Ramadan is not only a spiritual time but also a period for resetting health for many individuals. Adopting a meal plan during this month can help maintain physical health and promote mental well-being.
Abuja-based culinary expert from the Urban Hands Culinary School, Hadiza Garba popularly known as Chef Theo believes that Ramadan presents an ideal opportunity to develop new habits and retune one’s health. The culinary school recently concluded the Ramadan cooking class with extensive training on Iftar, Sahur, mocktails, shakes and continental dishes.
“By separating from food for 30 days, people can break the habit of using food as an emotional crutch,” she added.
She added “With limited meals during the fast, there is less time to think about food, leading to a clearer mind and greater self-awareness. Following an anti-inflammatory meal plan can improve gut health and promote relaxation, ultimately allowing individuals to focus on the true essence of Ramadan,”
“For sahur, one needs to eat something very nutritious and full of fluid-rich foods to provide enough energy and hydration to last during the long fasting hours. So things like Oats and breakfast cereal as they’re rich in fiber are an option, as is rice or any starchy food available, yogurt, and milk because they’re a great source of calcium and vitamin, and they help one stay hydrated throughout the day. Then eggs as our source of protein,” said Garba
“Now for iftar, It’s best to maintain a limited amount of fatty sugary drinks, first, you go for light and healthy food to get your energy level up. That’s where dates and fruits come in, pepper soup and soups are also a good way to deliver the nutritional benefits of rehydration,” she also added
Garba emphasizes the connection between the gut and the brain, asserting that eating well can help heal the gut, leading to mental relaxation.
Day 1
Starter
Stuffed Dates, mini sandwich
Dessert
Creamy Fruit bowl
Main dish
Masa
Lamb pepper soup, coconut rice with sweet and sour sauce
Beverage
Hibiscus strawberry mint
Day 2
Starter
Dates, toast bread, Arabian tea
Main dish
Yam fries with minced beef sauce, stir-fried couscous
Beverage
Watermelon and mint
Dessert
Fruit slices
Day 3
Starter
Dates, ginger cardamom tea, mini shawarma
Main dish
Fish pepper soup, fries, omelette
Beverage
Mango juice
Dessert
Fruit kebab
Day 4
Cinnamon tea, dates, watermelon slice
Main dish
Naan bread with beef curry steamed rice
Beverage
Pineapple and ginger
Dessert
Oreo Puff puff
Day 5
Dates, potato balls, kunun kwakwa
Main dish
Moi moi , jollof rice , gizdodo
Beverage
strawberry mint ice
Dessert
Orange slices
