Ramadan principles for everyday life
Ramadan tips from a non-fasting non-practising Muslim, and 5-minute falafel wraps.
Hey! I’m Dina, a registered Nutritionist, I chat about realistic healthy living for diverse bodies, with monthly 5-minute meals and delicious discoveries. If you’re new here, you can read more about what to expect on the D-List.
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 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 (sexy stuff) 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-improvement, gratitude 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?
Here are some ways to get in on the Ramadan action:
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.
, patience and gratitude.
Self-discipline - Purifying your heart and mind from worldly distractions.
Self-reflection and forgiveness.
Fasting may not be feasible for everyone, but anyone can participate by applying these principles 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.
In the spirit of empathy and generosity this month, here is a link to support the hungry if you can.
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.
During Ramadan, you have a short window each day to provide your body with the essential nutrients and fluids it needs:
• 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 meats 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 as well as 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 in some chopped greens (spring onion or broccoli) and red peppers, and crumble in some feta cheese. Pour the mixture into 6 cups of a oiled muffin tray and bake at 180°C for 25 minutes. Refrigerate once cooled.
Overnight oats. Combine oats, Greek yoghurt (or coconut yoghurt), almond butter and frozen berries in a jar. Top up with water or milk, mix together and put in the fridge, ready to eat when you wake up before dawn.
Here’s your monthly 5-minute meal. Simple ‘recipes’ with minimal cooking and prep, when you can’t be arsed to cook.
Falafel wraps
My version of a Middle Eastern street food classic, whacked out in 5 minutes. A well-balanced, 100% plant-based meal with minimal effort.
Ingredients (per wrap)
1 wholemeal tortilla wrap
3 falafel balls
1 tbsp houmous
¼ avocado
Turshi - Arabic pickled turnip
A handful of mixed leaves (pre-washed)
Optional: A dash of chilli sauce
Directions
Slice the avocado and spread 1 tbsp of houmous onto each wrap.
Arrange ¼ of the sliced avocado, a handful of leaves, turshi and 3 falafel balls evenly in each wrap. Roll up and enjoy!
If you have more time: Heat up the falafel for a few minutes in the oven for a crispier outer. Add chopped cucumber, red onion or tomatoes.
Swaps: Use gherkins if you cant get hold of turshi.
Baby-friendly: Serve the falafel balls in a bowl with avocado slices and houmous for the babes.
Things I eat, read and love.
Turshi, used in the above recipe, is Arabic for ‘pickles’. This particular turshi is made from turnip. Sweet, sour and peppery deliciousness, and makes everything exciting with its bright pink colour. You can find them in most Arabic or Turkish supermarkets.
Desified: Delicious recipes for Ramadan, Eid & every day. A cookbook celebrating South Asian flavours, including speedy breakfasts and feasting dishes, inspired by the core principles of Ramadan.
Zaytoun Palestinian Medjool Dates for breaking your fast. 100% of profits are reinvested into their fair trade mission in supporting Palestinian farming communities.
- has written a couple of posts on Ramadan if you’d like to learn more from a pro. Farther from People, Closer to God: A Reflection on Socially Distant Ramadans and To be a Gazan during Ramadan.
As always, let me know your thoughts or if there’s anything specific you’d like to hear about. I love hearing from you!
Everything here is free, but if you’d like to support my mission of making healthy living more accessible, please share, subscribe or upgrade. Your support is much appreciated ❤️
Love this. Now I just need to find a recipe for falafel that works every time.
This is so great Dina! I love the mention of how someone can participate even if you don’t fast. Charity/donating time and money is good any time of the year. I’m super interested in making the falafel wrap and checking out desified.