Suhoor in Ramadan
Suhoor is probably the most difficult and the most important meal of Ramadan. It’s not easy trying to eat a complete and healthy meal into your stomach at 3 am but it’s crucial for these extra long summer fasts. Get more bang for your buck and eat well rounded dishes that are high in fiber, complex carbohydrates, protein and balance it out with lots and lots of hydration. Suhoor should never be overlooked, make sure you give your body what it needs so you can make it through the day.
Our next Ladypreneur Ramadan Recipe submission comes from Sony Singh of Simply Sony Makeup, Hair & Henna. Although she is not fasting herself, she wanted to share a suhoor recipe that helps her get through those early mornings and extra long days.
The reason I love this recipe is it is full of good things! Quinoa is a super food which is amazing, chickpeas are a great source of protein and the fresh herbs and lemon are low fat but super filling and flavorful. With me being a makeup artist and getting up at crazy time in the night (2 am sometimes) I need something to eat before I leave to see clients that wont make me feel too weighed down but will keep me full for the crazy day ahead, as I don’t know when I will eat again for hours. It is so quick to make and can be made the night before.
QuinoaRamadan chickpea & Quinoa Salad
- 1 cup dried quinoa, made according to instructions
- a teaspoon jeera (cumin)
- a teaspoon garlic powder
- 15 oz, 425 gram garbanzo beans (chickpeas), drained and rinsed
- 1 cup grape tomatoes, sliced in half
- 1/2 cup diced red bell pepper
- 1 cup English cucumber, diced
- 2/3 cup red onion or shallots, diced
- 1 jar (7oz) kalamata olives, pitted and sliced in half (drained)
- 1/4 cup loosly packed cilantro, chopped
- salt & fresh cracked pepper to taste
- juice of 1 large lemon
- feta cheese (optional)
- drizzle of extra virgin olive oil
- arugula/spinach (optional)
- In a medium size pot, cook quinoa in a small pot and keep aside
- While quinoa is cooking, prepare the remaining ingredients.
- In a pot add olive oil and toast jeera seeds until light brown.
- Add the onion to sautee and add half of the tomatoes.
- At this time add garlic powder so it won’t burn.
- Cook for about 1 minute and add chick peas to the pot and mix well.
- Once warm remove from heat and season with salt, fresh cracked pepper and the juice of your 1 large lemon.
- Add olives, remaining tomatoes and cucumbers to the pot and mix.
- Now add the cooked quinoa mixing well and drizzle with olive oil until coated. Taste to make sure seasoning is good and if you wish to add more lemon juice you can. Add feta cheese if you wish.
Serve on a bed of arugula/spinach or as is. Tastes great with little extra lemon juice on top. Add extra virgin olive oil if you wish. This dish can be served warm, at room temperature or chilled.
Sony is a makeup artist in the GTA with a passion to serving her clients and help achieve their desired look. Simply Sony’s motto ‘ let me show you how beautiful you are’.
What is quinoa?
How do you cook Quinoa. The high-protein, gluten-free food. And how do you pronounce it?
It’s high in protein, gluten-free and incredibly versatile. But what exactly is quinoa, why should you eat it, and how do you cook it?
Even if you have never eaten it, it’s very likely that you’ll have come across quinoa in supermarket or on a restaurant menu. A healthy substitute for rice or couscous, it’s become popular enough to warrant the UN naming 2013 ‘International Quinoa Year’.
So, what exactly is quinoa, why is it good for you, and what can you do with it?
What exactly is quinoa and how do you pronounce it?
Pronounced ‘keen-wah’, the part that we eat is
the seeds from the flowering plant chenopodium quinoa, which originated in the Andean regions of South America and has been farmed for food for at least three millennia.
Although it looks similar, and is used as a substitute for, rice and couscous, it’s actually a closer relation of beetroot, chard and spinach. Unprocessed quinoa seeds are naturally bitter, which has the benefit of deterring birds from eating them while they are growing.
Why is quinoa considered healthy?
Firstly, it is a ‘complete protein’, containing all nine amino acids, and has twice the protein content of rice or barley. Additionally, it’s gluten and cholesterol-free, and is a source of calcium, manganese, dietary fiber, iron, zinc and magnesium. It’s also very easy to digest.
How do I cook quinoa?
It can be prepared much like rice. It might need soaking first. Check instructions on the packet. Then boil two cups of water for every cup of the seeds, and simmer for 10-15 minutes. As the seeds cook, they open up and release small white curls of grain. Remove from the heat and allow to stand for 4 minutes. Then fluff up with a fork.
How is quinoa eaten?
After cooking, quinoa should be fluffy but still have a slight ‘crunch’ to it. It has a mildly nutty flavor. It can be used as a substitute cereal. In a salad mixed with leaves or vegetables. As a side dish seasoned with salt, pepper and butter or oil. Or as a rice-like accompaniment to stews, stir-fries or curries. It can also be utilized in the making of vegetarian burgers. Or even as a baking grain to make bread or muffins.
A New Way to eat superfood
This satisfying superfood is more versatile than you think ! Give your mac n’ cheese a makeover with this nutrient-packed, flavorful recipe that uses quinoa instead of pasta foSr a lighter, more nutritious dish.
1/4 cup quinoa
1 tablespoon grapeseed oil
2 tablespoons pignoli nuts
2 cloves garlic, minced
1 cup fresh spinach leaves
1/2 juice of fresh lemon
1/4 cup grated cheese of your choice (Kelly recommends a blend of Parmesan and Asiago)
4 organic beef steak tomatoes, top 1 inch sliced off, pulp and seeds scooped out
Bring a pot of lightly salted water to a boil over high heat. Add the quinoa, and cook until it is tender, 15 to 20 minutes. Drain in a mesh strainer, and rinse until cold; set aside. Heat the olive oil in a skillet over medium heat, stir in pignoli nuts, and cook until lightly toasted, about 2 minutes. Stir in the garlic, and cook until the garlic softens, about 2 minutes. Stir in the quinoa and spinach; cook and stir until the mix is hot, and the spinach has wilted. Stir in the lemon juice, and the cheese. Meanwhile place tomatoes in a baking dish and place sliced top back on top of the tomato. Place in broiler for 5 minutes until softens slightly, but still remains intact. Take tomatoes out and place the quinoa mixture inside the tomato, like a bowl, and serve.
Makes 4 servings. Per serving (1 bowl): 155 calories,
9g fat (1.6g saturated), 14.8g carbohydrates, 2.1g fiber, 82mg sodium, 5.3g protein
Recipe provided by Lauren Kelly Nutritionist