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Ramadan Healthy Food Guide Part of the Behalal.org Ramadan 2015 Magazine.
Bismillahir rahmanir rahim. In The Name of Allah, The Beneficent, The Merciful.
Assalamu Alalikum Wa Rahmatullahi Wa Barakatuh (May the peace, the mercy, and the blessings of Allah be upon you) Welcome to our third magazine, it’s a charity magazine with the intention to help consumers. We are changing things a little this year by releasing articles as we go along. Our primary focus is food, diet, health and protection of the halal diet. We also have a free android app for you to access on the go https://play.google.com/store/apps/details?id=org.behalal&hl=en_GB Ramadan shall be another opportunity for reflection, change, recognising and attaining closeness to Allah swt through our food/diet, prayer, zakat and ibaadat. To truly believe and have the realisation of Allah swt. We prayer for all to reap the full benefit of Ramadan 2015. Every element of our life is part of worship and Behalal.org is your platform to protect the halal diet through information, education and advice to allow informed choices to be made. If you wish to help us in researching and writing please contact us info@behalal.org
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Behalal Magazine 2015 | behalal.org
Ramadan: A Time to Reflect and An opportunity for change. We begin in the name of Allah, the Most Gracious, the Most Merciful and send salutations on the Messenger Muhammad (saw). On 18th June 2015, Muslims across the world will welcome the blessed month of Ramadan. The month of Ramadan is the holiest time in the year for Muslims. It provides us with an opportunity to recharge our imaan (faith) and renew our relationship with Allah. Aside from abstaining from food and drink during daylight hours, the higher purpose is to go above and beyond - bond with other human beings, empathise with those who are less fortunate, give charity, perform good deeds and increase in worship to benefit from the mercy and forgiveness Allah promises to bestow in this month. The month of Ramadan provides the perfect opportunity for us to inwardly reflect on our lives and make sincere resolutions to change for the better throughout the proceeding months. As the hadith of Aisha (ra) states, ‘The Messenger of Allah (peace and blessings be upon him) used to strive more in worship during Ramadan than he strove in any other time of the year; and he would devote himself more (in the worship of Allah) in the last ten nights of Ramadan than he did in earlier part of the month’ (Muslim). It is important that we keep these wise words in mind during this month and work towards emulating the practice of the beloved Prophet (saw). Allah says in His book, ‘The month of Ramadan [is that] in which the Qur’an
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was revealed...’ (2:185). In this month of Ramadan, we must make it one of our goals to reconnect with the Book of Allah and look to apply the advice it gives into our daily lives. We will see, through regular listening and recitation of the Qur’an, the significantly positive effect it has on our emotions, intellect health and general wellbeing. The month of Ramadan should be used as a means of moral and spiritual growth. It is important that we plan out our month in advance to ensure we are maximising the benefit we take from it. We should make a conscious effort to pray in congregation 5 times a day, look to pray the nafl (additional) prayers, stand in vigils through the night prayers (Taraweeh) and look to eating healthy, nutritious foods. Through all this, you will notice a natural closeness develops with Allah and a sense of calm and belonging comes over you. It is also important to ensure we use this blessed month as a time for moral development, self-improvement and self-discipline. Ramadan teaches us that we as can refrain from halal things (i.e food and drink), similarly, stay away from haram activities such as lying, backbiting, cheating and fighting. We must ensure that Ramadan is a time where we drop all our bad habits and look towards improving our behaviour through truthfulness, honesty, respect for others, sacrifice and generosity.
Let us also make this Ramadan about building stronger relations with our neighbours and the wider community. The hadith of the Prophet Muhammad (saw) says, ‘Anyone who feeds a fasting person will be given an equal reward to his’ [Sahih Muslim], so let us make sure we open our homes and our Mosques to feed not only our Muslim brothers and sisters but also invite the wider nonMuslim community to share this blessed month with us. Ramadan can be used as an opportunity to change the negative perceptions around Islam and Muslims by sharing the goodness of this month with those around us. May Allah accept your prayers and good deeds this Ramadan and enrich our lives.
Qari Muhammad Asim, MBE Imam, Makkah Mosque, Leeds
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Behalal Magazine 2015 | behalal.org
Ramadan. A time for good food choices. Tehseen Hasan: State Registered Dietician, member of British Dietetic Association (BDA) BSc Hons dietetics. Works in NHS general dietetics, in acute and community settings. Advisor to NHS produced Ramadan Health and Spirituality Guide 2006
Like everything in life, balance is key. Our great prophet Mohammed pbuh always preferred the middle path in everything in life. When he was offered the choice between water, milk and honey before the journey to the Mairaj, he demonstrated to us to choose the middle path by choosing milk. Now with this in mind if you take in the information it would be greatly effective.
Good Food Choices You must have heard about the advice on cutting down on sugar, salt and fat in your diet and this information appears in different magazines and media repeatedly. Generally we are bombarded with this phrase in our daily life. At behalal, our aim is to guide you through this information and give you practical alternatives. The dietetic advice here is specifically tailored for Ramadan on the guideline and background of balance (aitidal).
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According to a study by Harvard University, wholegrains such as oats may be the key to living longer – so there’s no better time to perfect your sohoor with a bowl of porridge Behalal Magazine 2015 | behalal.org
Ramadan shopping - Buy local, seasonal, natural and wholesome foods (Halal/tayyib)
Clever Shoppers Guide Our clever shopper’s guide is designed to arm you with the information to help yourselves and your families benefit from the Ramadan deals. Here I would like to remind our readers that all food products in the deals are not for taking and some are best left alone.
In Ramadan, make sure to do as much as possible before hand. This would include menu planning and any food preparatory practice that can be conducted with daily/weekly menu.
Some handy advice on choosing cooked foods for the month of Ramadan. Dates are more than just a happy alternative to refined sugar – it’s a nutrient powerhouse too!
Grab them • • • • • • • • • • • • • • • • • • • • • • •
Wholemeal flour, plain whole nuts (not salted) salt free crisps small packet unsalted popcorn no sugar added squash, and cordial fresh fruit juice no sugar added* fruit smoothies no sugar added* olive oil/ rapeseed oil or vegetable oil plain biscuits like rich tea/ morning coffee unprocessed dates cream crackers cottage cheese Humus Apple cider vinegar Honey All fruits and vegetables, dairy products semi skimmed milk (green top) , yogurts all different types of beans, including chick peas, kidney beans, black eyed beans etc lean red meat/chicken, fish all varieties lentils all varieties rolled oats
Let them go • • • • • • • • • • •
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white flour, ready made paratha ready made samosas salted nuts, salty crisps Bombay mixes, all kinds Pre made lassies Sugar drinks all varieties Butter or ghee Vegetable fat, hydrogenated fats High sugar cream biscuits (all varieties) Dates dipped in sugar syrup (avoid buying these, they are usually glossy in finish and are available in all big supermarkets Ramadan deals) Full fat cheeses full fat cream cakes and pastries all varieties processed halal meats like halal sausages/burgers etc
Food to avoid • • • •
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Drinks are 150- 200mls per portion. Remember balance of portions is necessary. Our Holy Quran says “Eat of the good things we have provided for your sustenance but commit no excess therein” Surat Taha 20: verse 81.
Avoid foods that are pre prepared in shops as they are high in salt and fat e.g. pre made parathas In bread and cereal varieties avoid all products made of white flour Convenience foods e.g. pakoras and samosas bought from the shop Pre made lassis (very high in sugar and calories and preservatives)
Right alternatives
Portion sizes should be considered before consuming these products.
So we have shopped wholesome and healthy ingredients, it’s time now to plan what to do with these: 5
The aim is to give you practical everyday choices. Here at Be Halal we believe in giving the right practical advice and choices for our readers to make informed decisions.
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Choose home cooked rotis, chapattis or pita bread Choose the wholemeal varieties of all breads including pita bread, normal loaf of bread. rotis made from wholemeal flour Samosas sprayed with cooking oil and baked in the oven at home Prepare lean meat dishes with all excess fat trimmed Lentil soups with rolled oats Home made smoothies, no sugar added, can add semi skim milk and low fat yogurt for much needed calcium in diet
Behalal Magazine 2015 | behalal.org
Hydration Tips to achieve the optimum hydration in Ramadan: •
Firstly you would need a pint size glass for measure Identify at least 3 different times when you can have water (I suggest one glass in suhoor, one at iftar, and one during or after taraweeh) Any additional drinks you consume would be a bonus once you have adopted this technique And there you are, its done, you would have achieved optimum hydration!
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Some Suhoor Ideas • • • • • • • •
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Porridge oats with mixed plain nuts and dates* Boiled/poached egg with wholemeal/granary bread Vermicelli cooked with milk, similar to porridge oats as above Wholemeal/granary bread with low fat cheese/peanut butter avocados and tomatoes sprinkled with mixed seeds on bread Dates 3-5 unprocessed variety Whole nuts handful Oat based or wholemeal based cereal (oatabix, weetabix etc) avoid high sugar cereals (always read the label for sugar content) Pasta chicken salad with chicken (prepare in advance) can be made with left over chicken from iftar Remember to hydrate, invest in a pint size glass for Ramadan, drink at least 1 glass in suhoor
*Porridge can be cooked with milk and water for about 10 mins, add in the mixed nuts and dates for extra texture and flavour. All this can be done in advance and kept in fridge, just to be reheated at suhoor time.
Pasta provides energy, as well as essential nutrients in the form of fiber, vitamins and minerals 6
Some Iftar Ideas Let’s stray away from the traditional iftar style of having snacks at iftar and then going for a meal, but in fact sometimes skipping a meal altogether in favour of high calories deep fried snacks.
Here are some of the ideas for iftar meals: 1. 2.
Boiled Chick peas with spices Mixed fruit salad (government health slogan 5 fruit and vegetable) remember to include fruit and vegetable in your Ramadan diet, this would not only provided you with essential nutrients but also helps us to feel full with less calories, thanks to all the fibre 3. Mixed seeds, roasted in oven or in a pan, can be spiced (they are crunchy and can be sprinkled on top of the salad or can be eaten as a snack) 4. Chicken oven baked with grilled vegetables 5. Fish baked/grilled with steamed/stir fried vegetables 6. Mixed lentil soup with rolled oats 7. Lean Meat + lentil and rolled oat soup (like Haleem but no added fat) can add spices for flavouring, cook in a non stick pan which does not need any extra fat/oil etc (remember we can have lean meat 2-3 times /week) a portion of lean meat is about the size of palm of your hand excluding the fingers) 8. Pasta with tomato sauce and lean protein (can be quorn, chicken etc) 9. Rice basmati with lentils and mixed vegetables 10. Pasta made in tomato sauce with lean chicken/quorn/lean mince or fish
Role of fruits and vegetables in Ramadan Fruits and vegetables not only gives us essential vitamins and minerals but also provides us with much needed fibre during Ramadan. They are high in water content and thus can also help with hydration. Last but not least along with the hydration technique described above they can prevent any bloating/ constipation during Ramadan. All these reasons to include them in our general diet and especially during Ramadan. So grab any bargains or deals you find on fruit and vegetables. And remember you can always chop and store the vegetables in freezer to use later. They remain fresh and save you money.
Some advice and tips: •
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Avoid eating deep fried snacks at iftar time, as it can increase thirst and increase body’s fluid requirements for the next 24 hrs You can enjoy some sweets in Ramadan. Remember milk based puddings and sweets are better as they are usually not deep fried and take less sugar some e.g. small portion of barfi after the meal, not on an empty stomach Rice puddings: you can choose the low fat variety if ready packed but can also prepare at home with semi skimmed milk low fat custard can be made at home with semi skimmed milk Semolina pudding, summer fruit pudding
Behalal Magazine 2015 | behalal.org