Jendela Ramadan: Seven hearty and quick ideas for suhoor

The holy month of Ramadan is here again and it is at this time that the women are usually the busiest, trying to prepare the most suitable menu for heir family, especially for suhoor (pre-dawn meal).

Although some do not make this meal (suhoor) a priority, there are others who are well aware of the necessity to prepare a well balanced diet needed by the body to sustain itself for the next 8 to 9 hours of fast.

In Malaysia, rice seem to be the common food prepared for suhoor. Many are however always on the lookout for the quickest and fastest way to prepare a healthy dish for the pre-dawn mean.

For those who are looking for a hearty and healthy meal here are some ideas which can be used for your next suhoor meal:

1. High-fiber bread (whole grain) + peanut butter + banana slices



Peanut butter is known for its high fiber content, as well as a source of protein and vitamin E, B6, iron, folate and calcium. Banana, as we all know is a source of energy. Consuming bananas can help retain energy even longer than sugar.

2. Wheat toast (whole wheat) + tomato + fried eggs '



This common combination for a quick sandwich is rich in nutrients. Eggs are known for its high protein content and is often recommended by nutritional experts to be taken in the morning.

3. Smoothie packet



Blend a selection of fruits with a cup of milk, yogurt and oatmeal to produce a hearty protein smoothie. Various fruits can be used such as dates, bananas, apples, various kinds of berries, mango and avocado as well as beans. Prepare these ingredients in small packets and store them in the refrigerator to be blended each morning. Recipe here

4. Scrambled egg + cheese + spinach wrapped in a whole wheat tortilla



Spinach, a type of vegetable with high iron, and is known as an energy booster. Serve it together with scrambled eggs, cheese and mushroom or tomato and wrap the tortillas for a hearty dish. Recipe here

5. Wheat toast + kale (cabbage leaves) + omelet + cheese



Try to mix whatever dish you like with high nutrient vegetables, such as kale. Many may not know that kale is rich in nutrients such as vitamin A, B, K, calcium and magnesium.

6. Baked Oatmeal



Don’t fancy traditional oatmeal? Maybe this recipe suits you. It tastes better but with the same nutrition. Baked oatmeal can be stored in the refrigerator and all you have to do is reheat it every morning for suhoor. Recipe here

7. Oatmeal packet



If you prefer oatmeal with different taste and looks more attractive, this might be the right selection for you. Blend oatmeal with your favourite fruits like apples, blueberries or strawberries. It can be stored up to a week in the refrigerator and it definitely helps you to save time. Recipe here