The holy month of Ramadan is a blessed time to bring ourselves closer to Allah, and we do that by fasting from dawn to dusk, performing tarawih prayers at home, adopting the habits of our Prophet Muhammad, and more. Besides that, it's also a time to learn more about the blessings of sahur such as helping us to attain the salutations of Allah and energises us throughout the day of fasting. Waking up early for sahur may be tough (especially for night owls), but having your pre-dawn meal is important before you fast.
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Aside from reading our 30 yummy sahur recipes for every day of Ramadan, it's essential to know the right food and ingredient that'll nourish your body. If one of your Ramadan goals is to stay healthy and keep yourself full for a long time, it's time to add more superfood into your sahur! Superfood is described as a type of nutrient-rich food that will bring exceptional health benefits to your body, so read on to find out more about it.
1. Dates
If you only have 5 minutes for sahur, one of the first superfoods that come to mind are dates. After all, our Prophet (S) said: "How excellent are dates as the believer’s Suhoor" [Abu Dawood, Ibn Hibban and al-Baihaqee; Sahih]. As it turns out, dates are packed with vitamins, minerals, dietary fibre and potassium that'll keep you going throughout the day. It also has many health benefits such as reducing your blood pressure, improving your digestive health and decreasing the risk of heart-related diseases.
2. Avocado
There's a reason why avocados made its way into the superfood category. Favoured for its rich and creamy flavour, each spoonful is packed with vitamins C, E, K, and B-6 as well as potassium and omega-3 fatty sides. Don't worry about its high monounsaturated fat content because it's considered a 'good and healthy fat', similar to the ones you'll find in nuts and olive oil, which can decrease your cholesterol level when you consume it in moderation. The best part is, avocados are pretty versatile and you can enjoy it on its own or stuffed with eggs or vegetables.
3. Berries
Strawberries, blueberries and raspberries - it's tough to find a berry that we don't love. Besides adding a pop of colour to our oatmeals, pancakes and cereals, it's a great source of nutrients despite how tiny they are! Rich in antioxidants, vitamin C, and fibre, these yummy treats can also help to regulate your blood sugar, reduce hunger and combat inflammation. Make sure to enjoy a handful of berries for sahur!
4. Eggs
We love eggs on everything - fried rice, instant noodles, you name it. But have you stopped to wonder about its health benefits? The next time you're having soft boiled eggs with toast, remember that eggs are loaded in protein, which is an important macronutrient to fuel and build your body mass. It also has other health benefits like decreasing your risk of heart disease, repairing body tissues, and keeping your immune system nice and healthy. Since it's inexpensive and versatile, you can enjoy however you like, from scrambled to hard-boiled.
5. Yoghurt
Don't you just love seeing a dollop of thick and creamy yoghurt on top of pancakes and puddings? Available in most supermarkets, it's a low-calorie superfood that's rich with nutrients and calcium. Besides being absolutely yummy on its own (with fruit toppings, of course), enjoying a cup of yoghurt daily can reduce the risk of high blood pressure, strengthen your bones and build muscle. If you're exercising regularly after iftar, it also makes a good pre and post-workout snack!
6. Bananas
There's no denying that bananas make an amazing snack for sahur. Loaded in high fibre, potassium and natural sugar, you can easily add banana slices to your oatmeal, peanut butter toast and pancakes. Thanks to the soluble fibre content, it can also slow down your digestion and help you to stay full for a long time. Besides being kind to your digestive system, this popular superfood can help you maintain a good healthy heart, regulate blood pressure and increase your metabolism.
7. Oats
We love how easy it is to prepare a bowl of oatmeal for sahur, and if you don't know it already, this whole-grain wonder is part of the superfood family! While there are rolled and crushed oats available in the supermarket, there's also instant oats to speed up your sahur preparation. Besides being amazingly nutritious, it can also lower down your cholesterol, regulate your blood sugar level, and relieve constipation. Whether you love boiling the oats in hot water or milk, just jazz up your bowl with other superfoods like berries, bananas and dates - and you have a meal that'll keep you full.
8. Olives
If there's another surprising superfood that you should know about, it has to be olives! They may be small, but each olive is loaded with vitamin E, dietary fibre and antioxidant. Just in case you need more reasons to add these tiny olives into your daily diet, it protects you from anaemia, keeps your immune system healthy, and regulates your blood pressure. Whether you prefer green or black olives, the simplest way to enjoy it is by eating the fruit as it is.
9. Sweet potato
You might be used to the potassium-rich white potatoes, but did you know that sweet potato is rich in vitamin A and has lesser calories? It is also loaded in nutrients and can regulate your blood sugar levels to keep you healthy. The best way to enjoy sweet potatoes is to bake and season it well. You can also turn it into sweet potato hummus or breakfast hash, which you can prepare in advance and have it for sahur.
10. Salmon
The superfood family would be incomplete without salmon! Aside from being a good source of protein, it has loads of vitamin B12, potassium, and omega-3 fatty acids as well as low in calorie and saturated fat. Whether you enjoy pan-seared salmon with crispy skin or glazed salmon, it comes with a range of health benefits that includes improving your immunity system, balancing your blood pressure, and keep you full for longer.
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If you're planning to have a healthy and nourishing sahur, don't forget to enjoy it with these delicious superfoods too! Whether you're jazzing up your oatmeal with berries or starting your sahur with Medjool dates, we hope it'll give you strength for worship throughout the day.