Healthy Eat This Ramadan: The month of Ramadan is ideal for both the physical and spiritual cleansing of the body. Nothing is more effective than a day-long fast to eliminate pollutants. However, fasting also slows the metabolism, making it crucial to watch what we consume as we break the fast in order to avoid weight gain and other lifestyle diseases in addition to stomach discomfort.
According to Chef Surjan Singh, Director, Food and Beverage, JW Marriott, Sahar, Mumbai, Prophet Mohammad broke his fast with a sip of water and a few dates, but this is not what we are doing right now. “Snacks and sherbets are served to break the fast, which is then quickly followed by a filling meal. Although water is recommended as the best liquid to ingest when breaking the fast, most people also drink tea and other beverages along with sherbets and sweetened drinks. In various parts of India, Ramadan is a time when traditional dishes like jal jeera, falooda, and piyush are enjoyed in addition to milkshakes, smoothies, and sweet and salted lassis.
There are some dishes that are universally loved, depending on the area. For instance, an iftar spread in the north typically consists of curries, stews, kebabs, biryanis, and pulaos, along with raita, veggie side dishes, and puris or parathas. Nonbu kanji, a meal made with porridge, vegetables, and meat, is a specialty in the south (Kerala and Tamil Nadu). In Andhra Pradesh, favorites include haleem, a creamy casserole of ground meat, lentils, and spices, as well as tawa kheema dishes and “sheermal,” a special bread typically consumed with kormas. The iftar menu in West Bengal consists of biryanis, kathi rolls, meat stew, and chops. Kebabs on skewers, biryani, egg bhurjee, and fried treats like mirch pakoras and shammi kebabs are common iftar foods in the west. Also famous are meat samosas and aloo parathas.
During Ramadan, a dessert is typically served after the evening meal. It can be basic or elaborate, like shahi tukras. Mal pua, phirni, rice kheer, desiccated fruit ladoos, and a variety of halwas like ande ka halwa and chana dal halwa are additional delicacies. In reality, today’s cakes, cream pastries, and puddings all play a significant role in this culinary tradition. Ramadan requires some indulgence because it is a big thing to fast for an entire month. To get the most out of this virtuous endeavor, it is crucial to avoid consuming greasy or oily foods. The first step to a healthy diet during Ramadan is selecting the correct oil.
Chef Surjan Singh advises using rapeseed oil when preparing food. In addition to being nutritious, it is also ideal for Indian cuisine. It does not change how food tastes. It has a high smoke point which makes it perfect for deep-frying. Its light texture and bland flavor enable the complex flavors of Indian spices to shine through, enhancing the flavor of food. I have discovered it creates the best possible salad dressings and marinades.”
The chef divulges his particular favorites’ recipes.
1. Phirni
Ingredients:
Milk 1L
Sugar ½ cup
Broken basmati ¼ cup
Pistachios 2 tsp
Toasted poppy seeds 2 tsp
Saffron stigmas 6-8
Canola oil 2 tbsp
Green cardamom seeds 1 pod
Instructions:
1. When the rice is very tender and nearly pasty in texture and the milk has reduced by a quarter, add the milk and cardamom seeds and simmer over a low heat.
2. As flavors steep into the mixture equally, add saffron stigmas, pistachios, and sugar.
3. The phirni should have a viscous, pourable consistency. Check the sweetness and consistency.
4.Place the phirni evenly among the ramakin dishes, allow to settle at room temperature, and then chill in the refrigerator below 4 °C.
5. Make a poppy seed garnish. (optional).
2.Spicy Roasted Chicken
Ingredients:
1 tsp chilli flakes
4 cloves garlic, crushed
½ tsp smoked paprika
1 tsp dried oregano leaves
1 tsp lemon zest
¼ cup (60 mL) red wine vinegar
2 Tbsp canola oil
Sea salt to taste
black pepper to taste
1.2 kg whole chicken,butterflied
Instructions:
1.Set the oven to 200 °C.
2. Put the chili, garlic, paprika, oregano, lemon zest, vinegar, oil, salt, and pepper in a small dish. Blend thoroughly.
3. Place the chicken on the baking sheet, top with the chili mixture, and distribute to cover. Roast for 45 minutes, basting midway through with pan juices, or until thoroughly cooked and golden.
