As the holy month of Ramadan arrives, Muslim mothers who are breastfeeding may find it challenging to maintain their energy levels and nutritional needs while fasting.
They need to consume adequate nutrients and calories during sahur, the pre-dawn meal, to support both their well-being and their baby's growth and development.
To help breastfeeding mums have a nourishing and satisfying sahur, we have compiled a list of 7 recipes that are easy to prepare, packed with nutrients, and use ingredients easily available in our region.
These recipes are perfect for breastfeeding mothers who want to maintain their milk supply, energy levels, and overall health during Ramadan.
Check it out!
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1. Nasi Lemak with Chicken Rendang
Mmm... who doesn't love nasi lemak, right? It's healthy for breastfeeding mums too!
Nasi lemak with chicken rendang is a nutritious meal for breastfeeding mothers due to its high protein and healthy fat content.
Chicken is a rich source of protein which is essential for breast milk production and helps in the growth and development of the baby.
The coconut milk used in the dish is rich in healthy fats that help in the absorption of fat-soluble vitamins like A, D, E, and K.
Additionally, the dish contains several herbs and spices like lemongrass, turmeric, and kaffir lime leaves, which are known for their anti-inflammatory and antioxidant properties.
Nasi lemak with chicken rendang is also a great source of energy that can help breastfeeding mothers stay full and satisfied during the fasting period! Here's how you can make it at home:
Ingredients:
- 2 cups of rice
- 2 cups of water
- 1 cup of coconut milk
- 1 lemongrass stalk, bruised
- 2 pandan leaves
- 2 cloves of garlic, minced
- 2 shallots, sliced
- 1 tsp of ginger paste
- 1 tsp of turmeric powder
- 1 tsp of coriander powder
- 1 tsp of cumin powder
- 2 tbsp of vegetable oil
- 500g of chicken thighs, cut into bite-sized pieces
- 2 kaffir lime leaves
- 1 tbsp of tamarind paste
- 1 tbsp of palm sugar
- Salt to taste
- Sliced cucumbers and boiled eggs, to serve
Instructions:
- Rinse the rice and add it to a pot with 2 cups of water, 1 cup of coconut milk, lemongrass, and pandan leaves. Bring to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the rice is cooked and the liquid has been absorbed.
- While the rice is cooking, heat up a pan with 2 tbsp of vegetable oil over medium heat. Add garlic, shallots, ginger paste, turmeric powder, coriander powder, and cumin powder. Stir-fry until fragrant.
- Add the chicken pieces and stir-fry for 5 minutes, or until the chicken is cooked on the outside.
- Add kaffir lime leaves, tamarind paste, palm sugar, and salt. Mix well and add a cup of water. Bring to a boil, then reduce the heat and let it simmer for about 30-40 minutes, or until the chicken is tender and the sauce has thickened.
- Serve the nasi lemak with chicken rendang with sliced cucumbers and boiled eggs on the side. Enjoy this delicious and satisfying sahur meal!
2. Roti Canai with Dhal Curry
Photo by Pushpak Dsilva on Unsplash
Roti canai with dhal curry is a nutritious meal that can be beneficial for breastfeeding mothers.
The combination of flatbread and lentil curry provides a good balance of carbohydrates, proteins, and fibres.
Roti canai is made with wheat flour and ghee, clarified butter that is rich in healthy fats. This makes it a good source of energy and helps to keep mothers feeling full for a more extended period.
Dhal curry, on the other hand, is made with lentils which are an excellent source of protein and fibre. It also contains spices like cumin, turmeric, and coriander known for their anti-inflammatory properties. The spices used in dhal curry may also help to boost a mother's immune system and support overall health.
The combination of roti canai and dhal curry makes for a delicious and nutritious meal that can help breastfeeding mothers meet their nutritional needs during Ramadan!
Here's how you can make it at home for a healthy and delicious meal:
Ingredients:
For the Roti Canai:
- 2 cups of all-purpose flour
- 1/2 tsp of salt
- 1/2 cup of water
- 1/4 cup of ghee
For the Dhal Curry:
- 1 cup of red lentils
- 3 cups of water
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tomato, chopped
- 1 tsp of cumin seeds
- 1 tsp of mustard seeds
- 1 tsp of turmeric powder
- 1 tsp of coriander powder
- 1 tsp of cayenne pepper
- 2 tbsp of vegetable oil
- Salt to taste
Instructions:
- To make the roti canai, mix the flour and salt together in a large mixing bowl. Add water and knead the dough until it becomes smooth and elastic. Cover the dough with a damp towel and let it rest for about 30 minutes.
- After the dough has rested, divide it into 8 equal parts. Roll each piece into a ball and flatten it with your palms. Brush each piece with ghee and fold it into a square. Let the dough rest for 10 minutes.
- Heat a skillet or griddle over medium heat. Roll each square of dough into a thin, flat circle. Cook the roti canai on the skillet for about 1-2 minutes on each side, until golden brown.
- To make the dhal curry, rinse the lentils and add them to a pot with 3 cups of water. Bring to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the lentils are tender.
- In a separate pan, heat the vegetable oil over medium heat. Add onion and garlic and stir-fry until fragrant. Add tomato, cumin seeds, mustard seeds, turmeric powder, coriander powder, and cayenne pepper. Stir-fry for 2-3 minutes.
- Add the spice mixture to the pot with lentils. Mix well and let it simmer for another 10 minutes. Add salt to taste.
- Serve the roti canai with dhal curry on the side. Enjoy this delicious and satisfying sahur meal!
3. Oatmeal with Peanut Butter and Bananas
Photo by Akis Fisaris on Unsplash
Oatmeal with peanut butter and bananas is a nutritious meal that can be beneficial for breastfeeding mothers.
Oatmeal is an excellent source of complex carbohydrates and fibre, which helps to keep mothers feeling full for a longer period of time.
Additionally, it contains beta-glucan, a type of soluble fibre that has been shown to help reduce cholesterol levels and support heart health. Peanut butter is rich in healthy fats, protein, and fibre, which can help to stabilize blood sugar levels and keep mothers feeling satisfied throughout the day.
Bananas are a good source of potassium, vitamin C, and vitamin B6, which can help to support overall health and energy levels.
Combining these three ingredients creates a delicious and nutritious meal that can help breastfeeding mothers meet their nutritional needs during Ramadan.
Ingredients:
- 1 cup of rolled oats
- 2 cups of water
- 1/4 tsp of salt
- 1 banana, sliced
- 2 tbsp of natural peanut butter
- 1 tbsp of honey (optional)
Instructions:
- In a medium-sized pot, bring the water and salt to a boil. Add the oats and reduce the heat to low. Stir occasionally and cook for about 5 minutes, or until the oats have absorbed most of the water.
- While the oats are cooking, slice the banana and set it aside.
- Once the oats are cooked, turn off the heat and stir in the peanut butter until it is fully incorporated.
- Divide the oatmeal into two bowls and top each bowl with sliced bananas. Drizzle honey on top if desired.
- Serve immediately and enjoy your nutritious and delicious sahur meal!
#HHWTTtip: You can also add other toppings such as nuts, seeds, or dried fruits to make the oatmeal even more flavorful and nutritious.
4. Stir-fry Vegetables with Tofu
Stir-fry vegetables with tofu is not only a delicious meal, but it's also a healthy and nutritious option for breastfeeding mothers.
Packed with various colourful veggies, this dish provides an array of vitamins, minerals, and antioxidants essential for maintaining a healthy immune system.
Tofu is an excellent source of plant-based protein, which can help to keep mothers feeling full and satisfied.
Additionally, it contains calcium and iron, two essential minerals that are crucial for lactating mothers.
With its colourful and crunchy veggies, protein-packed tofu, and delicious flavour, this stir-fry is sure to become a favourite among breastfeeding mothers!
Ingredients:
- 1 block of firm tofu, drained and cubed
- 2 tablespoons of vegetable oil
- 1 teaspoon of sesame oil
- 2 cloves of garlic, minced
- 1 teaspoon of grated ginger
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup of broccoli florets
- 1 cup of sliced mushrooms
- 1 small onion, sliced
- Salt and pepper to taste
- 2 tablespoons of soy sauce
- 1 tablespoon of cornstarch
- 1/4 cup of vegetable broth
Instructions:
- In a wok or large skillet, heat the vegetable oil and sesame oil over medium-high heat.
- Add the garlic and ginger and stir-fry for 30 seconds, or until fragrant.
- Add the cubed tofu and stir-fry for 5 minutes, or until lightly browned on all sides.
- Add the sliced bell peppers, broccoli florets, sliced mushrooms, and onion to the wok. Stir-fry for 3-5 minutes, or until the vegetables are crisp-tender.
- In a small bowl, whisk together the soy sauce, cornstarch, and vegetable broth.
- Pour the soy sauce mixture over the vegetables and tofu, and stir-fry for an additional 2-3 minutes, or until the sauce has thickened and coated the vegetables and tofu.
- Season with salt and pepper to taste.
- Serve the stir-fry over steamed rice or with noodles, and enjoy your healthy and delicious sahur meal!
5. Smoothie Bowl with Mixed Berries
Smoothie bowl with mixed berries is a colourful and delicious breakfast option that is packed with nutrition for breastfeeding mothers.
Berries are a great source of vitamins, fibre, and antioxidants, which can help to boost the immune system and reduce inflammation in the body.
The addition of yoghurt and chia seeds in this smoothie bowl provides a good source of calcium, which is essential for maintaining strong bones and teeth during lactation.
Chia seeds are also rich in omega-3 fatty acids, which are important for brain and eye development in babies.
The natural sweetness of the mixed berries eliminates the need for added sugars, making this smoothie bowl a healthy and guilt-free option for mothers who are trying to manage their weight.
With its vibrant colours, delicious taste, and nutritious ingredients, this smoothie bowl is the perfect way for breastfeeding mothers to start their day.
Ingredients:
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1 banana, sliced
- 1/2 cup plain Greek yoghurt
- 1/4 cup almond milk (or milk of choice)
- 1 tablespoon chia seeds
- 1 tablespoon honey (optional)
- Toppings: sliced almonds, granola, additional berries
Instructions:
- In a blender, combine the mixed berries, banana, Greek yoghurt, almond milk, chia seeds, and honey (if using).
- Blend the ingredients until smooth and creamy.
- Pour the smoothie mixture into a bowl.
- Top the smoothie bowl with sliced almonds, granola, and additional berries.
- Serve immediately and enjoy your healthy and nutritious sahur meal!
#HHWTtip: You can also freeze the mixed berries and bananas before blending to create a thicker and creamier smoothie bowl.
6. Mee Siam with Hard-Boiled Eggs
Photo by ikhsan baihaqi on Unsplash
Mee Siam with hard-boiled eggs is a delicious and nutritious dish that is perfect for breastfeeding mothers.
The dish is made with rice noodles, which are low in fat and high in carbohydrates, making them an excellent source of energy for busy mums.
The addition of tofu and hard-boiled eggs provides a good source of protein, which is essential for building and repairing tissues in the body.
Mee Siam is also loaded with vegetables like bean sprouts, chives, and garlic, which are packed with essential vitamins and minerals that can boost the immune system and promote overall health.
The dish is typically cooked in a flavourful and spicy sauce that adds a delicious kick to the meal, making it a perfect option for mothers who crave bold and savoury flavours.
With its delicious taste and nutritional value, Mee Siam with hard-boiled eggs is the perfect sahur meal for breastfeeding mothers.
Ingredients:
- 200g rice vermicelli noodles
- 200g firm tofu, diced
- 2 hard-boiled eggs, sliced
- 2 cups bean sprouts
- 1/2 cup chives, chopped
- 2 cloves garlic, minced
- 2 tablespoons vegetable oil
- 1/2 cup water
- 3 tablespoons tamarind juice
- 3 tablespoons soy sauce
- 2 tablespoons palm sugar
- 2 teaspoons chilli paste
- Salt to taste
- Lime wedges, for garnish
Instructions:
- Soak the rice vermicelli noodles in hot water until they are soft, then drain and set aside.
- Heat the vegetable oil in a wok or large skillet over medium-high heat.
- Add the garlic and fry for 30 seconds until fragrant.
- Add the tofu and stir-fry until lightly browned.
- Add the bean sprouts and chives, and stir-fry for 1-2 minutes until slightly softened.
- In a separate bowl, mix together the water, tamarind juice, soy sauce, palm sugar, and chilli paste to make the sauce.
- Pour the sauce into the wok and bring it to a boil.
- Add the rice vermicelli noodles to the wok and stir-fry for 2-3 minutes until the noodles are evenly coated with the sauce.
- Add salt to taste.
- Serve the Mee Siam hot, topped with sliced hard-boiled eggs and lime wedges.
Enjoy your delicious and nutritious sahur meal!
7. Bubur Cha Cha with Coconut Milk
Bubur Cha Cha with coconut milk is a delightful dessert that is also highly nutritious for breastfeeding mothers.
This Malaysian dessert is a creamy, sweet and fragrant concoction made from sweet potatoes, taro, yams, and sago pearls cooked in rich and creamy coconut milk.
Sweet potatoes, taro, and yams provide a rich source of complex carbohydrates, fibre, and vitamins, all of which are essential for breastfeeding mothers to maintain their energy levels and support healthy digestion.
The sago pearls add a chewy texture to the dessert and are a great source of energy.
Coconut milk, on the other hand, is rich in medium-chain fatty acids that can boost energy and metabolism, making it an ideal ingredient for breastfeeding mothers.
Overall, Bubur Cha Cha with coconut milk is a sweet and satisfying dessert that is also highly nutritious and perfect for a sahur meal for breastfeeding mothers.
Ingredients:
- 1/2 cup sweet potatoes, cubed
- 1/2 cup taro, cubed
- 1/2 cup yam, cubed
- 1/4 cup sago pearls
- 1/2 cup palm sugar
- 1/2 teaspoon salt
- 1 can (14 oz) coconut milk
- Pandan leaves (optional)
Instructions:
- Soak the sago pearls in water for at least 30 minutes, then drain and set aside.
- In a pot, bring 4 cups of water to a boil.
- Add the sweet potatoes, taro, and yam to the pot and boil until they are tender.
- Add the sago pearls to the pot and cook for 3-4 minutes until they are translucent.
- Add the palm sugar and salt to the pot and stir until the sugar has dissolved.
- Add the coconut milk to the pot and stir to combine.
- Add pandan leaves to the pot (if using) and bring the mixture to a simmer.
- Simmer for 5-7 minutes until the mixture has thickened slightly.
- Remove the pandan leaves and serve the bubur cha cha hot or cold.
Enjoy your creamy and nutritious Bubur Cha Cha with coconut milk!
Ramadan is a time of spiritual reflection and fasting, and for breastfeeding mothers, it can be a challenging time to maintain a healthy diet while keeping up with the demands of nursing.
However, with these seven delicious and nutritious sahur recipes, you can easily meet your nutritional needs while enjoying a variety of flavours and textures.
From the protein-packed Nasi Lemak with Chicken Rendang to the vitamin-rich Smoothie Bowl with Mixed Berries, these recipes are not only tasty but also provide essential nutrients that are important for both your and your baby's health.
So, try out these recipes and stay healthy and energised throughout the month of Ramadan!