5 easy-on-the-tummy meals for sehri
A few things signify the arrival of Ramadan and one of them is sehri. Ramadan sehri is one of the most important meals we consume as it is the last one before iftar. Sehri should be fulfilling and healthy at the same time.
Thus, here are 5 sehri ideas that are both healthy and easy on the stomach.
This dish is of North African and Middle Eastern origin and comprises poached eggs in spicy tomato sauce.
In a pan, heat two tablespoons oil and add one diced onion, one garlic clove, and a red bell pepper – season with salt and stir. Add one cup of diced tomatoes to this followed by spices including one teaspoon cumin powder, black pepper, red chilli powder, and paprika. Cook this mixture for five minutes and then make dents on the surface.
Crack one egg on top of each dent and let this cook on medium-heat for 10 – 15 minutes. Once the eggs are fully cooked, garnish with fresh coriander leaves or spring onions. You can have this with rice, bread, or naan.
To make the broth, to two cups of chicken stock, add slices of fresh ginger along with a tablespoon of soy sauce and a teaspoon of dark soy sauce. Also, add a dash of vinegar and your preferred hot sauce. You can also add shredded cabbage and carrots to make it more fulfilling. In a separate pot, add frozen dumplings to boiling water and cook them until tender. Remove them and add some bok choy to the water until they wilt. To the broth, add a teaspoon of white pepper powder and sesame oil. Give it one last stir and remove from the heat. Pour this into your serving bowl and top with boiled egg, bok choy, dumplings, and sliced mushrooms.
GRILLED CHICKEN SALAD
Marinate two pieces of chicken breast with half teaspoon of each – smoked paprika, garlic powder, black pepper, mixed herbs, salt, and chilli flakes along with one tablespoon of each — olive oil and lemon juice. Massage the chicken pieces with this mixture and let it sit. Meanwhile, chop lettuce, cucumber, tomato, and onion.
Brush a grill pan over heat, and place the chicken slices. Once both sides are cooked, remove from heat and let them rest. To make the dressing, mix together one tablespoon finely chopped coriander and a garlic clove, along with one tablespoon mustard and lemon juice, three tablespoons olive oil, along with salt, black pepper, and chill flakes to taste. Slice the chicken pieces and toss with the vegetables, and drizzle over your dressing.
FRUIT SMOOTHIE BOWLS
Take out the pulp of one dragon fruit and slice one banana. Soak three tablespoons of oat with half a cup of milk. Blend these three elements together along with a tablespoon of desiccated coconut and a teaspoon of honey. Pour this into a bowl and top with your favourite toppings. Some healthy options include sliced bananas, chia seeds, granola, and chopped nuts.
You can replicate the recipe with strawberries as well since they are in season now. Just swap the dragon fruit for strawberries, and use one cup of diced strawberries in this case. You can top your strawberry smoothie bowl with strawberry slices along with blueberries and shredded coconut.
OATS JAR WITH FRUITS
Pour half cup milk to half cup rolled oats and add a quarter cup of Greek yoghurt along with one tablespoon chia seeds and one teaspoon honey. Stir everything together and leave it in the fridge overnight. You can prepare this after iftar and by the time of sehri, it should be ready.
Once chilled, it should be firm to the touch. Top this with a variant of fruits of your choice. You may include diced strawberries, kiwi, banana, blueberries, pomegranate, and dragon fruit. For added fruitiness, you may also drizzle over some fruit syrup to top it off.
Food and Photo: Fariha Amber