Suhoor, also known as a pre-dawn meal, is the meal consumed by Muslims before the start of the fast during the holy month of Ramadan. It is an important meal as it provides the necessary nutrients and energy needed to sustain the body during long hours of fasting.
The timing of Suhoor varies depending on the location and time of the year, but it is typically eaten before dawn, before the start of the Fajr prayer. It is recommended to eat Suhoor as close to Fajr as possible, as this provides the body with energy for the entire day of fasting.
The best foods for sehri consist of a balanced meal that includes complex carbohydrates, protein, and healthy fats. It is also important to drink plenty of water to stay hydrated during the day. It is a time to reflect on the blessings of the month, offer supplications, and seek forgiveness from Allah.
Best Foods for Sehri in Ramadan
Sehri in Ramadan is a balanced meal that contains complex carbohydrates, protein, and healthy fats. These nutrients provide sustained energy and help to keep you feeling full throughout the day.
Here are a few dishes that are considered the best foods for sehri:
1. Overnight Oats
Overnight oats are a type of oatmeal that is made by soaking raw oats in milk or yogurt (or a non-dairy alternative) overnight in the refrigerator. The oats absorb the liquid and soften overnight, resulting in a creamy and delicious breakfast dish that can be eaten cold or warmed up in the morning.
The great thing about overnight oats is that they are incredibly versatile and can be customized with a variety of toppings and mix-ins, such as fresh fruit, nuts, seeds, spices, and sweeteners which makes them the best foods for sehri.
Mix 1/2 cup rolled oats, 1/2 cup milk, and 1/2 cup plain yogurt in a jar or container. Add sweetener and spices to taste (such as honey, cinnamon, or vanilla extract). Refrigerate overnight and serve cold.
2. Egg and Cheese Sandwich
An egg and cheese sandwich is a popular sandwich that typically consists of an egg (usually fried or scrambled), cheese (such as cheddar or American), and bread (such as a bagel, English muffin, or toast).
The egg is usually cooked and then placed on the bread along with the cheese, which melts from the heat of the egg. Some people may also add additional toppings or condiments, such as avocado, mayonnaise, ketchup, or hot sauce, depending on their personal preferences.
They are also easy to make at home, making them among the best foods for sehri.
Shakshuka is a Middle Eastern and North African dish that is typically made with eggs poached in a flavorful tomato sauce that contains onions, peppers, and spices such as cumin, paprika, and chili powder.
Shakshuka is a popular dish in many countries, and it is also among the best foods for sehri during Ramadan. It is a filling and nutritious dish that can provide energy and sustenance for the long day of fasting ahead.
In addition to eggs and tomato sauce, shakshuka can also be made with other ingredients, such as feta cheese, spinach, or chickpeas, to add more flavor and texture. Shakshuka is a great option for a satisfying and flavorful suhoor meal during Ramadan.
4. Smoothie Bowl
Smoothie bowls can be packed with nutrients, including fiber, vitamins, and minerals, which can help provide sustained energy throughout the day of fasting making them among the best foods for sehri.
By incorporating a variety of fruits, vegetables, and other healthy ingredients such as nuts, seeds, and nut butter into your smoothie bowl, you can create a well-balanced and nutrient-dense meal.
They are typically made with a liquid base such as water, milk, or yogurt, which can help keep you hydrated during the long hours of fasting. Adding fresh fruits and vegetables, which are high in water content, can further contribute to hydration.
It is quick and easy to prepare, making them a great option for suhoor when time is limited. You can also customize your smoothie bowl with a variety of ingredients, making it a versatile and adaptable meal that can be tailored to your individual tastes and nutritional needs.
A frittata is an egg-based dish that is similar to an omelet or quiche, and it can be prepared with a variety of ingredients such as vegetables, cheese, and meat.
Frittatas are a good source of protein, which can help keep you feeling full and energized throughout the day of fasting making them among the best foods for sehri. They are also easy to prepare and can be made in advance, making them a convenient option for suhoor.
Frittatas can be customized to include a variety of ingredients, making them versatile and adaptable meals. You can add vegetables such as spinach, mushrooms, or peppers for extra fiber and nutrients, or include cheese or meat for additional protein and flavor.
They can be a nutritious and satisfying option for suhoor during Ramadan, providing sustained energy and essential nutrients to help you get through the day of fasting.
6. Yogurt with Fruit
Yogurt with fruit is a dish made by combining yogurt with fresh or frozen fruit. It is the mix of the two best foods for Sehri that is not only delicious but also nutritious. Yogurt with fruit provides a good source of protein, calcium, and other essential vitamins and minerals.
There are many different types of yogurt that can be used in this dish, including plain, Greek, or flavored yogurt. Fresh fruit such as berries, bananas, or sliced peaches are often used to add natural sweetness and texture to the yogurt, but dried fruit or frozen fruit can also be used. It is a versatile dish that can be customized to suit individual tastes and nutritional preferences.
7. Whole-Grain Bread with Peanut Butter
Whole bread with peanut butter can be best foods for sehri during Ramadan. Whole bread provides complex carbohydrates and fiber, which can help provide sustained energy throughout the day of fasting. Peanut butter is a good source of protein and healthy fats, which can help promote feelings of fullness and provide energy as well.
Whole bread with peanut butter can be a convenient and nutritious option for suhoor during Ramadan, providing sustained energy and essential nutrients to help you get through the day of fasting
Dosa is a popular South Indian dish that is typically made from a fermented batter of rice and urad dal. It is a thin, crispy pancake-like dish that is usually served with a variety of chutneys and sambar, which is a spicy lentil soup.
Dosa is among the best foods for sehri during Ramadan, as it provides a good source of carbohydrates and some protein. The fermented batter used to make dosa also provides some beneficial probiotics, which can be beneficial for digestive health.
9. Aloo Gobi
Aloo gobhi is a traditional North Indian dish that is made from potatoes and cauliflower cooked with a variety of aromatic spices. This mixed dish is among the best foods for sehri during Ramadan, as it provides a good source of carbohydrates, fiber, and some protein.
Potatoes are a good source of carbohydrates, which can provide sustained energy throughout the day of fasting, while cauliflower is high in fiber and nutrients such as vitamin C and vitamin K. The spices used in aloo gobhi, such as cumin, coriander, and turmeric, can also provide a variety of health benefits, such as reducing inflammation and promoting digestion.
To make aloo gobhi more nutritious and filling, you can try adding other vegetables such as carrots, peas, or bell peppers to the dish. You can also serve it with a side of whole-grain bread or rice, which can provide additional fiber and sustained energy.
10. Daliya (Cracked Wheat) Porridge
Daliya, also known as cracked wheat or bulgur, is a traditional Indian and Middle Eastern dish that is made from whole wheat kernels that have been cracked into small pieces. It is among the best foods for Sehri during Ramadan, as it provides a good source of carbohydrates, fiber, and some protein.
Daliya is a complex carbohydrate that provides sustained energy throughout the day of fasting. It is also high in fiber, which can help keep you feeling full and satisfied throughout the day. In addition, daliya is low in fat and calories, which makes it a good option for those who are watching their weight.
11. Upma (Semolina Porridge)
Upma is a traditional Indian breakfast dish made from semolina (also known as sooji or rava) that is typically seasoned with mustard seeds, curry leaves, and vegetables such as onions, peas, and carrots. It is among the best foods for sehri during Ramadan, as it provides a good source of carbohydrates, fiber, and some protein.
Semolina is a complex carbohydrate that provides sustained energy throughout the day of fasting. It is also high in fiber, which can help keep you feeling full and satisfied throughout the day. Upma can be a good source of protein and micronutrients, depending on the ingredients used.
You can try adding additional vegetables such as spinach, tomatoes, or bell peppers to the dish or serving it with a side of protein such as boiled eggs or chickpeas. You can also add some spices such as cumin, coriander, and turmeric, which can provide additional flavor and health benefits.
12. Masala Idli
Masala idli is a popular South Indian dish made from idlis, which are steamed rice cakes made from fermented rice and urad dal batter. The idlis are then diced and sautéed with a mixture of spices, onions, tomatoes, and sometimes vegetables like peas and carrots. Masala idli is a tasty and filling dish and among the best foods for sehri during Ramadan.
Remember to stay hydrated during suhoor by drinking plenty of water and other fluids. Also, try to choose complex carbohydrates and protein-rich foods that will provide sustained energy throughout the day.
Which Sehri Meal are you Trying Next?
During Ramadan, Muslims worldwide observe fast from dawn until dusk, and sehri is the pre-dawn meal that provides energy for the long day ahead. Generally, the meal should be nutritious, wholesome, and well-balanced.
It’s essential to remember that everyone’s dietary needs and preferences vary, and it’s important to choose foods that are healthy, balanced, and fit your individual needs.
Which of these scrumptious foods are you trying for your next sehri? Let us know in the comments.
Buy delicious Kashmiri foods such as Wazwan, Spices, DryFruits, Shilajit, Saffron, Walnuts, Apricots, Almonds, and more from Kashmirica.
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Mir Saeid is the Growth Hacker of Kashmirica, a brand that is poised to ‘Bring Exclusives from Kashmir to You’. An enthusiastic cultural entrepreneur, he is driven by a passion to bring about a social impact. He has a Masters in International Business from the University of Bedfordshire and has worked in leading Marketing positions at various SMEs and Startups for 8+ years.
Intrigued by the crafts of his birthplace, he decided to bring the art on the Global Connoisseur through the internet. A polyglot who speaks English, Arabic, Urdu & Koshur, Mir loves traveling, reading, writing, and spending time on the cricket field – a passion rekindled just recently.