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Nourishing Ramadan Recipes: From Suhoor to Iftar

The right food choices during Ramadan can transform your fasting experience. At Mosaic of Charlotte, we believe that a balanced table fuels a focused spirit. Whether you’re preparing for the day ahead or breaking your fast with neighbors, these recipes offer a perfect mix of tradition and nutrition.

1. Suhoor: Energizing Meals to Start Your Fast

Suhoor is your “fueling station.” Focus on complex carbohydrates and proteins to sustain you for the next 14+ hours.

Oats and Date Porridge

  • Nutritional Highlight: High Fiber & Slow-Release Energy.
  1. Combine 1 cup rolled oats and 2 cups milk (dairy or almond) in a saucepan.
  2. Add 4 chopped dates and a pinch of cinnamon.
  3. Simmer until creamy and serve with a drizzle of honey.

Spinach and Feta Stuffed Omelette

  • Nutritional Highlight: High Protein & Iron.
  1. Sauté a handful of fresh spinach in olive oil until wilted.
  2. Pour in 3 whisked eggs; cook until firm.
  3. Sprinkle with feta cheese, fold, and serve with whole-grain toast.

2. Iftar: Nourishing Dishes to Break Your Fast

Iftar should focus on hydration and easy-to-digest nutrients to avoid shocking your system after a day of rest.

Traditional Lentil Soup (Shorbat Adas)

  • Nutritional Highlight: Easy Digestion & Plant Protein.
  1. Sauté 1 chopped onion, 2 diced carrots, and minced garlic in olive oil.
  2. Add 1 cup rinsed red lentils and 6 cups of broth.
  3. Simmer for 25 minutes, blend until smooth, and serve with a fresh lemon wedge.

Chicken Kebabs with Yogurt Sauce

  • Nutritional Highlight: Lean Protein & Probiotics.
  1. Marinate chicken cubes in olive oil, lemon, garlic, and cumin.
  2. Grill until fully cooked.
  3. Serve with a side of Greek yogurt mixed with fresh mint and lemon.

3. Sweet Treats: Natural Energy

Skip the heavy syrups and opt for natural sugars that won’t cause an energy crash during nightly prayers.

Date and Nut Energy Balls

  1. Process 1 cup dates and 1 cup mixed nuts (walnuts/almonds) in a blender until sticky.
  2. Roll into small balls and coat with desiccated coconut.
  3. Refrigerate for 30 minutes. These are the perfect “pick-me-up” before our Community Connection evening events.

4. Tips for a Balanced Ramadan Plate

  • The 2:1:1 Rule: Fill half your plate with vegetables (like a fresh Fattoush salad), one quarter with lean protein, and one quarter with complex carbs.
  • Sequence Your Eating: Start with Dates ➔ Water ➔ Soup. Give your stomach 10 minutes to adjust before moving to the main course.
  • Stay Hydrated: Drink 500ml of water every two hours between Iftar and Suhoor.

Sharing the Blessings of the Table

As you enjoy these meals, remember those in Charlotte who face food insecurity every day. At Mosaic of Charlotte, we turn our gratitude into local action through our Humanitarian Relief initiatives.

How you can help:

  • Sponsor an Iftar Meal: Donate to provide a nutritious dinner for a family in need.
  • Cook with Us: Join our Community Programs to help prepare meals for those in our local shelters.

DONATE TO THE RAMADAN FOOD DRIVE Your generosity ensures no neighbor in the Queen City breaks their fast alone.

FAQ

1. Can I make the lentil soup in advance?

Yes! It stores perfectly in the fridge for 3–4 days and tastes even better as the spices settle.

2. What is the best way to avoid thirst during the day?

Avoid salty foods and caffeine during Suhoor. Focus on water-rich fruits like watermelon and cucumber.

3. How can I keep my kids involved?

Making the “Energy Balls” is a great hands-on activity for children! Learn more about family traditions in our Youth Mentorship blog.