.

SOYA MEAT RICE

Soya meat rice is a novel, nutritious tackle the standard biryani. This flavourful and scrumptious rice dish is likely one of the best and quickest model of rice you can also make. Soya rice made with aromatic rice and soya meat is ideal as a wholesome meal for sehri.

Elements

1 cup fragrant rice

½ cup soya meat

2 tbsp curd

2 tbsp oil

½ tbsp garam masala powder

½ tsp turmeric powder

1 bay leaf

1 star anise

2-3 inexperienced cardamom

3 cloves

2 inch-size cinnamon items

1 strand mace

¼ tsp cumin seeds

5 black pepper corn

To grind —

½ cup mint leaves

¼ cup coriander leaves

2 inexperienced chillies

1 inch-size ginger piece

3 garlic cloves

2 onion

Salt to style

Methodology

Soak soya meat in heat water till softened. Wash with chilly water and squeeze to take away extra water, repeat this twice. Make certain there isn’t any water left within the meat.

Add mint leaves, coriander leaves, onion, ginger, garlic, inexperienced chillies to a grinder. Grind to a easy paste. Marinate the soya meat with this paste and garam masala. Put aside for quarter-hour.

Soak rice for quarter-hour and drain off the water and put aside. Warmth oil in a pan. Add complete spices and sauté until it releases aroma. Add the marinated soya meat together with the bottom paste. Sauté on a low warmth till the uncooked aroma goes away. Add curd, turmeric and blend properly.

Cook dinner until the combination leaves the edges of the pan. Pour water, add salt and produce to a boil on excessive warmth. Scale back warmth and add rice, combine properly and canopy the pan with the lid on low warmth. Cook dinner till the rice absolutely cooked. Take away from pan and serve scorching.

OATS AND YOGHURT PORRIDGE PARFAIT

Oats and yoghurt porridge parfait is a protein-packed sehri recipe, and entails only a few elements and fewer than half an hour to end in a crunchy parfait filled with refreshing pomegranate, goodness of pistachios, honey and yoghurt. 

Elements

5 tbsp oats

3 tbsp yoghurt

1 tbsp honey

3 tbsp pomegranate

3 tbsp pistachio

250 ml milk

Methodology

Soak the oats in milk for two hours in a container. For sehri, add layers of pomegranate, yoghurt, honey and pistachio. The parfait is able to eat.

DATES AND MIXED FRUITS SMOOTHIE

Elements

10 dates, soaked in scorching water for an hour

1 cup combined fruits (apple, banana, orange, papaya, and so on.)

1 cup yoghurt

Water as required

Methodology

Mix the soaked dates with water right into a thick paste. Add combined fruits and yoghurt. Mix all the things collectively right into a thick smoothie. Get pleasure from instantly or with ice cubes.

Photograph: Sazzad Ibne Sayed

Meals and Styling: RBR