This month is the Islamic holy month of Ramadan. I don’t fast (I have my reasons), but I have deep respect for anyone that does, and I feel that my overall values are aligned. I believe that anyone can get behind the spirit of Ramadan, fasting or not.
What’s it all about?
During Ramadan, muslims around the world abstain from food, drink, smoking and other physical needs from dawn until sunset, for around 30 days. They wake up before dawn for a pre-fast meal or snack called ‘suhoor,’ and break their fast at sunset with a meal called ‘iftar.’ By experiencing hunger firsthand, individuals can feel true empathy towards the less fortunate.
However, the principles of Ramadan extend far beyond fasting. It’s a holistic approach to spiritual purification, self-discipline, self-improvement, gratitude, compassion and charity, which are core values of Islamic faith, and things we can all get on board with. Who wouldn’t want this good stuff in their lives?
If you fancy getting in on the Ramadan action but are unable to fast, here are some of the principles behind it:
Compassion and generosity - a time for charitable acts for those in need.
A sense of unity and belonging within the community. Iftar is a celebratory communal event shared with families, friends and neighbours.
Self-discipline, patience and gratitude.
Purifying hearts and minds from worldly distractions.
Self-reflection and forgiveness.
Fasting may not be feasible for everyone, due to health or personal reasons, but anyone can participate by practising some of the above, and applying them to daily life.
It’s an opportunity to support the less fortunate with charity, volunteering and general acts of kindness throughout the month (and beyond!).
Everyone is invited, regardless of faith or ability to fast.
Your nutrition is especially important during Ramadan as you only have a short window each day to provide your body with the essential nutrients and fluids it needs.
If you are fasting this month or know someone who is, here are some basic tips to help maximise nutrition in one meal a day:
Start slowly - Start your meal with nourishing and fluid-rich foods that are gentle on your digestion, such as lentil soup.
Fruit & veg - Aim to fill half your plate with a variety of colourful veg for a wide range of vitamins, minerals and antioxidants. And snack on hydrating fruit, such as watermelon and oranges.
Protein - Proteins are great for stabilising blood sugars and reducing cravings. Choose either lean unprocessed meat and fish, or plant-based proteins such as chickpeas, lentils and beans.
Carbs & wholegrains - Choose complex carbs over white carbs where possible - wholegrains, sweet potatoes and root veg provide a slow energy release, and also contain fibre for preventing constipation and keeping you fuller for longer.
Essential fats - Avocado, extra virgin olive oil, nuts, seeds and oily fish are important for healthy cells and hormones, and for supporting absorption of nutrients.
Sugar - Breaking your fast with dates provides a quick source of energy and nutrients – one or two will do the job. Enjoy sweets as you wish but be aware that high sugar desserts can make you hungry (and thirsty) again quite quickly.
Hydration - It's important to replace fluids lost during the day and to start the next day well hydrated. Drink 1-2 glasses of water every hour throughout iftar and suhoor. Fluid-rich foods such as fruit, veg, yoghurt, soups and stews are also helpful. Foods high in salt can stimulate thirst.
Eat slowly and mindfully - Not only to prevent indigestion but to enjoy and appreciate the food and remember why you are fasting. It can be tempting to shovel everything in to make up for lost time, but your digestion can only manage so much in one go. Wait 20 minutes before going in for seconds or thirds to give your digestive system time to register if you are full.
Suhoor - Aim for protein or complex carbs in your suhoor meal for sustained energy and satiety. Here are some ideas you can make in advance to avoid the early morning bleary-eyed kitchen faff:
Egg muffins. Whisk 6 eggs in a bowl. Season with salt, pepper, garlic powder and paprika. Add some chopped greens (spring onion or broccoli) and red peppers, and crumble in some feta cheese. Pour the mixture into 6 cups of a greased muffin tray and bake at 180°C for 25 minutes. Refrigerate once cooled.
Overnight oats. Combine oats, Greek yoghurt, almond butter and frozen berries in a jar. Top up with water or milk, mix well and put in the fridge, ready to eat when you wake up before dawn.
In the spirit of empathy and generosity this month,
Ramadan Kareem habibis!
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