A healthy iftar menu is a good choice after a full day of resisting hunger and thirst. Fasting is not a reason for us to just eat anything. In fact, when breaking the fast, the body needs the right nutritional intake. A healthy menu keeps the body fit during Ramadan. Besides, healthy eating can be part of worship. The Prophet Muhammad (peace be upon him) set a simple example when breaking the fast. He did not overeat. He also said, “Man does not fill a container worse than his stomach” (HR. Tirmidhi).
Breaking the fast with a healthy menu can help the stomach stay comfortable. Fasting becomes more blessed. So, what are some healthy and practical iftar menu options? Let’s take a look at the following reviews.
Why should the iftar menu be healthy?
Our organs can rest more during fasting. The digestive organs work lighter than usual. So, when breaking the fast, we should not immediately consume heavy food. A healthy iftar menu can help the stomach adapt.
Allah SWT said in the Qur’an, “O children of Adam, wear your beautiful clothes at every (entering) mosque and eat and drink, but don’t overdo it. Indeed, He does not like those who overdo it” (QS. Al-A’raf: 31).
This verse teaches us to eat in moderation, especially when breaking the fast. Choosing healthy menu items will help the body stay fresh and not weak.
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Sunnah iftar menu ala Rasulullah
The Prophet Muhammad always broke the fast in a simple way. In the hadith it is stated, “The Prophet broke the fast with a few wet dates before prayer. If there were none, he broke the fast with dry dates. If there were none, he drank water” (Narrated by Abu Dawud).
A healthy iftar menu can start with eating dates. Dates contain natural sugars that are easily absorbed by the body. After that, we can continue eating the main meal.
Inspiration for a Healthy and Practical Iftar Menu
Here are some examples of easy-to-make healthy iftar menus:
Dates and Water Iftar Menu
Dates are the first recommended menu for breaking the fast because the natural sweetness of dates helps restore energy. Also include drinking water to keep the body hydrated. The combination of dates and water allows the body to adapt slowly after a day of fasting. There is no need to eat heavy food right away, just start with a small portion so that the stomach is not shocked. After that, take a few minutes break before eating the main course. This way, the body stays healthy and worship after breaking the fast feels lighter.
Warm Vegetable Soup as an Iftar Menu
Warm vegetable soup is suitable for breaking the fast. Choose fresh vegetables such as carrots, broccoli, and corn. Vegetable soup helps gently reactivate digestion. The warm broth is also able to provide a feeling of comfort in the stomach after being empty all day. In addition, vegetable soup is rich in vitamins and fiber which helps maintain stamina during fasting. Add a few pieces of lean chicken for more nutrition and satiety.
Brown Rice and Grilled Chicken
Brown rice is high in fiber. Combine it with low-oil grilled chicken. This menu provides energy without making the stomach feel full. The complex carbohydrate content in brown rice helps keep you full longer. Meanwhile, the protein from grilled chicken helps restore energy after fasting. For a more complete meal, add fresh vegetables such as cucumber and lettuce as a source of vitamins.
Iftar Menu with Fresh Fruit Salad
Mix apples, watermelon, and melon. Add a little honey as a natural sweetener. Fruit salad helps meet vitamin needs. The high water content in these fruits also helps restore body fluids after fasting. Besides being refreshing, fruit salad can be a healthy dessert.
Sugar-free Avocado Juice
Avocado juice can be a healthy drink when breaking the fast. Avoid adding excessive sugar. Avocado is rich in good fats that fill you up. Its soft texture makes the stomach feel comfortable after being empty all day. In addition, avocado contains vitamin E which is good for maintaining endurance. For added flavor, you can add honey as a natural sweetener. This drink is not only refreshing, but also helps keep energy stable until suhoor time.
Steamed Tofu and Tempeh iftar menu
Tofu and tempeh are rich in vegetable protein. Steam them for a healthier, oil-free option. Serve with fresh tomato sauce. This simple menu is a budget-friendly and nutritious choice for breaking the fast. The fiber in tempeh helps keep you full longer. Tofu, meanwhile, has a soft texture that is easy to digest after a day of fasting. Add cucumber slices or lettuce leaves for a fresher complement. With this practical preparation, breaking the fast is healthier without spending a long time in the kitchen.
Pure Coconut Water
Coconut water can help replace electrolytes in the body. This drink is natural and preservative-free. Its mineral content is able to restore body fluids lost during fasting. Its fresh taste also makes the throat feel comfortable when breaking the fast. You can add pieces of young coconut meat to make it more delicious. Coconut water is suitable to drink before eating a heavy meal. Besides being healthy, this drink helps keep the body hydrated throughout the night. With one glass of coconut water, breaking the fast becomes fresher and more energizing.
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Tips for Preparing a Healthy Iftar Menu
To be more practical and stay healthy, do the following:
- Prepare the menu before iftar time, so you don’t have to rush when eating.
- Avoid excessive fried foods, because excess oil can make your stomach uncomfortable and trigger feelings of fullness.
- Increase your consumption of vegetables and fruit to meet your fiber needs and keep your digestion running smoothly.
- Limit added sugar, so that blood sugar levels remain stable and the body does not get weak easily after breaking the fast.
- Don’t forget to drink enough water to keep your body hydrated and fresh throughout the night.
Breakfast menus to avoid
In addition to choosing a healthy menu, it is also important to avoid certain foods when breaking the fast. Here is a list of foods that should be limited:
- Excessive fried foods, because the oil can interfere with digestion and trigger a feeling of heaviness.
- Foods that are too spicy, which can make the stomach ache and feel uncomfortable after being empty all day.
- Carbonated drinks, because they can cause flatulence and inhibit nutrient absorption.
- Excessive sweet foods, which can cause blood sugar levels to spike sharply and cause weakness after breaking the fast.
It’s best to choose foods that are more natural and light, so that the body stays fit and ready to perform the night prayer.
Benefits of a Healthy Iftar Menu
Breaking the fast with a healthy food menu can provide many benefits. One of them is to maintain energy so that it remains stable, so that our body does not easily faint after breaking the fast. A healthy iftar menu can also help avoid indigestion that often occurs due to greasy or excessive food. In addition, the right food choices will make sleep more soundly, so that the body is fresher the next day. With a balanced diet, weight is maintained even if the diet changes during Ramadan. Not only that, a healthy body will add enthusiasm for night prayers, such as tarawih and tilawah. Breaking the fast is not an opportunity for ‘revenge’, but the best time to maintain a diet and adopt a healthy lifestyle.
Read also: Series of Ramadan Fasting Wisdom: Degrees Raised, Muffled Emergencies
Spirit of Worship with a Healthy Body
A healthy iftar menu helps the body stay fit. A fit body helps us to be able to maximize our practice during the month of Ramadan. May this month of Ramadan bring health and blessings. Let’s break the fast with gratitude and the best food choices.
