Eating Disorder Recovery Ramadan Healthy Breakfasts

Summer Oatmeal

 

Don’t skip breakfast!

Breakfast is the most important meal of the day and during Ramadan – it’s the meal that will sustain you for the next few hours. Waiting to eat until the Iftar will only set you, your blood sugar, and your recovery into a tailspin. This idea of skipping early morning meal Suhoor, and abstaining from food for rest of the day and then overeating at Iftar is exhausting for your body. People who struggle with an eating disorder,  may then be tempted later in the evening to use food as a coping mechanism.

To regulate your emotions and your vulnerability to triggers, the best thing you can do is to nurture yourself by getting Good Nutrition, enough sleep, drinking water, and engaging in moderate activities.

Breakfast provides the body and brain with fuel

What you should eat at Suhour

A balanced and varied Suhour should provide the body with all the essential food groups (bread and cereals, milk and dairy products, meat and legumes, fruits and vegetables):

• Complex carbohydrates: Equivalent to one cup of rice or spaghetti, two slices of bread, ½ loaf of Arabic bread or one bowl of whole-grain cereal
• Protein: Equivalent to 4 cheese slices, 60 grams of meat, two eggs, one small plate of labneh or 1 cup of legumes (such as fava beans)
• Assorted vegetables
• A fresh fruit
• One glass of milk or yoghurt

Source Nestle.com

Breakfast No 1

Eating From the Kitchen of Prophet Muhammad (pbuh) Honey Juice, Dates and Milk

1 Cup of Hot Water with 1 tsp Honey

7 Dates Soaked overnight in milk

1 cup of Milk

According to Magdy Abdalshafy in Optimum health from the Food of the Prophet:

Prophet Muhammad followed the following nutrition style during his life.

After the dawn prayer

After the dawn prayer, the prophet used to have honey juice, about a spoon of honey dissolved in pure water, he urged his adherents to do so, the medical  benefits lying here is that water is different from all the other liquids, it has certain characteristics which you can’t find in any other liquids,  once you dissolve a certain substances in water, all the molecules in the water take the shape of the substance dissolved in it. so taking a cup of water in which one spoon of honey is dissolved is like taking the benefits of  a cup of honey. Now it is scientifically established that honey juice prepares the digestive system for food, for the breakfast meal. This improves the movement of the stomach and the intestines.Honey also contains many vitamins and minerals along with sugars which can easily be digested. Moreover honey contains Adonazen tri Phosphate which is the best food for the muscles. After discovering the wonderful characteristics of water, the World hospitals are using water as a remedy for many diseases by adding certain substances to it to give it certain energies.   It has been noticed that in many parts in the world in the republics of the Soviet Union and Romania, people used to and still are taking honey juice, there is a relation between their long ages which exceed the nineties and their food styles. They always look younger and healthier than their true ages.

The Breakfast of the Prophet

 Prophet Muhammd says:whoever starts his day by eating seven dates in the morning, he will be safe against poisons and magic.  The breakfast of the prophet was medically wonderful; the prophet used to take seven semi-dried dates soaked in milk. Scientific studies prove that dates have many medical benefits; among these is that it detoxifies the body from internal toxicants. People who work in mines and workers working in chemicals are always vulnerable to suffer from the rise of toxicants in their blood. There is a certain enzyme in the human body which rises when the there is an increase in toxicants in blood. In an experiment conducted on people suffering from high poisoning, it has been found that the rate of the enzyme connected with poisoning was reduced to the normal range if they are given seven dates for a month and if the diseased persons kept taking seven dates a day for an entire year, the rise in the liver enzymes will not happen again. 

 

 

Greek Yogurt

Rich in calcium, phosphorus, riboflavin and B12, yogurt is packed with the nutrients needed to get you through your morning without feeling hungry. Greek yogurt boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning.

1 Cup Greek Yogurt (Fat or No Fat)

28 grams roughly crushed walnuts or almonds

80 grams of fruit of your choice, strawberries, banana, melon etc

1 Tbsp chia Seeds

1 tsp Honey- Viola Your Perfect Easy Breakfast

I Love Greek Yogurt with Walnuts, Honey, and Thyme sprinkled on top. 

 

Or Have this Morning Greek Delight- Greek Yogurt 1 cup, 28 grams walnuts, 80 grams blueberries, 1 tsp honey and 1 tsp Rose water.

Walnut and Cucumber Yogurt Soup

This is a particularly refreshing soup for Sahur, with a classic combination of Yogurt and Cucumber and Brain Boosting Food Walnuts that add crunchiness to the dish. Walnuts contain one of the most diverse blends of fats of any nuts, including high levels of omega-3. Some research suggests that daily walnut consumption can prevent age-related decreasing in cognitive function

Serves 5-6

1 cucumber

4 garlic cloves

1/2 tsp salt

75 g/ ¾ cup walnuts

40g 1 day old bread torn into pieces

30ml/2 tbsp walnut or sunflower oil

400ml 1 ^2/3 Cup Natural Yogurt

120 ml 1 ½ cup cold water

1-2 tsp lemon

Method:

1-      Cut the cucumber in half and peel one half of it. Dice the cucumber flesh and set aside.

2-      Using a large mortar and pestle, crunch together the garlic and salt well, then add the walnuts and bread.

3-      When the mixture is smooth, slowly add the walnut or sunflower oil and combine well.

4-      Transfer the mixture into a large bowl and beat in the yogurt and diced cucumber. Add the cold water and the lemon juice to taste.

5-      Pour the soup into bowls to serve. Garnish with walnut pieces.

Recipe Taken from: 500 Soup Recipes

Spice up Your Suhoor with

Spiced Oatmeal Smoothie

Ingredients

• 1/4 cup rolled oats
• 1/4 cup water
• 1/2 cup milk
• 1/3 cup plain Greek yogurt (I used non fat)
• 1/2 teaspoon ground cinnamon, plus more for dusting
• Pinch of turmeric
• 1/4 cup rolled oats
• 1 apple, cored and roughly chopped
• 1/4 teaspoon vanilla extract
• 1 teaspoon pure maple syrup
• A small squeeze of fresh lemon juice
• 1 fresh date, pitted and chopped (optional)
• Ice cubes

Instructions

1. Combine oats and water in a microwave-safe bowl. Cook for 2 minutes. Set aside.
2. To a blender add milk, yogurt, cinnamon, turmeric, apple, vanilla, maple syrup, lemon juice, date (if using), ice cubes (7 – 8 if you like it thicker) and cooked oats. Blend on high until smooth.
3. Pour into a glass or jar. Finish with a light dusting of cinnamon on top.

Recipe: http://www.kitchenkonfidence.com/2012/01/spiced-oatmeal-smoothie

 

xhttp://www.buzzfeed.com/emofly/foods-to-eat-at-suhoor-that-release-energy-throughout-the

Chia-Berry Smoothie

Ingredients
½ c vanilla Greek yogurt
½ c not-from-concentrate orange juice
½ banana
1 c frozen mixed berries
2 tbsp. chia seeds*

Directions
Add yogurt, orange juice, banana and berries to blender, then sprinkle chia seeds on top, and turn the blender on until the drink is smooth.

*Adding the chia seeds last will help prevent them from sticking to the blades of the blender. If you prefer a thinner smoothie, drink right away. For a thicker smoothie, chill in the refrigerator for 30 minutes and up to 24 hours.

Source: http://ortoday.com/chia-berry-smoothie/

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Spinach and Tomato Omelette Recipe

This delicious dish is great to keep you full for hours. The omelet is packed with protein, which will keep your blood sugar stabilized

Serves 1

Ready in under 10 minutes

Ingredients

• Mild cooking oil spray
• 3 medium free-range eggs
• 2 ripe tomatoes, quartered
• 25g baby spinach leaves, washed and drained

Method

1. Mist a small non-stick frying pan with the oil and place over a medium heat. Break the eggs into a bowl and beat with a large metal whisk. Season with salt and pepper.
2. Pour the eggs into the frying pan. As the eggs begin to set, use a wooden spoon to draw the cooked egg towards the centre 4-5 times, working your way around the pan.
3. Scatter the tomatoes and spinach leaves over and leave to cook for a further 2-3 minutes until the eggs are just set, the tomatoes are warm and the spinach is beginning to soften.
4. Season with more freshly ground black pepper and carefully fold the omelette over. Slide onto a warmed plate and serve.

Recipe: http://www.channel4.com/4food/recipes/healthy/spinach-and-tomato-omelette-recipe

 

Granola Yogurt and Fruit Breakfast

Ingredients

1 cup low-fat Greek yogurt

1 tablespoons honey

1/4 teaspoon ground cinnamon

1 medium banana, sliced

1 cup  Granola

1 cup fruit of your choice

1 Tbsp crushed almonds

Method:

In a bowl, combine yogurt, honey to taste and cinnamon. Gently stir in banana slices, reserving 4 for garnish. At the bottom of 4 (8-ounce) glasses, place 2 tablespoons fruit of your choice, such as berries or strawberries. Layer 2 tablespoons granola on top, then 3 tablespoons yogurt mixture. Repeat with a second layer of fruit, granola and yogurt. Top with remaining granola and garnish with a slice of banana.

Avocado Toast with Eggs

Avocado Toast with Egg Sometimes, simple is just better. In this recipe, two slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you’ve got a well-rounded breakfast. Stack ’em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

Recipe : http://greatist.com/health/healthy-fast-breakfast-recipes

 

Awesome Banana Walnut Shake

Created By Rosemary Mark – Nutritional and Culinary Consultant

 

The frozen banana in this shake creates an ice cream-like consistency. The walnuts are finely ground by the blender so that you don’t even know they’re in there…until you taste it! It’s so yummy!

Ingredients

• 1 medium very ripe banana, frozen
• 1/2 cup vanilla low-fat yogurt
• 1/4 cup chopped California walnuts
• 1-2 tablespoons honey

Directions

1. Place banana, yogurt, walnuts, and 1 tablespoon honey in a blender.
2. Blend on low speed until ingredients start to mix together. Then increase to high speed and blend until smooth. For a sweeter smoothie, add another tablespoon of honey. Serve immediately.

TIP: To make a frozen banana, peel and cut the banana into chunks. Wrap in plastic and place in freezer several hours or overnight.

Recipe: http://www.walnuts.org/cooking-with-walnuts/recipes/awesome-banana-walnut-shake/