Ramadan diet: 5 homemade fruity beverages for suhoor and iftar

Pricepally
6 min readMar 27, 2023

Fluids are too essential to the body to be ignored. They regulate body temperature, transport nutrients to cells, prevent constipation, and remove toxins from the body. Water is the obvious gold standard for maintaining fluid balance. But fruits and vegetables are also good sources of water and minerals, especially during Ramadan.

During Ramadan, you have two drinking windows: suhoor (the pre-dawn meal) and iftar, the fast-breaking meal after sunset. As a result, staying hydrated during the fasting period is challenging for many Muslims. But don’t fret; we’ve curated healthy fruits and vegetable-based drinks you can make at home during Ramadan.

What’s more? You can shop for all the fresh fruits and vegetables at Pricepally during Ramadan, like Karima Raji.

5 drinks you should take during iftar and suhoor

1. Tiger nut drink

Tiger nut drink
Tiger nut drink

Tiger nut, also called “kunun aya,” is a fiber-rich beverage that contains important nutrients such as protein, carbohydrates, fats, vitamin C, and minerals (e.g., magnesium, zinc, iron, calcium, potassium, and phosphorus).

It’s also a rich source of antioxidants, the beneficial substances that protect the body from harmful compounds. Its high fiber content also reduces blood sugar levels and improves digestion.

Here are the ingredients you need to make a Tiger nut drink

  • 2 cups of tiger nuts
  • 2–4 cups of water
  • 10 dates or less
  • ½ teaspoons of cinnamon (optional)

How to prepare kunun aya

  • If you’re using dry tiger nuts, rinse them in cold water and soak them in water for at least six hours or overnight. Soaking softens the nuts and makes blending easier.
  • Drain the water from the tiger nuts and keep them in a blender. Remove the dates’ seeds, and add cinnamon powder and skinned ginger to the blender.
  • Add 2–4 cups of water and blend the mixture until it becomes smooth and creamy. Use a mesh or pap/cheesecloth to remove any solids and strain the milk, which will likely be thick.
  • Add a little water to the remaining part without the milk to make the milk lighter. Blend it again. Then strain the milk again.
  • Chill the extracted milk in a refrigerator. Serve it when cold.

2. Smoothies

Mango smoothie
Mango smoothie

You can scarcely go wrong with smoothies —they're packed with fruits, vegetables, and nuts that supply the body with fiber, vitamins, and antioxidants. Fruit smoothies involve blending fruits with water, nuts, and non-dairy milk, like almonds. Mango-date smoothies are perfect for the Ramadan season.

Mango is a high-nutrient, low-calorie fruit rich in vitamins, potassium, and proteins. Similarly, dates are rich in water, proteins, carbs, fiber, potassium, and iron. Mango-date smoothies contain healthy mineral blends that hydrate, regulate blood sugar, and strengthen the digestive and cardiovascular systems.

To make mango-date smoothies, prepare the following ingredients:

  • 1 peeled, diced mango
  • 4–5 chopped or pitted dates
  • 1 cup of unsweetened almond milk
  • ½ teaspoon of cinnamon (optional)
  • Coconut water or watermelon (optional)
  • Ice cubes

How to prepare mango-date smoothies

  • Soak the dates in water for 10 minutes until it becomes soft.
  • Add the chopped mango, soaked dates, unsweetened almond milk, coconut water or watermelon, and cinnamon to the blender. Blend until smooth.
  • Add a few ice cubes and blend again until the mixture is frothy.
  • Serve the smoothie when chilled.

Note: Almond milk is rich in calcium but low in fat and calories. Also, watermelons have a lot of water and important nutrients that your body needs during Ramadan.

3. Coconut milk and coconut water

Coconut milk and coconut water
Coconut milk and water

Coconut milk is made from the flesh of mature brown coconuts. It contains 50% water. It’s a high-calorie drink rich in essential nutrients like calcium, potassium, iron, and vitamin C.

Although coconut milk is rich in medium-chain triglyceride (MCT) fat, which benefits people with normal or high cholesterol levels. The fats also reduce appetite because they move directly to the liver, where they’re used for energy.

Here’s how to prepare coconut milk:

  • Blend freshly grated coconut and hot water until the texture is smooth.
  • Use a fine mesh to squeeze the liquid from the coconut mixture.
  • Mix it with warm water and strain the liquid again to make it thinner (the thinner liquid contains less fat).
  • Store the coconut milk in a separate jar and refrigerate until it’s ready for use.

In contrast, coconut water—the liquid in coconuts—is made up of mostly water (94%), with little fat. It’s a healthy drink for Suhoor because it contains electrolytes that rehydrate the body. Unlike coconut milk, it’s a low-calorie beverage, making it suitable for Muslims watching their carb intake.

4. Lemonade drink

Lemonade drink
Lemonade drink

Lemons are low-calorie fruits with a high water content. They boost immunity and improve hydration. Lemon water is a fresh liquid made from lemons. On the other hand, lemonade is lemon water sweetened with honey or mint leaves (avoid using artificial sweeteners like sugar and syrup to prevent high-calorie intake).

How to prepare lemonade drink

  • Squeeze water from lemons into a large bowl.
  • Add 1⁄2 cup of honey to the lemon liquid and stir. Adjust the taste by adding more lemon juice or honey.
  • Add fresh mint or watermelon cubes to the lemonade juice (optional).
  • Add ice cubes to the juice and serve cold.

5. Parfait

Parfait
Parfait

Parfait (pronounced “paafay”) is a thick mix of fresh fruits, grains (e.g., granola), and yogurt. It’s a rich source of proteins and vitamins. For Ramadan fasting, use natural sweeteners like honey rather than sugar to regulate fat content.

How to prepare parfait

  • Mix honey with yogurt in a bowl until it becomes thick.
  • Pour half of the yogurt mixture into a cup to build parfait layers.
  • Add granola and fresh fruits (e.g., watermelon and strawberry) to the yogurt.
  • Add the remaining yogurt on top of the granola-fresh fruit layer.

Frequently Asked Questions about Ramadan drinks

1. How many glasses of water should I drink per day during Ramadan?

Medical experts recommend eight glasses of water per day. Follow the 4–2–2 drinking pattern to maintain a healthy fluid intake during non-fasting hours. That is, take at least four glasses of fluids at iftar, two glasses at nighttime, and two glasses at suhoor.

2. Can I take “coke” or carbonated drinks during Ramadan?

Carbonated and fizzy drinks cause dehydration. Therefore, it’s better to avoid them. Rather, fill your diet with fruits and veggies, such as watermelon, dates, mangoes, and oranges, that are rich in water and essential nutrients your body needs.

3. What drinks should I avoid during Ramadan?

Avoid caffeinated drinks, including energy drinks, tea, and coffee. Caffeine is a natural diuretic (or “water pill”) that increases water loss and thirst.

4. How can I avoid dehydration during Ramadan?

  • Take at least 8–12 glasses of water per day. But don’t take excess water at nighttime.
  • Include water-rich fruits and vegetables in your diet.
  • Limit the consumption of salts and spices during iftar and suhoor. They increase your appetite for water.
  • Avoid excessive physical activities. For your food shopping, connect with Pricepally for instant food delivery at affordable prices.

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