These tips may be short and sweet, but for 10 extra minutes of sleep in the morning, they are lifesavers! Afia R Fitriati shares her timesaving sahur regime.
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Islam is a religion of ease, and Allah does not intend for us hardship (Al-Baqarah 2:185). Sahur, the meal before we start fasting for the day, may not be an obligatory part of Ramadan, but the Prophet (peace be upon him) used to emphasise the blessings that it brings (Bukhari and Muslim). He knew that even a little food and drink in our belly can carry us through our day-long worship.
We will, of course, use this opportunity to consume healthy foods, and drink sufficiently. But many of us, myself included, can find it challenging to wake up in the wee hours of the morning to have a meal, let alone prepare one.
Fret not: solutions exist to ease your sahur meal preparation, so you won’t have to spend too much time tinkering with kitchen appliances at three in the morning. Here are some tips for your consideration this Ramadan.
Stock up on the staples
First things first: you need to get the essential ingredients necessary for a wholesome meal. This basic shopping list should get you started:
- Healthy cooking oil, such as olive oil or virgin coconut oil
- Complex carbohydrates, like whole wheat bread, whole grain pasta and brown rice
- Eggs, which are a good source of protein and also quick and easy to cook
- Your favourite vegetables (fresh or frozen)
- Your favourite fruits or fruit juices (choose ones with low or no sugar content)
- Dried seasonings of your choice (they tend to be more practical than fresh ones)
You may also want to keep some honey or other natural food supplements like chia seeds (for a delicious and hydrating coconut drink) on your kitchen shelf to provide healthy extra energy.
The essential nutrients that you’ll need while fasting are all found on this list. Now it’s just up to your creativity and cooking skills to whip them up into a decent meal. Browse recipe websites such as our Ramadan Channel’s recipe page for ideas!
Prepare in advance
Rice and pasta can take a while to cook, so cover this task before you go to bed. Similarly, if you plan to make a stir-fry or fresh fruit juice for sahur, cut up the fruits and veggies in advance before storing them in the refrigerator for later. You’ll cut your cooking time, snooze a bit longer and still have a freshly cooked meal for sahur.
Set aside some iftar for sahur
The easiest way to prepare sahur is to have no preparation at all. When you can, prepare a bigger batch of iftar meals and set aside some of it for the next morning. You could even tweak the presentation for variety with an additional side dish, garnish, salad or condiments. When the time for sahur comes, you’ll only need to heat the food up.
A few notes on heating: research suggests that to kill bacteria that may have grown overnight, food items need to be heated to a minimum temperature of 73 degrees Celsius (165 degrees Fahrenheit). Despite their speed advantage, microwave ovens are often not ideal because they transmit heat unevenly. Never heat food more than once and be sure to use safe, food-grade containers.
Finally, make sure to drink at least one litre of water at sahur to keep you hydrated throughout the day. You’ll end your meal with a determined intention to complete the day’s fast.
Happy fasting!
This article originally appeared in the July 2013 Ramadan issue of Aquila Style magazine. For a superior and interactive reading experience, you can get the entire issue, free of charge, on your iPad or iPhone at the Apple Newsstand, or on your Android tablet or smartphone at Google Play
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