Thursday,20 June, 2019
Current issue | Issue 1395, (24 - 30 May 2018)
Thursday,20 June, 2019
Issue 1395, (24 - 30 May 2018)

Ahram Weekly

Recipes for an energetic Sohour

Recipes for an energetic Sohour

In Ramadan, our diets are drastically altered, as we eat only during Sohour, the pre-dawn breakfast, and Iftar, the evening meal at sunset. Since this year’s fast will take place during the hot summer days, it is even more essential to eat a healthy Sohour to limit feelings of hunger and thirst during the day.

Experts agree that eating well at Sohour helps prepare the body for the hours of fasting ahead. A well-balanced Sohour will promote mental function, keep the body as hydrated as possible, provide a sustained amount of energy throughout the day, and make the fasting more tolerable for the body.

Salty items such as olives, smoked meats, spicy food and pickles should be avoided or limited at Sohour because they will make you thirsty during the day. Though fuul medammess (fava beans), boiled eggs, and yoghurt are all Sohour staples, a week into Ramadan tiredness with eating them every day may set in. 

Here are some healthy Sohour suggestions that will nourish your body during Ramadan. Remember to drink two large glasses of water alongside your meal to make up for the fasting period.

Here are some wrong habits people may have during Ramadan:

Date, oat and almond smoothie

Date, oat and almond smoothie: 

Smoothies are a great way to start the day, and a date, oat and almond smoothie is quick to prepare and heart-healthy. Dates provide potassium, natural sweetness, and a much-needed energy boost, fibre-rich oats add sustenance and fill you up, and almond butter is a good source of protein and omega-3 fatty acids. To make this smoothie, blend four pitted and chopped dates with two tablespoons of whole oats, one tablespoon almond butter, 200g of natural yogurt and 150ml of milk. Serve over ice.

Whole grain bread with peanut butter and banana

Whole grain bread with peanut butter and banana: 

Peanut butter is an excellent source of protein, and it’s filled with healthy monounsaturated fat, which has a satiating effect. Spread on whole grain bread and pair it with sliced bananas to help you feel more full.

Watermelon and white cheese

Watermelon and white cheese: 

As its name suggests, watermelon is a juicy fruit and a great way to hydrate for only 40 calories per cup. Combine it with white cheese for the needed filling effect.

Quinoa porridge

Quinoa porridge: 

Quinoa is a vegetarian source of protein and fibre, and it makes a great gluten-free alternative to oats. Cook it in coconut milk and dice in some apples and cinnamon for a great tasting Sohour meal.



Hummus is an excellent choice for Sohour. Its blend of chickpeas and tahini (ground sesame paste) provides a lot of nutrients and energy to the body. Eat it with whole wheat bread or chips.

Dried fruits and nuts

Dried fruits and nuts: 

Even if you do not have a big appetite late at night, it is still important to get something into your body before dawn. Snacking on some dried fruit and unsalted nuts will give you the combination of healthy fats, protein, and carbohydrates you need without leaving you feeling heavy or bloated.

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