Hello there,
Today I have for you a Ramadan Iftar Menu (Week 3) . You can check last week post, 2021: Ramadan Iftar Menu (Week 2)
We are now half way through Ramadan (fasting month for Muslims) . After tow weeks, the brain fog of caffeine absence has disappeared. Fasting become easier and we adapt better, but it will become harder to cook everyday. So I’m gonna post quicker and easier meal this week to help you go through this week.
A must read post, is to know what fasting does to our body . Last year I added a weekly menu for healthy meals and it was approved and loved by readers like you. So I’m adding more lists this year with more recipes from outside the blog, from blogs I follow and love. These meals menus are to help you plan and organize your week ahead. Also to have a variety of dishes to choose form, so you don’t cook the same dishes over and over. Most of the food items you can find in any supermarket. However, for special items, you can check the SHOP PAGE
However, some soups and drink in the menus, you will see every time , because they are kind of traditionally ones in my country, and many people have them over and over in Ramadan.
So let’s start:
Ramadan Iftar Menu (Week 3)
Monday:
Drink: Tamarind Juice
Soup: Chickpea Zucchini Soup
Salad/ Appetizer: Cheesy Zucchini Polenta Baked Fries
Main: BEEF STIR FRY
Desserts: Milk and Orange Pudding
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Tuesday:
Drink: Cold Carob
Soup: Sweet Potato & Carrot Soup
Salad/ Appetizer: Baba Ganoush {Eggplant Dip}
Main: Baked Meatballs with Tahini Sauce
Desserts: Egyptian lenza
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Wednesday:
Drink: Green Apples with Ginger Hibiscus Iced Tea
Soup: Roasted Vegetables Soup with Thai Yellow Curry Paste
Salad/ Appetizer: Fresh Watercress & Apple Salad
Main: Bulgur Pilaf with Butternut Squash
Desserts: Espresso No Churn Ice Cream
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Thursday
Drink: Qamar al deen (apricot juice)
Soup: Freekeh soup
Salad/ Appetizer: Strawberry salad with bulgur
Main: Easy Healthy Baked Chicken
Desserts: Vanilla Bean Rice Pudding
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Friday (Vegan options):
Drink: Creamy Strawberry Basil Shake
Soup: Red Lentil soup (Shorbat Addas)
Salad/ Appetizer: Rummaniyeh (Lentil Stew with Eggplant & Pomegranate)
Main: Brown Rice with Sauteed Mushrooms and Kale
Desserts: Healthy Carrot Cake Oatmeal Bars
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Saturday:
Drink: Refreshing Kiwi Green Smoothie
Soup: Cucumber Pear Gazpacho {Cold Soup}
Salad/ Appetizer: Arabic Spicy Potato with Cilantro (Batatta Harrah)
Main: Dawood Basha (Lebanese Meatballs Braised in Tomato Sauce)
Desserts: Semolina pudding (Halawet El Smeed)
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Sunday:
Drink: Mint Lemonade
Soup: Chicken soup
Salad/ Appetizer: The Classic Tabbouleh
Main: CHICKEN MACHBOOS WITH BAHARAT & SELLA BASMATI RICE
Desserts: Dahdah (semolina, coconut, cinnamon and nut bars)
Notes:
**This is a suggestive menu, Not a diet plan. It may not be suitable for your diet plan . What you should eat depends on your calorie needs, how much do you burn during workout, and your activity level, and your age. You may skip some of the courses, like salad or soup, if you think that you are full, also I didn’t list any portion. You may have to decide that based on your knowledge of your needs. These ideas of dishes are just to help you design your iftar meal.
** You don’t have to stick to every course every day, you can alternate between days, choosing what you like. However, the menu is based on meals that fit together, and maximizing your intake of meat/chicken , fruits and vegetables. Every course has a goal, different fruits, vegetable, protein source, and carbs source to help you stay on track of eating healthy and maximizing your intake, eat small portions of everything.
If you need further assistance, please don’t hesitant to reach me on Instagram, or thru email farida@nutrizonia.com , nutrizonia@gmail.com .. , and if you make any recipe, I would love to see your creation, so tag me on Instagram #Nutrzonia
