Khaberni - Ramadan is associated in the minds with the Iftar table and subsequent heavy sweets, but a wave of healthy recipes is proving that giving up refined sugar and gluten does not necessarily mean giving up pleasure.
Guide to Healthy Ramadan Sweets:
Healthy desserts top the list of concerns for fasters seeking the perfect balance between traditional taste and nutritional benefits. This guide offers practical solutions for replacing refined sugars with natural ingredients to boost energy and not burden the body.
Here are 5 healthy Ramadan desserts, combining nutritional value and delicious taste.
Oats and Cocoa Balls: Sustained Energy in 6 Ingredients
These balls are the perfect choice for those looking for a quick and nutritious sweet after Tarawih prayers.
Mix oats with nut butter, raw cocoa, and a little honey.
Add dark chocolate chips for a crunchy texture.
Shape the mixture into small balls.
Keep them in the fridge to set and be ready to eat at any time.
Almond Dessert (Healthy Mahalabia): Plant Protein in a Dish
This recipe offers a gluten-free and dairy-free version of traditional Middle Eastern desserts.
Mix almond flour with water or plant milk over low heat.
Continue stirring until the mixture thickens and smoothens.
Add saffron or cardamom to give a distinctive color and flavor.
Pour the mixture into small dishes and garnish with ground Aleppo pistachios.
Healthy Chocolate
Prepare the ‘pistachio’ filling using natural pistachio butter and a healthy alternative to traditional pastry like roasted oats or sweet potato strands as the best substitutes that provide the same crunchy texture with added benefits.
Melt dark chocolate (with cocoa content over 70%) in a double boiler.
Pour a layer of chocolate into the mold, add the filling, and cover it with another layer.
Freeze the mold until it is completely firm to achieve that iconic crunch.
Chia, Oats, and Fruits: A Smart Choice
This recipe is the magic solution to avoid post-Iftar sluggishness thanks to the balance of fiber and protein that provides an immediate sense of fullness.
Prepare two small jars, placing two tablespoons of chia seeds and two tablespoons of oats in each.
Add sweetener and vanilla to taste, using one tablespoon of maple syrup (or honey) and one teaspoon of vanilla per jar.
Pour a cup of almond milk into each jar and stir well to prevent the seeds from clumping.
Seal the jars tightly and shake vigorously to ensure all ingredients are mixed, then leave in the refrigerator for 15 minutes.
Garnish with your favorite fruits and nuts just before eating for a refreshing and crunchy meal.
Rose and Cardamom Cake: The Elegance of Hosting
This cake is the preferred choice in family gatherings thanks to its delicate texture and penetrating aroma.
Mix almond flour with eggs, cardamom powder, and a few drops of rose extract.
Use natural honey or coconut sugar to sweeten instead of white sugar.
Bake the mixture in an oven at 180 degrees Celsius until fully cooked.
Decorate it with edible dried rose buds for an attractive aesthetic appearance.
Tips for a Healthy Ramadan
Make Suhoor a priority: Starting the meal before dawn prepares the body for fasting successfully and reduces feelings of fatigue during the day.
Eat nutrient-rich foods: Replace processed foods with whole or minimally processed foods, such as fruits and vegetables, eggs, oats, healthy fats like butter and avocado, lean proteins like chicken and fish, and nuts and seeds.
Ensure you get fiber: Fiber helps provide a sense of fullness during fasting and prevents constipation, which is common especially in the early days of Ramadan.
Stay hydrated: Water is the best option to hydrate the body, a good rule is to drink two glasses at Suhoor, two at Iftar, two after Iftar, and carry a bottle to drink during Tarawih prayers or any time of the night.
Compensate with a short nap during the day: A short nap helps compensate for staying up late during the night and being busy with worship.
Keep physically active: Ramadan is not an excuse to stop moving, even short daily walks contribute to health maintenance and fitness.
