Ramadan, 2

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Ramadan is the Muslim religion’s holiest month. As the ninth month of the lunar calendar, it moves around from year to year [this is because a lunar calendar month of 28 days is shorter than the average Gregorian Calendar month of 30-31 days]. This year, Ramadan began on 5-6 May and will end on 4 June with the Festival of Id al-Fitr.  1.8 Billion Muslims are obliged to Fast during Ramadan in honor of the revelation of the Qur’an to the Prophet Mohammed.  [The Prophet was an early proponent of Fasting.] What does this Fasting entail? No food or drink during daylight hours.  [This is what some people today would call ‘intermittent fasting’ or ‘time restricted fasting’ — in other words, eating during a limited number of hours of the day.]  The fasting of Ramadan is not done to lose weight, but rather to show devotion to one’s religious beliefs.  Often what people save on food, they donate to charity. Is all food forbidden? Yes, but only during daylight hours.  Breakfast is permitted [before sunrise] and dinner is permitted [after sunset].  Can one observe a 5:2 diet during Ramadan?  Of course.  These meals are based on the cuisine of Saudi Arabia, the birthplace of Islam. From the Hawayij spice, to the coffee [native to Saudi Arabia], to the dates [you are supposed to eat 7 of them each day], to the chicken [Saudis eat more chicken per capita than any other nation], to the watermelon [cultivated in Egypt 1000s of years ago and welcome in the Saudi desert]:  these flavors will put you in touch with the food traditions of the holy month.  If you are Muslim, I wish you “Ramadan Mubarak.”  If you are not Muslim [neither am I], read some of the Qur’an or Ask a Muslim a question, whether at the online site or with a colleague at work. We should all aim to break down barriers and work at understanding.

Arabian Omelette

Arabian Eggs:  153 calories  7.4 g fat  2 g fiber  10 g protein  12.5 g carbs [11 g Complex] 58 mg Calcium  NB: Food values shown are for the eggs and fruit only, and do not include the optional beverages.  PB GF  Hawayij spice is widely-used in the cuisine of Saudi Arabia. And it clearly shows trade links to countries further East. Coffee [Coffea arabica  is a native plant] and dates round out the flavors of the country. The sweet dates are a wonderful counter-point to the spicy eggs.

1-1/2 two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid to store in the ‘fridge for next week.                                        1 to 1.5 tsp Hawayij spice                                                                                                              2 deglet noor dates                                                                                                              Optional: blackish Arabian coffee [53 calories] or blackish tea or lemon in hot water     Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the eggs with the spice mixture and pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat. Leave the eggs undisturbed until puffy and the top is set. Remove from skillet, and serve folded or flat. Pour the beverages and enjoy the fruit/spice combination.

Arabian Spiced Chicken

Arabian Spiced Chicken:   297 calories  4 g fat  5.4 g fiber  24.4 g protein  46 g carbs [45 g Complex] 35 mg Calcium   PB GF   Using ingredients originally from the region, it is possible to craft a very authentic meal that could have been enjoyed by ancient Arabs. They would have eaten by grasping the stew with the flat-bread called fatir — but on a Fast Day, we will choose a fork. TIP: This recipe makes enough for 2 [two] meals.

6 oz chicken thigh meat, boneless, skinless                                                                                        1.5 tsp Hawayij spice                                                                                                                     2/3 cups water                                                                                                                                         1/3 cup dry quick-cooking barley                                                                                              1/3 cup chicken broth                                                                                                                    Per serving: 3 deglet noor dates     +     5 oz watermelon cubes

Skin and bone the chicken thigh and cut it into 1” chunks. Heat a non-stick skillet and spritz it with non-stick spray. Toss the chicken with the spice and sauté it until the meat is partly cooked. To the pan, add the water and heat it, scraping up any brown bits from the bottom. Stir in the dry barley. Put a lid on the pan, turn down the heat, and simmer for 10-12 minutes. Add the chicken broth and stir gently until everything is heated through. Plate with the dates and watermelon on the side. Sprinkle the stew with more Hawayij if you like. The peppery stew is fabulous with the cool, crisp melon and the sweet, musky dates. What an Arabian Delight.

Ingredients for next week:

Breakfast, single portion for Monday ………………… single portion for Thursday:

1 two-oz egg1.5 two-oz eggs + cooked spinach
carrot  + broccoli + granulated garlicgrapes  + fat-free ricotta
apple sauce + curry powdermozzarella  +  garlic
curry sauce    [Sidekicks I, 17-Sept-2017]mushrooms
Whatever you need for your smoothieWhatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion for Monday: …………………………. single portion for Thursday:

firm, white fish    + egg2 buckwheat crepes + Chèvre cheese
[white whole wheat] flour + paprikachicken breast  + Mozzarella
sweet potato  +  canola oil + asparagusMediterranean Vegetables
garlic powder  +  lime juiceherbes de Province/ fresh herbs
Sparkling waterSparkling water

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