Healthy and hearty Ramadan meals

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Healthy and hearty Ramadan meals
Curry Shrimps

Treat your family and friends to some delectable dishes this Ramadan, courtesy of Regilait

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Published: Mon 6 Jun 2016, 10:06 AM

Last updated: Mon 6 Jun 2016, 12:13 PM

Curry Shrimps
Preparation time: 25 minutes | Serves: 5
Ingredients
Shrimps, medium-sized, cleaned 750 gms
Whole wheat rigatoni 400 gms
Coriander, chopped  5 tbsp
Onions, medium-sized, grated 1 pc
Apple, medium-sized, grated 1 pc
Carrots, medium-sized, grated 2 pcs
Mushrooms, fresh 50 pcs
Curry powder 2 tbsp
Regilait milk, low fat  2 cups
Whole wheat flour 2 tbsp
Method

  • Mix shrimps with grated onions, apple, carrots and mushrooms.
  • Place in a pan and let it cook for 20 minutes or until shrimps are well cooked.
  • In a sauce pan, heat the milk, and add curry powder and the shrimps mixture. Let it cook for another 20 minutes.
  • Serve the shrimps with cooked white beans and diced red peppers. 
Beans are a very good source of manganese, iron, thiamin (Vitamin B1), folic acid and proteins. They are also an excellent source of fibre that make you feel full for longer periods and reduce the amount of cholesterol in the blood. For the same amount of proteins, you can easily replace a dish of red meat with a dish of beans without the extra calories and fat of the meat. Including beans in your diet may reduce risks of heart disease and certain cancers. Shrimps are a good source of proteins and are low in fat. Red pepper is rich in Vitamin C that acts as a powerful antioxidant and aids in muscle recovery by preventing free-radical damage. 
Suhoor Al Kamut

Preparation time: 10 minutes  | Serves: 2
Ingredients
Kamut 1 cup
Regilait milk, low fat 2 cups
Almonds  24 pcs
Honey 2 tbsp
Cinnamon  a pinch
Ginger a pinch
Nutmeg  a pinch
Vanilla a few drops 
Method
  • Let the grains soak overnight.
  • Bring 3 cups of water to a boil and add 1 cup of kamut.
  • Cover and let it simmer for 45 minutes until the grains are tender and plump.
  • Stir in a pinch each of cinnamon, ginger and nutmeg and a few drops of vanilla.
  • Serve in a bowl with 1 tbsp of honey, a cup of low fat Regilait milk and 12 pieces of almonds. 
Kamut is a whole grain with a distinguishing bump. It may date back as far as 6,000 years. It is rich with a butter flavour and a chewy texture. It is higher in protein, magnesium and potassium than regular wheat, and is a good source of Vitamin B.
When combined with milk, honey and almonds, it forms an ideal Suhoor meal that provides the body with enough energy to sustain the coming hours of the day.
It is important to note that this dish can be substituted with wheat in any recipe. It can also be served cold in salads or accompany any stew.
Turkey Rigatoni

Preparation time: 40 minutes |Serves: 6
Ingredients
Whole wheat rigatoni 400 gms
Broccoli florets 2 cups
Onion, small, chopped 1 pc
Regilait milk, low fat 4 cups
Flour 3 tbsp
Turkey slices, shredded 3 cups
Dill 2 tbsp
Chives  2 tbsp
Rosemary 2tbsp
Salt ¾ tsp
White pepper ¼ tsp 
Method
  • Bring a large pot of water to a boil. Add pasta and cook for 9 minutes.
  • Boil the broccoli in another large pot of water.
  • In a large saucepan, place onion with milk, flour, salt and pepper together. Bring to a boil over medium-high heat, stirring frequently.
  • Cook, while stirring, for about a minute until it thickens. Reduce the heat and add the turkey slices.
  • Stir the sauce into drained pasta and broccoli. Serve sprinkled with a mixture of herbs. 
Substituting cream with low fat milk is the best way to reduce the calorie content of any recipe as well as its fat and cholesterol content reducing the chances of developing cardiovascular disease within time.
Opting for whole-wheat pasta is always a better option. Not only does it provide the vitamins, nutrients and minerals needed to keep one healthy and strong, but it also contains dietary fibre, which may help reduce risks of heart disease, cancer, diabetes and fight constipation.


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