Breakfast is the most important meal of the day, and without a proper Sahur meal, fasting during the month of Ramadhan can be extra challenging than it already is. To ensure that your body receives sufficient nutrition throughout the day, we’ve curated a list of delicious, healthy breakfasts that will help you stay focused and energised throughout the day!
Here are certain food groups that need to be present in your breakfast:
Healthy Fibres (Beans, Pasta, Nuts)
Fibre is a necessary element because it helps your body digest foods properly, ensuring that you get enough energy out of all the food you consume. These would be beans, pasta, a variety of nuts and seeds such as almonds and pecans, and not forgetting fruits and green vegetables. Apples, bananas and oranges are some of the high-fibre fruits you should shop for.
High Protein Foods (Eggs, Yoghurt, Meat)
Protein is also very important because it slowly releases energy into your system throughout the day, which is essential if you need to fast until Iftar. Examples would be eggs, yoghurt and lean meat.
Healthy Fats (Avocados, Walnuts)
Not all fats are bad. Healthy fats are crucial because they keep your energy levels at a constant. Go for avocados, chia seeds and walnuts. You can also add extra virgin olive oil to your breakfasts, as it has an impressive track record of lowering blood pressure and improving cholesterol markers!
Dates and Water
The Prophet did say that dates are essential during the fasting month, because dates are a great source of natural sugars, fibre and carbs. Do make sure you drink a minimum of 2 glasses of water in the morning as well. Since you are being deprived of fluids, water is the best source. Try to avoid sugary drinks and caffeine.
Check out these complete Sahur meals below if you want to change up your breakfast and have fun with your food prep.
Photo credit: saga.co.uk
1. Egg Salad and a Breakfast Smoothie
Eggs are a great source of protein. Couple that with cherry tomatoes, broccoli and a dressing of your choice, and you are good to go. Your breakfast won’t be complete without a refreshing breakfast smoothie with leafy greens like spinach mixed with yoghurt, ginger and orange juice.
Photo credit: marthastewart.com
2. Avocado Toast with Poached Eggs
As mentioned, eggs are great sources of energy. On top of that, avocados are known to chase hunger pangs away, so pair that with a piece of toast, a light dusting of sesame seeds and voila! You have a well-balanced, tasty meal.
Photo credit: wanista.com
3. Bubur Lambuk
Another way for you to survive fasting before you are able to berbuka puasa would be a Malaysian favourite, the bubur lambuk. This is something that you can prepare the night before so you need not rush in the morning. This dish contains rice, a source of meat, and healthy oils.
Photo credit: getmygrubon.wordpress.com
4. Murtabak Sandwich
This is one of the staples in a Bazaar Ramadhan so why not make it yourself for Sahur to switch things up? All you need is wholemeal bread, minced chicken, eggs and a hot skillet. There are a few recipes online for you to customise the taste to your liking.
So understand this: fasting should not limit you to boring foods for Sahur. There are so many ways to change things up. Kickstart your day with the Sahur ideas above, and if you want to stay healthy, be sure to squeeze in some time for a good workout. Get free quotes from our dedicated personal trainers on Kaodim to help you achieve your health and fitness goals! Have a happy Ramadan!
written by Tashya Viknesh