Ramadan ’21

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. Welcome Serumbach and theunsandsorina who are now Following.

Ramadan, like Easter and Passover and Paris, is a ‘moveable feast.’ This means that it is not a fixed date on the calendar, but that it moves around from year to year. The annual one-month holy festival of the Muslim Faith follows the lunar calendar [which has 13 months in a year rather than 12], and is held 11 days earlier than the festival the year before. It is a month of family, feasts, charitable acts, prayer, and fasting. The Fasting means neither eating nor drinking from sunrise to sunset, every day for one lunar month. A morning meal before dawn, suhoor, is all you get until the evening meal, iftar, after dusk fades from the sky. The concept of 16:8 Intermittant Fasting is catching on, and this is the same thing, but the dial moves to 12:12 — and some of that is sleeping. The reason for the Festival? It marks the revelation of the Holy Quran to the Prophet Mohammed in the year 610 CE.

Our meals today are typical of the flavors of the West-Asian Islamic region, and can be prepared with halal ingredients.

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.

1½ 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, plate the dates, and enjoy the fruit/spice combination.

Lamb With Mediterranean Vegetables: 295 calories 14 g fat 9 g fiber 22 g protein 40.5 g carbs 205.6 mg Calcium  PB GF  Here’s a fine meal, full of complex carbohydrates and good flavor. 

1 oz ground lamb 1 cup Mediterranean Vegetables  ¼ cup cooked brown rice ½ oz Gruyere cheese, grated

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat and rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve topped with grated cheese.

Ramadan

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.

Many religions incorporate fasting into their customs. The Islamic faith elevates it to a different status during their observance of Ramadan. During the month-long event, fasting is strictly observed from sun-rise to sun-set. NO eating. NO drinking. The fast is in recognition of the month during which the holy book, the Qur’an, was revealed to the Prophet Mohammed in the 7th century. When one is fasting, one has time to contemplate the word of God and to re-evaluate one’s life in that context. After sundown, dinner is served. Is it possible to do a 5:2 type of Fasting during Ramadan? Sure, why not? As long as you eat your Fast breakfast before sun-up and you wait until after the sun goes down to enjoy your Fast dinner. 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 from work.

If you decide to Fast while fasting, here are some menus to try. The Leventine eggs are made with flavors found in the countries where Islam first took hold. The dinner is a popular meal in that area, too.

Levantine ScrOmelette: 142 calories 8 g fat 1 g fiber 10 g protein 5 g carbs [4.6 g Complex] 50.5 mg Calcium  PB GF  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  “Levantine” refers to the Eastern Mediterranean, where “the sun rises.”  These fine ingredients yield a flavorful result. The sun rising in the East will smile on you.

1 ½ 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 and put it in the ‘fridge for next week.  1 Tbsp mediterranian vegetables, chopped [see Sidekicks II, 4-Oct-’17] 1.5 tsp hummus 1 black olive, minced 1 oz strawberries    Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Whisk the eggs, then stir in the hummus and vegetables. Pour into a saute pan which has been spritzed with non-stick spray and scramble to your taste or prepare as an omelette. Pour the optional beverages and plate with the berries.

Red & Green Shakshuka: 220 calories 10.6 g fat 5.3 g fiber 11.6 g protein 16.7 g carbs [15 g Complex] 207 mg Calcium   PB GF  There is Red Shakshuka and there is Green. And here we have the combination.

½ tsp oil ¼ c onion, chopped 3 Tbsp chopped celery 1 clove garlic, chopped 1/3 cup red or green sweet pepper, chopped 1.5 cups fresh spinach ½ cup mashed whole tomatoes 1/3 cup eggplant cubes cumin + paprika + oregano 1 egg 1.5 Tbsp Feta Cheese

Use a cast iron or other oven-safe skillet that has an oven-safe lid. Set the oven at 375 F. Cook the onion and celery in the oil until a bit softened. Add the garlic and cook 30 seconds. Add the sweet pepper, tomato, and eggplant, along with the seasonings. Cook until tender. Put the spinach in the bubbling vegetables and stir/toss them until the leaves are softened but not limp. Make a slight indentation in the vegetables and crack an egg into it. Sprinkle with the Feta. Cover the skillet and bake it for 5 minutes. Check to see if egg is done to your liking. If not, recover and cook another minute or two. Serve in the skillet.  NB: You could cook two eggs on top for one person if you wanted to boost the protein. 290 calories / 15 g fat / 5.3 g fiber / 18 g protein / 17 g carbs / 235 mg Calcium

Ingredients for next week: Breakfast, single portion for Monday ……… single portion for Thursday:

1 two-oz egg1.5 two-oz eggs 
cabbage + white beanscorned beef
duck fat + leeks + porkcabbage + apple
garlic powder + cayenne cottage cheese + thyme
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz fish 2 crepes/galettes [Sidekicks I, Sept. ’17]
chickpea ragout chicken breast + mozzarella
Mediterranean Vegetables [Sidekicks II, ’17]
chèvre + herbes de Province
Sparkling waterSparkling water

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