icon
icon
article hero

9 Healthy Recipes From Around The World That's Easy To Prepare And Cook

AvatarName

Qistina Bumidin •  Apr 04, 2022

icon

Raya is coming and we can imagine your excitement to dig into all the delicious festive food! But your body can't take that sudden overload of food, so why not start prepping by going easy and eating healthier for a bit, before you treat yourself to some delicious Raya food that you've sorely missed over the past two years 🤩 We compiled a list of suggested recipes perfect for any time of the day. It tastes as delicious as your favourites, but it’s much healthier and it changes up your menu a bit too! 😉

9 Healthy Recipes From Around The World For Ramadan 2022 And Beyond

1. Thai Green Curry Fried Brown Rice

Credit: My Plantiful CookingIf you think fried rice can’t be made healthy, this recipe will make you think again! It can be ready in under 30 minutes, it’s hearty and it’s only 200kcal! This recipe is perfect for those who still need their rice for sahur, but you’re looking for a rice meal that isn’t too filling, especially if you’re eating during the wee hours of the morning. We bet you definitely want to check this out.Recipe by My Plantiful CookingPreparation time: 10 mins Cooking time: 15 mins Feeds: 4 peopleIngredients:
  • 3 cloves garlic minced
  • 1 tablespoon green curry paste
  • 1 medium carrot chopped
  • ½ cup green peas ( frozen or canned )
  • 2 cups cooked cooled brown rice
  • ¼ cup Ayam Brand’s Coconut Milk
  • 1 tablespoon soy sauce
Instructions:
  • Heat up a tablespoon of oil in a cast-iron skillet / non-stick pan. To make it oil-free, omit the oil and use ¼ cup of broth/water instead.
  • Add the curry paste and garlic in. Saute until fragrant, for 2-3 minutes.
  • Next, stir in the carrots and cook until softened, about 3-4 minutes.
  • Stir in the rice, coconut milk and green peas and cook for another 4-5 minutes, or until they are thoroughly heated. Turn off the heat.
  • Pour in half the soy sauce, give it a taste and add more, if needed. You can also add more green curry paste to make it spicier.
  • Serve and enjoy while hot!

2. Healthy Big Breakfast

Credit: yumeatAs the saying goes, breakfast is the most important meal of the day, and this applies to sahur for Ramadan as well, so why not start your day with a Healthy Big Breakfast? 😋 What’s interesting about this recipe is that it uses Plant-Based Luncheon from yumeat! Many assume that luncheon meat is made out of pork, but here at yumeat™, it’s suitable for many dietary needs, including for Muslims! You might also be thinking, ‘isn’t luncheon meat unhealthy?’ 🤔 yumeat™’s Plant-Based Luncheon products are made with sustainable ingredients such as non-GMO soybeans, wheat and mushroom. The products also do not contain preservatives, cholesterol, MSG, antibiotics and hormones 😱And the best part of it all? It’s ready-to-eat, no thawing required, has a long shelf life when kept at room temperature AND it’s so versatile! Whether you’re rushing to make it for sahur, or you’re looking to be a little healthier, yumeat™’s Plant-Based Luncheon comes in handy! Here’s the recipe you’ve been waiting for 😍Preparation time: 20 mins Cooking time: 10 mins Feeds: 1 personIngredients:Instructions:
  • Spray a skillet pan with oil to grease. Heat the pan over medium heat. Grill the yumeat™ Plant-Based Luncheon, toss often until golden brown. Transfer to a plate and keep warm.
  • Add tomatoes to one side of the pan and mushrooms to the other side. Cover and cook over medium heat until the tomato skin begins to wilt and the mushrooms are tender. Transfer to a plate and keep warm.
  • Spray a little more oil. Crack 2 eggs and fry until they are cooked to your liking.
  • Heat up the baked beans. Then serve together with the warm yumeat™ Plant-Based Luncheon, tomatoes, mushrooms and eggs.

3. French vanilla & cinnamon overnight oats

Oats are an appetising source of proteins and carbohydrates, which keeps you full longer! And one useful fact about it is that it can be made overnight! Why not switch your milk to coconut milk instead? Coconut milk contains healthy fats which prolong the feeling of satiety and reduces your cravings, which we know Ramadan bazaars this year will truly be the test of our temptations 🤭 Still looking for an option to choose? Ayam Brand's Coconut Milk is made from only natural ingredients, and is free from preservatives, colourings, and flavourings! As a non-dairy product, it's also suitable for those who cannot handle dairy!Preparation time: 5 minutesCooking time: 30 minutes for mixing, 3 – 8 hours (overnight)Feeds: 1  paxIngredients:
  • 100g pecans, toasted and chopped
  • A handful of fresh mixed berries, chopped
  • ¾ cup of Ayam Brand’s Coconut Milk
  • ½ cup rolled oats
  • A pinch of cinnamon powder
  • ¼ tsp French vanilla extract (alcohol-free)
  • 1 tbsp honey/maple syrup
Instructions:
  • Mix all the ingredients above except for the fruits and nuts. Store with a lid that’s air-tight in the refrigerator.
  • Top the fruit and nuts on top of the overnight oats. Ready to serve.

4. Bubur Lambuk (Spiced Congee)

Credit: @abby.aziz for InstagramNeed something light and comforting? This Bubur Lambuk recipe definitely ticks off the checklist for that 😋Preparation time: 10 min Cooking time: 40 mins Feeds: 2 people Ingredients:
  • 2 shallots
  • 3 garlic cloves
  • 3cm ginger
  • 2 pandan leaves
  • 1 cup of Ayam Brand’s Coconut Milk (or more if you wish to make it creamier)
  • 1-star anise
  • 2 cloves
  • 1 tablespoon fennel powder
  • 1 cinnamon stick
  • 1 tablespoon green cardamom
  • 1½ tablespoon oil
Instructions:
  • Saute sliced shallots and minced garlic in oil at medium heat until fragrant
  • Add sliced ginger and continue to saute
  • Add aromatics like pandan leaf, star anise, cloves, fennel powder, cinnamon stick and cardamom. Continue to sauté until fragrant
  • Stir fry chicken meat and add rice
  • Add the chicken stock into the pot and bring to a boil. Allow the rice to simmer until soft. When the water has reduced and rice is at the desired texture, add Ayam Brand’s Coconut Milk to get your desired thickness of the porridge, salt and pepper to taste
  • Garnish with fried shallots, chilli slices and parsley. Enjoy!'

5. Kimchi Jjigae

Credit: @fongkitchen for InstagramIf soups are your go-to meal, this nourishing, spicy meal will be your best friend 😍 It’s perfectly tangy, filling enough to prevent you from overeating. You can make it even healthier, by swapping out your meats with yumeat™ Plant-Based LuncheonPreparation time: 15 minutes Cooking time: 15 minutes Feeds: 2 peopleIngredients:
  • 2 cups kimchi (diced)
  • ¾ pound (340g) yumeat™ Plant-Based Luncheon (cut into bite size pieces)
  • 1 tbsp sesame oil
  • ½ onion (chopped)
  • 1 tbsp gochujang
  • 1 tbsp gochugaru
  • 1 tbsp soy sauce
  • 1 tsp minced garlic
  • ½ tsp minced ginger
  • 3 cups water
  • ½ block tofu (slice about ½ an inch thick)
  •  2 scallions (chopped) 
  • Oil
  • Salt and pepper to taste
Instructions:
  • Pour sesame oil into a pan and swirl it around. Add the luncheon bite-sized pieces and cook over medium-high heat.
  • Add kimchi to the pot and stir-fry for about 5 minutes. Add garlic, gochujang, gochugaru and soy sauce. Combine everything thoroughly. 
  • Pour water into the pot and bring to a boil. 
  • Reduce the heat to simmer and let the stew cook for another 20 to 30 minutes. Add tofu after the first 10 minutes and scallions at the very end.
  • Serve it with a bowl of white rice and enjoy!

6. Ikan Bakar Lemak Chilli Padi by Nadiah M Din

Credit: Malay Heritage CentreIf you’re having your extended family over for iftar this Ramadan, having ikan bakar and a range of classic Malay dishes makes a homely and delicious meal! This paste used for the ikan bakar is a delicious and easy way to add flavour to your meal. You'll only need to add it to the fish, wrap it up and grill it for 30 minutes! 🤩Before you proceed, you might be wondering why this was added to the list. Well, as much as we can try to be healthy, sometimes a little ‘cheat’ day or two could help keep us motivated to stay healthy! 😉 Furthermore, what’s important is the time spent together with our loved ones. But that doesn’t mean you can’t adapt your ingredients accordingly! This dish requires coconut milk, and you get a healthier version of it from Ayam Brand. And the best part of it all? Ayam Brand offers a versatile range of coconut milk that can be used to make many dishes such as curries and desserts as well!Preparation time: 20 minutes Cooking time: 40 minutes Feeds: 1 to 2 peopleIngredients:
  • 1 seabass 2 garlic cloves
  • 3 diced green chilli padi
  • 3 red chilli padi
  • 1 tumeric
  • 2 candlenut
  • 5 shallots
  • 2 onions
  • 2 lemongrass
  • 1 key lime
  • 1/2 cup of corn flour
  • Pink Himalayan salt
  • Brown sugar
  • 1 cup of Ayam Brand’s Coconut Milk
  • Olive oil
  • 2 galangal leaves
  • 6 kaffir lime leaves
Instructions:Lemak cili padi paste
  • Blend all diced ingredients with water
  • Add olive oil to the pan
  • Pour blended ingredients into the pan, stir
  • Pour coconut milk into the mixture, stir
  • Add lime juice, brown sugar, salt
  • Add a little bit of cornflour, stir into the mixture
Fish preparation
  • Lay banana leaf on top of an aluminium foil
  • Place sea bass on the banana leaf
  • Apply the lemak cili padi paste inside and around the fish
  • Garnish the fish with lime leaves and galangal leaves
  • Wrap the fish in the aluminium foil and banana leaf, secure tightly
Grilling
  •  Add a little bit of olive oil to the pan 
  • Place the aluminium foil wrapped fish into the pan when it's hot
  • Cover the pan
  • The fish would be ready to eat in 30 - 40 minutes
  • Serve with rice. Enjoy!

7. Spaghetti Bolognese

Credit: UnsplashIf you eat something light and quick when you first break your fast, you’ll definitely get hungrier as the night progresses. A delicious bowl of spaghetti bolognese ought to do the trick 🤤 It’s flavourful, uber filling and perfect to last you through the night before sahur! It also makes a nice dinner too! This recipe switches your usual ground meat options to yumeat’s Plant-Based Minced Meat. It meets the best of both worlds - tasty and healthy! 😋Preparation time: 20 minutes Cooking time: 10 minutes Feeds: 1 personIngredients:
  • 50g yumeat™ Plant-Based Minced Meat
  • 56g Spaghetti Pasta (dry weight)
  • The Sauce:
    • 2g olive oil
    • 2g garlic clove
    • 10g yellow onion
    • 40g water
    • 80g canned diced tomatoes (60g tomato solids + 20g tomato juice)
    • 5g tomato paste
    • Half a teaspoon of white sugar (add or reduce according to your preference)
    • Half a teaspoon of soy sauce
    • 2 dried bay leaves
    • ¾ teaspoon of dried oregano
    • Half a teaspoon of salt for taste
    • Half a teaspoon of black pepper
    • ¾ teaspoon of dried basil
Instructions:
  • Drain the packet of yumeat™ Plant-Based Minced Meat. Keep the drained oil which is canola oil for cooking later.
  • Cook the spaghetti as per the instructions on the packaging.
  • In a separate pot, heat it up. Then fry the onions and garlic in olive oil until brown. Add the plant-based minced meat and fry together until brown.
  • To make the bolognese sauce, mix all the sauce ingredients together. Then add the sauce to the plant-based minced meat mixture above.
  • Stir evenly and bring the heat down to medium. Simmer for 5 minutes, add water if the sauce gets too thick.
  • Pour the sauce over the cooked spaghetti and serve.

8. Moroccan-inspired coconut and chicken tagine

Credit: The Food BlogThis easy and freezable tagine dish is sure to be a family favourite. It's rich, full of depth of flavour and ideal for feeding a hungry crowd! 🤩 Usually, chicken stock is used, but coconut milk gives an extra depth of flavour that complements the spices in this dish. With tons of fibre and protein, and only slightly over 500 calories, it’s a healthy meal that will keep you satisfied throughout the night 😌 Recipe By The Food BlogPreparation time: 10 minutes Cooking time: 30 minutes Feeds: 4 people Ingredients:
  1. 2 tbsp peanut oil
  2. 3 chicken breasts, boneless, skinless cut into quarters
  3. Salt & pepper
  4. cloves garlic minced
  5. 1 medium onion thinly sliced
  6. 1 tablespoon harissa spice blend (you can buy online)
  7. 1 teaspoon cumin
  8. 1 teaspoon turmeric
  9. 1 400 ml can of Ayam Brand’s Coconut Milk
  10. 1 796 can crushed tomatoes
  11. 1 cup of red lentils rinsed
  12. 1 cinnamon stick/dried cinnamon
  13. 1 small acorn squash peeled, seeded and cut into cubes
  14. 2 tablespoons chopped fresh mint
Instructions:
  1. In a dutch oven or large pot, heat oil over medium-high heat.
  2. Season chicken with salt and pepper
  3. Add chicken to the pot, and brown on all sides, for about 5 minutes
  4. Add onion and garlic, cooking until softened, about 2 minutes
  5. Stir in harissa spice, cumin, and turmeric. Cook, stirring, until fragrant.
  6. Stir in coconut milk, crushed tomatoes, cinnamon stick, lentils, and squash
  7. Bring to a boil, then reduce heat to low and simmer for about 20 minutes, until lentils and squash are tender
  8. Remove the cinnamon stick. Serve hot, garnished with mint!

9. Japanese Luncheon Gyoza (with a healthy twist)

Credit: PexelsIf you’re in a snacky mode, these crispy and savoury Japanese luncheon gyozas will be your favourite. For those who don’t cook every day, you might not have any meats ready at home, so if you’re hungry, yumeat™ 's Plant-Based Luncheon is truly a saviour! And it’s as good as the real deal tastes, so we bet you’ll be snacking on them endlessly!Recipe by Share Food (do note that the recipe here mentions pork, but you can replace it with yumeat’s halal-certified Plant-Based Luncheon)Ingredients:
  • 1 can of yumeat™’s Plant-Based Luncheon
  • 1 shiitake mushroom, minced
  • 1 leaf of napa cabbage, minced
  • 1 garlic clove, minced
  • 1 tsp ginger, minced
  • 1 stalk of spring onion, chopped
  • ¼ tsp of black pepper
  • 1 tsp sesame oil
  • 1 tbsp cooking oil
  • 1 pack Gyoza dumpling skin
  • Seasonings
    • 1 tsp sesame oil
    • 1/4 tsp black pepper
  • Dipping sauce
Instructions:
  1. Mince the yumeat™ Plant-Based Luncheon.
  2. Add all the minced ingredients, ground yumeat™ Plant-Based Luncheon, and seasonings into a bowl. Mix well with hands or spatula.
  3. Place a dumpling skin on your hand and place a tsp of filling in the middle of your hand. To make folding easier, lightly dust hands with flour.
  4. Fold skin over into a fan shape and pinch the middle close. Pleat one side of the wrapper only, going from middle to right, then middle to left. (Pleats go inwards.)
  5. Heat oil in a non-stick frying pan over medium-high heat. Place gyozas in a pan.
  6. Cook for 3 minutes or until the bottom is golden brown. Add water to the pan and cover with a lid to steam for 3 minutes or until water evaporates.
  7. Pour the sesame oil around the frying pan for fragrance.
  8. Arrange gyoza on a serving plate, mix sauce ingredients together and serve. 
Many of us always view cooking as a hassle, and we end up either buying out or just grabbing the closest, easiest thing we could find to cook for our meals! More often than not, it ends up being unhealthy and it does not give us the nutrients and energy we need to last through our daily and spiritual responsibilities 😞 Adopt a few changes in your diet by choosing ingredients that are sustainable and are higher in nutritional value such as Ayam Brand’s all-natural coconut milk and yumeat’s Plant-Based Luncheon range. These ingredients have a long shelf life, are made without preservatives, and let you enjoy all your favourite foods guilt-free 🤩 Now that’s a Ramadan meal we all love! 😋Ayam BrandHalal status: Halal-certified Website | Facebook | InstagramClick this link to check out Ayam Brand’s full range of products!yumeat™Halal status: Halal-certifiedWebsite | Facebook | InstagramClick this link to check out yumeat™’s full range of products here!This article is brought to you by Ayam Brand and yumeat.