Hello again,
How are you doing so far ? I’ve created menu for you for Ramadan , for healthy iftar. Here is the Week 1 , and Week 2 , and in shallah I’ll create ones for week 3 and week 4. However, since my blog is about healthy food and recipes that are allergy friendly. I thought a vegan Ramadan menu is in order. So here we come
Vegan Ramadan menu:
Drink : Qamar al deen (apricot juice)
Soup: Red Lentil soup (Shorbat Addas)
Salad/ Appetizer: Baba Ganoush {Eggplant Dip}
Main: Eggplant Curry with Chickpeas (Tabbakh Rohoo)
Desserts: Healthy Banana Mousse
Suhoor : Polenta Carrot Cake Porridge
Note: If you don’t have polenta, try this instead Healthy Carrot Cake Oatmeal Bars
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Day 2:
Drink :Mint Lemonade
Soup: Chickpea Zucchini Soup
Salad/ Appetizer: Fresh Watercress & Apple Salad
Main: Cooked lentils with simple dough (horaa osbao)
Desserts: Chocolate pudding
Suhoor: Quick “Earl Grey Tea” Orange Oatmeal
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Day 3:
Drink : Avocado Smoothie with Pineapple and Mint
Soup: Roasted Acorn Squash Soup
Salad/ Appetizer: Stuffed Grape leaves (Yalnji)
Main: Sweet potato, Chickpeas, with Spinach Dry Curry
Desserts: Strawberry & Thyme Coconut Pudding Parfait
**Suhoor: Creamy Espresso Maca Smoothie
Note: Maca powder is optional in the smoohtie
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Day 4:
Drink : Green Apples with Ginger Hibiscus Iced Tea
Soup: Creamy fennel soup
Salad/ Appetizer: Crunchy Red Beans Salad
Main: Rice and Lentils Pilaf (Mujaddara)
Desserts: Vegan Tahini Mousse with Walnut Crust
**Suhoor: Pistachio Butter with Dark Chocolate Oatmeal
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Day 5:
Drink : Cold carob
Soup: Sweet Potato & Carrot Soup
Salad/ Appetizer: Strawberry salad with bulgur
Main: *Garlicky Walnut Pasta with Cashew Cream {Gluten Free}
Desserts: Sea Salt Nut Butter Oatmeal Bars
**Suhoor: Easy Creamy Chia “Chai” Pudding
Note: Parmesan cheese is for photo only* you can use any pasta you like, but penne works best here, and you can choose regular one.
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Day 6:
Drink : Qamar al deen (apricot juice)
Soup: Quick Refreshing White Zucchini Soup
Salad/ Appetizer: Palestinian Common Mallow (Khobiza)
Main: Panchratani Daal, Five-Lentils Medley
Desserts: Vanilla bean rice pudding
**Suhoor: Overnight creamy oatmeal with pears
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Day 7:
Drink : Tamarind juice
Soup: * Roasted Vegetables Soup with Thai Yellow Curry Paste
Salad/ Appetizer: ** Kappa Masala (Indian Pan Fried Tapioca)
Main: Brown Rice with Sauteed Mushrooms and Kale
Desserts: Almond Cream Pudding with Coconut Almond Brittle
Suhoor: Easy chocolate date energy balls
Notes:
- * If you can’t find Thai paste, you can add any chili sauce or paste you have, however sweet chili wont work. and if you want anything that is liquidy let it be like 1 Tb
- ** If you can’t find tapioca, you can make this recipe instead Arabic Spicy Potato with Cilantro (Batatta Harrah)
For more vegan recipes click here
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.
**Desserts are optional
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
