Ramadan Is Coming Up: Meal Prep With Minimal Ingredients For Meals That Last Days

As we approach the month of Ramadan, the ninth month of the Islamic calendar, preparations for a month of fasting, prayer, reflection and community will soon be underway. However, the first few days of Ramadan will be different this year. With the movement control order in place until the 28th of April and the first day of Ramadan being on the 23rd, preparations will have to be done well in advance. And while fasting does have it’s health benefits, it is important to ensure that proper, balanced meals are had so that you can continue to go through the day with the energy you need.

 

Here are easy recipes that take less than an hour to make (even less if you prep beforehand!) and can be stored for days. The recipes also require ingredients found in most Malaysian cupboards and kitchens so you don’t have to worry about grocery shopping during this time! Give these recipes a try and let us know how they go!

 

Recipes for Sahur

1. Oatmeal Pancakes (5 Servings)

TOTAL TIME NEEDED: 25 minutes

WHAT YOU NEED:

  • 1½ cups oats flour (rolled or instant oats)
  • ¼ tsp salt or as needed
  • 1½ tsp baking powder
  • 1/8 tsp cinnamon (ceylon cinnamon) (optional)
  • 2 large eggs
  • 1 cup milk (any milk at room temperature; avoid cold milk)
  • 1½ tbsp melted butter or oil
  • 1 tsp vanilla extract
  • 1 tbsp sugar

 

 

 

 

 

HOW TO COOK:

  • Powder or process 1½ cups rolled or instant oats to a fine flour.
  • Measure 1½ cups of this to a mixing bowl. (Use up the excess in your porridge.)
  • Add baking powder, salt, and cinnamon as well. Mix together.
  • In another bowl whisk together, eggs, milk, melted butter, vanilla and sugar until well mixed.
  • Add the flour to the egg mixture and mix until it is of a thick, pouring consistency.
  • Set this aside for 8 to 10 minutes.
  • Grease a pan and heat it.
  • When it’s hot enough, pour ¼ cup of this batter and gently spread it.
  • Cook on medium heat until the base is firm, flip it and remove from pan when it is golden brown.
  • Serve hot with chocolate syrup or maple syrup.

 

2. Dry Fruit Milk Shake (Per Serving)

TOTAL TIME: +/- 5 MINUTES

 

WHAT YOU NEED:

  • ¼ cup almonds
  • ¼ cup pistachios, unsalted variety
  • ¼ cup cashews, unshelled
  • ¼ cup of dried raisins
  • 8 pieces, unseeded dates
  • 3 figs, dried
  • ½ cup milk

 

 

 

 

HOW TO COOK:

  • First blend all the nuts chopped in ½ cup milk, together in a blender.
  • Then add sugar as required and 2-cups milk.
    Blend till it becomes frothy.
  • Stir and pour in glasses.
  • Garnish with a few dry fruit slices and serve dry fruits milkshake immediately.

(Alternatively, you can add oats – rolled or normal – to make the drink thicker and more filling!)

 

3. Curried Egg Salad on Naan (Serves 2 – 4)

TOTAL TIME: N/A

WHAT YOU NEED:

  • 6 large eggs
  • 2 tablespoons plain Greek yogurt
  • 2 tablespoons mayonnaise
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon fine salt, plus more for seasoning
  • 1/4 teaspoon ground coriander
  • 1/8 teaspoon ground turmeric
  • 1/8 teaspoon freshly ground black pepper
  • 2 pieces naan, preferably warmed
  • 1 cup loosely packed arugula

(Alternatively, use pre-packed curry powder for more oomph!)

 

 

 

 

 

HOW TO COOK:

  • Place the eggs in a large saucepan or pot so that they sit in a single layer. Add enough cold water to cover the eggs by 1 inch. Bring to a boil uncovered over high heat.
  • Remove from the heat, cover with a lid, and let sit for 10 minutes.
  • Meanwhile, mix the yogurt, mayonnaise, cumin, salt, coriander, turmeric, and pepper together in a medium bowl until smooth. Prepare an ice bath (large bowl filled with ice water).
  • When the eggs are ready, tap them gently against the counter to crack the shell in a few places, then submerge in ice water for at least 1 minute. Peel the eggs and dice into small pieces. Fold the eggs into the yogurt mixture. Taste and season with more salt as needed.
  • Place the naan on a cutting board. Divide the arugula over the naan. Dollop the egg salad over the arugula, spread into an even layer, and top with cilantro if using. Cut each naan into wedges and serve.

 

STORAGE:

The egg salad can be made up to 3 days in advance and stored in an airtight container in the refrigerator.

 

Recipes for Iftar

1. Fattoush Salad (4 Servings)

TOTAL TIME: 15 MINUTES

WHAT YOU NEED:

Salad

  • 1 large double-ply pita bread cut into triangles
  • 3 tablespoon olive oil
  • Kosher salt to taste
  • Freshly cracked pepper to taste
  • 1 large head of romaine lettuce chopped
  • 1 large vine-ripe tomato diced
  • 2-3 Persian cucumbers quartered
  • 1/2 a large green pepper chopped
  • 5 radishes diced
  • 2 green onions/scallions chopped
  • 1/4 cup fresh chopped parsley

 

Dressing

  • 3 tablespoon olive oil
  • 2 tablespoon lemon juice
  • 2 garlic cloves pressed or grated
  • 1 teaspoon sumac substitute grated lemon zest
  • 1 teaspoon pomegranate molasses substitute balsamic glaze
  • 1/2 teaspoon mint fresh or dried
  • 1/2 teaspoon kosher salt
  • Fresh cracked black pepper to taste

 

HOW TO COOK:

  • In a large skillet, heat 3 tablespoons of extra virgin olive oil on medium heat. Add the pita bread and season with kosher salt and freshly cracker peppers.
  • Fry the pita for 5-7 minutes until the pieces are crispy and golden in color. (Alternatively, bake the pita bread at 425F° for 5-10 minutes.) Set the fried bread aside.
  • In a large bowl, add the salad dressing ingredients: olive oil, lemon juice, garlic, sumac, pomegranate molasses, mint, salt and pepper. Whisk together until the dressing is emulsified and well blended.
  • Add the lettuce, tomatoes, cucumbers, green peppers, radishes, green onions and parsley to the large bowl of dressing and toss to combine.
  • Add the fried pita bread to the salad immediately before serving and gently toss again.
  • Serve chilled or at room temperature.

 

STORAGE: 

  • If the salad has not been tossed, you can store it in an airtight container for up to 4 days.
  • If it has been tossed, I would only recommend storing it for 24 hours since it will be soggy after that. The dressing will keep well for up to 1 month in the fridge.

 

 

2. Beef Kafta (6 Servings)

TOTAL TIME: 30 MINUTES

WHAT YOU NEED:

  • 1/4 cup chopped parsley
  • 1 small yellow onion quartered
  • 1 pound ground beef
  • 2 teaspoons 7 spice
  • 1/2 teaspoon cumin
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon coriander
  • 1/8 teaspoon cayenne pepper
  • Salt and pepper to taste

 

 

 

 

HOW TO COOK:

  • Place the parsley in the bowl of a food processor and pulse until finely chopped, remove and set aside.
  • In the same food processor bowl used to chop the parsley, place the quartered onion and pulse until finely chopped. Drain the onions slightly to release excess moisture.
  • Return the parsley back to the bowl of the food processor with the onions. Add the ground beef to the food processor in addition to all the spices. Run the food processor on pulse once or twice until ingredients are well combined and form a pasty meat mixture.
  • Transfer the mixture from the food processor to a large bowl and form the Kafta into an oblong shape about 1 inch in thickness. You can form them on a wooden skewer or without.
  • Grease the grates of a gas grill or indoor grill pan, and preheat it to medium high heat. When heated through, transfer the kafta to the grill. Grill for 4-5 minutes per side, depending on your preferred level of doneness.
  • Serve hot off the grill with your choice of side.

 

 

STORAGE:

  • Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
  • You can make the patties ahead of time and freeze for up to 3 months. When ready to grill them, thaw in the fridge overnight or for at least 6-8 hours.

 

 

3. Mujadara (8 Servings) [VEGAN]

TOTAL TIME: 55 MINUTES

WHAT YOU NEED:

  • 2.5 cups green or brown lentils
  • 1 cup rice
  • 1 teaspoon salt
  • 4 tablespoons olive oil divided
  • 6 onions 5 chopped, and 1 sliced
  • 1 teaspoon ground cumin

 

 

 

 

 

 

 

HOW TO COOK:

  • Rinse lentils, strain and place in a large pot with 5 cups of water. Bring mixture to a boil, then simmer and cook until the lentils are tender, about 15 minutes.
  • Rinse the rice, then transfer to the pot of lentils and season with salt. Add 2 cups water, bring to a boil, then reduce to a simmer and cook until the rice is tender, about 15 minutes.
  • In a separate large pan, heat two tablespoons of olive oil on medium heat and fry the chopped onions until golden brown, about 10-15 minutes. Transfer on top of the lentils and rice mixture, add cumin and toss to combine.
  • In the same large pan used to cook the onions, heat the remaining olive oil on medium heat and fry the sliced onions until golden brown and caramelized, about 15 minutes. In the last couple minutes of frying the onions, you can turn up the heat to high to get a crispy texture.
  • Serve the caramelized onions on top of mujadara with yogurt and mint, if desired.

 

STORAGE:

  • Store any leftovers in an airtight container. They will last about 4-5 days in the fridge.
  • You can freeze the mujadara for up to 3 months. To re-heat, thaw in the fridge overnight and microwave until heated through.

 

 

 

The best way to ensure that you have a well-balanced meal at both both sahur and iftar is to have meals that are rich in complex carbs (found in peas, beans, whole grains, and vegetables) and protein as well as high in fiber are necessary. Not only that, to ensure that you stay hydrated throughout the day, eating water-dense fruits will help reduce. Avoid caffeine, sugar and carbonated drinks as these will accelerate dehydration and can cause insomnia.

 

 

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