Suhoor is the pre-dawn meal that is taken in the holy month of Ramadan. Since this year’s fast will take place in the long, hot, summer days, it is essential to eat a healthy suhoor. Complex carbohydrates such as whole grain breads, vegetables, fruits, and legumes are recommended. It is also important to hydrate oneself and drink plenty of water at suhoor as well as after Iftar and throughout the night!
Almond Butter on Whole Wheat Toast – Ever since I have been eating this, I noticed that I stay full for a long time. Make sure to purchase a hearty whole grain bread that does not include processed ingredients. Nuts in general are excellent for boosting energy. I also drizzle honey on top for an extra boost of energy.
Oatmeal – My family enjoys oatmeal with cinnamon, brown sugar, and nuts mixed in. We also like to serve spiced oatmeal, made from a base of sautéed onions, tomatoes, turmeric, ginger garlic paste, salt, and a pinch of red pepper powder. I also recently started making overnight oats, it helps to have food ready at Suhoor time.
Dates – Of course, dates eaten whole is Sunnah and contains an excellent combination of nutrients and provide energy!
Smoothies – The possibilities are really endless when it comes to smoothies. You can make it a dairy-based smoothie using milk and yogurt, or opt for a non-dairy base using almond milk, orange juice, or apple juice. To make the smoothie especially filling, add in nut powders, flax seed, chia seed, or a protein mix. Make sure to include fresh organic fruits and/or vegetables.
Energy Bars – A great option for those who don’t have much time to prepare a meal! Be careful because some brands contain a lot of processed sugar and artificial flavoring and ingredients. Make sure you purchase bars that are minimally processed, made from whole foods, and high in protein and fiber. Check out our homemade raw energy bars!
Hummus – Hummus is an excellent choice both for suhoor and iftar. Chickpeas and tahini (ground sesame paste) provide a lot of nutrients and energy to the body. Eat with whole wheat pita bread or pita chips.
Frittata – I recently discovered frittatas and it’s been a hit in my family. It is so versatile and healthy. I like to sauté some chopped onion, spinach, potato and then add seasoning to it. Then pour the whipped egg mixture on top and bake in the oven for 10 minutes. You can also prepare individual portions by using a muffin pan. Easy peasy! Eggs are a great source of protein and keep you full longer.
What does your family prepare for Suhoor? Share your ideas with us!
BONUS: when shopping for Ramadan groceries, keep this chart handy so you can make the best whole food choices!
|Hydrating Foods||Energizing Foods||Filling Foods|
|watermelon||honey||beans (chickpeas and fava)|
|cucumbers||raw nuts (cashews, hazelnuts, almonds)||oatmeal|
|pineapple||raw seeds (pumpkin and sunflower)||avocado|
|bell peppers||dark chocolate||carbohydrates (whole wheat pasta and couscous)|
|strawberries||leafy greens||salmon and chicken|
|citrus fruits||whole grains||potatoes|
|baby carrots||quinoa||greek yogurt|