This the last week of the blessed month Ramadan. our bodies got used to fasting, but we are tired from some heavy fried food or desserts. And for the days that you didn’t eat suhoor/sehri, fasting is harder for some but not all people. 2022: Ramadan Iftar & Suhoor (sehri) Menu (Week 4) will have easy dishes to prepare, to make it easy for you, as these days are especial nd e need to shift our focus from food to more spiritual acts.
This week menu has recipes from the blog, and other food blogger recipes as well, that fits iftar menus. (I’ve added full vegetarian day and vegan one too. Most of the dishes I add to the blog are gluten free. However, always be aware of hidden sources of gluten especially in ready made food like dressing, sauces.. etc
let’s start
2022: Ramadan Iftar & Suhoor (sehri) Menu (Week 4)
Monday (Gluten free):
Drink: Cold carob
Soup: Yogurt soup with lentils and turmeric
Salad/ Appetizer: Arugula Salad with White Cheese & Pistachio
Main: Turkish Kofta stuffed with Eggplant
Desserts: Chai Spiced Date Parfait
Suhoor: Quick Strawberry Yogurt Smoothie Bowl
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Tuesday:
Drink: Antiaging Green Smoothie
Soup: Freekeh Soup
Salad/ Appetizer: Citrus Lentil Salad with Shredded Brussels Sprouts
Main: DAOUD BASHA | LEBANESE MEATBALLS IN TOMATO POMEGRANATE MOLASSES SAUCE
Desserts: UM ALI RECIPE – EGYPTIAN BREAD PUDDING
Suhoor: (Hummus Casserole) Fattet Hummus Two ways
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Wednesday
Drink: Rainbow Fruit Smoothie Recipes
Soup: Chickpea Zucchini Soup
Salad/ Appetizer:Eggplant casserole (Fattet Batnjan)
Main: Jew’s Mallow Soup {Mloukhyia}
Desserts: Middle Eastern Sweet Dumplings (Awameh)
Suhoor: Blackberry & Basil Oatmeal Parfait
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Thursday:
Drink: Cold carob
Soup: Chicken Vermicil soup
Salad/ Appetizer: Cucumber Yogurt Salad…Khyar Bi Laban
Main: Saffron Rice Pilaf with Chicken
Desserts: Strawberry & Thyme Coconut Pudding Parfait
Suhoor: Tahini & Chocolate Baked Oatmeal
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Friday:
Drink: Qamar el Deen (Apricot juice)
Soup: Leshta (Bulgarian Vegan Lentil Stew)
Salad/ Appetizer: Moroccan Zaalouk
Main: LEBANESE BAKED FISH WITH TAHINI SAUCE AND TOASTED PINE NUTS
Desserts: HALAWAT TIMMAN | IRAQI TOASTED RICE FLOUR HALWA
Suhoor: DATE SMOOTHIE BOWL
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Saturday (Vegetarian):
Drink: Mint Lemonade
Soup: Peanut Soup
Salad/ Appetizer: Arabic Spinach Pastries (Fatayer Sbankh)
Main: Vegetarian Kofta (“Meatballs”) with Tahini
Desserts: Healthy No Bake Chocolate Pie
Suhoor: Thyme Pancakes Stuffed with White Cheese
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Sunday (Vegan):
Drink: Tamarind Juice
Soup: Vegan Brussels Sprouts Soup with Dried Mint
Salad/ Appetizer: Fresh Quinoa Salad with Pomegranate Molasses
Main: Sweet potato, Chickpeas, with Spinach Dry Curry
Desserts: Vanilla Bean Rice Pudding
Suhoor: Tahini, Lemon, and Cardamom Energy Bars
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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
