Smoothies for Suhoor (with Dates)
1. Best dates to use for smoothies are Medjool, de pitted and sliced
2. Soak dates in milk/water for few hours before use
3. Substitute yogurt and milk interchangeably if desired.
4. Skim milk/ Low fat blends better
5. Add oat bran, almonds, flaxseeds(linseed) etc for a healthier and energising kick
6. Freezing the fruit before blending will provide a creamier texture
Vanilla-Date Breakfast Smoothie
• 1 cup yogurt
• 1 cup milk
• 4-7 dates soaked in the milk overnight
• 1/2 teaspoon vanilla extract
• 2 cups ice cubes- optional
Blend. 2-3 Glasses
Simple Banana Oat bran smoothie
• 1 ½ cup milk,
• 1 Tb oat bran,
• 1 Banana,
• 4 dates soaked in the milk overnight
• Vanilla to taste – optional
Blend. 2 Glasses
Banana – Date Smoothie
• 250 ml plain yogurt
• 120 ml milk,
• 120 ml dates, fresh, pitted and chopped and soaked overnight in the Milk
• 2 bananas, sliced
• 8 ice cubes – optional
Blend. 2 -3 glasses
Strawberry Smoothie with Dates
• ½ cup strawberries
• ¼ cup almonds, soaked
• 3 dates, pitted and soaked
• 1 cup Water or Milk
Blend, 2 Glasses
Spiced Banana Date Smoothie
• 1 cup Milk
• 4 Medjool or other dates, pitted, chopped and soaked overnight in the milk
• 1 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon nutmeg
• 1/8 teaspoon ginger
• 1/8 teaspoon cloves
• 1/8 teaspoon Chile Powder*
• 1/16 teaspoon Cayenne Pepper*
• 3/4 cup sliced ripe banana
• 3/4 cup Ice – Optional
Blend. 2 Glasses
Dates Cornflakes Smoothie Recipe
• Milk – 1 cup
• Dates – 4 soaked overnight in milk
• Cornflakes – 2 tbsp
• Honey – 1 tsp (optional)
• Crushed ice – from a cube
Blend. 2 cups
Sum Interesting smoothie recipes
Common mistakes in Ramadhan:
1. Drinking “vimto” on a daily basis
– Why: It contains high amounts of sugar, additives and colarants
– Solution: If you have to, drink it twice a week maximum
2. Drinking large amounts of water at iftaar time
– Why: Filling the stomach with water is more strenuous to it than with food.
– Solution: have a few sips at iftaar then a glass after every two hours.
3. Exercising directly after iftaar.
– Why: the body’s blood flow is concentrated around the stomach at that time.
– Solution: Exercise after two hours of eating to ease digestion.
4. Chewing and swallowing food fast.
– Why: chewing food slowly can speed up digestion and help maintain your weight
5. Having dessert directly after iftaar
– Why: they make you drowsy and sleepy
– Solution: leave at least a two hour gap between iftaar and dessert to stay fresh and awake for ishaa and taraweeh prayers
6. Consuming foods with high amounts of sodium
– Why: Sodium triggers thirst through out the fasting hours of the day
– Solution: instead, eat foods that are high in potassium, they retain water and supress your thirst.
# Bananas are high in potassium. A banana at Suhoor time can control your thirst level through out the day.
# Best sources of potassium for Suhoor time:
– bananas
– milk
– dates
– avocados
– dried peaches
– pistachios
– pumpkin
– peas
– dark chocolate
# Worst choices for Suhoor:
– biriani
– kebab
– pizza
– fast food in general
– cheese
# Best choices for Suhoor:
– potato
– rice
– dates
– whole grain bread
– banana
# Drinking lots of water at suhoor is important, but not as much as drinking it through out your non-fasting hours.
# Drink a glass of water every two hours from iftaar time till imsaak
Mohammad Awan 