Brilio.net - When fasting, choosing a healthy and filling sahur menu is very important, especially if you are on a diet. The right sahur not only helps to hold off hunger longer, but also provides enough energy until breaking the fast. Choosing the wrong food can make the body weak, hungry quickly, or even gain weight.
Here are nine healthy sahur recipes that are suitable for a fasting diet. These foods are high in fiber, protein, and low in sugar and saturated fat, so they help maintain ideal body weight and keep the body energized throughout the day.
1. Banana and oats smoothie
This drink is rich in fiber and protein, perfect for a quick and practical sahur.
Material:
- 1 ripe banana
- 3 tbsp instant oats
- 200 ml almond milk or low fat milk
- 1 tbsp honey
- 1 tsp chia seeds (optional)
- Ice cubes as needed
How to make (5 minutes):
1. Peel the bananas and cut them into pieces to make them easier to blend.
2. Place the banana, oats, almond milk, honey and chia seeds in a blender.
3. Add ice cubes to give a refreshing sensation.
4. Blend all ingredients for 1-2 minutes until smooth and creamy.
5. Pour into glasses and serve immediately.
2. Vegetable salad with grilled chicken
A menu rich in fiber and protein that can make you feel full longer.
Material:
- 100 gr skinless chicken breast, grilled
- 1/2 head of romaine lettuce, roughly chopped
- 1/2 red bell pepper, thinly sliced
- 1/2 cucumber, sliced
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt and pepper to taste
How to make (20 minutes):
1. Heat a frying pan or grill pan, grill the chicken breast with a little olive oil for 10-12 minutes until cooked, turning occasionally to brown evenly.
2. Wash the vegetables and cut according to taste.
3. Combine all vegetables in a large bowl.
4. Add the thinly sliced roast chicken.
5. Drizzle with olive oil and lemon juice.
6. Season with salt and pepper, mix well.
7. Serve immediately.
3. Clear chicken and mushroom soup
A light but filling soup, perfect for a healthy pre-dawn meal.
Material:
- 100 gr chicken breast, shredded
- 50 gr button mushrooms, sliced
- 1 stalk of spring onion, sliced
- 2 cloves garlic, chopped
- 500 ml water
- Salt and pepper to taste
How to make (25 minutes):
1. Heat water in a pan until it boils.
2. Saute the garlic with a little oil until fragrant, then put it in a pan filled with water.
3. Add shredded chicken and mushrooms, then cook for 15 minutes until cooked.
4. Season with salt and pepper to taste.
5. Add the spring onions, stir briefly, then remove from heat.
6. Serve the soup in bowls while warm.
4. Stir-fried tofu and broccoli
photo: Instagram/@zizanikmah
Foods high in plant protein that help keep the metabolism active.
Material:
- 100 gr tofu, cut into cubes
- 50 gr broccoli, cut into small pieces
- 1 clove garlic, chopped
- 1 tbsp olive oil
- Salt and pepper to taste
How to make (15 minutes):
1. Heat olive oil in a frying pan for 1 minute.
2. Saute the garlic until fragrant.
3. Add the tofu, stir for 5 minutes until it turns brown.
4. Add broccoli, cook for 3-4 minutes to keep it crispy.
5. Season with salt and pepper, mix well.
6. Serve warm.
5. Brown rice with braised tempeh
A healthier and still delicious alternative to white rice.
Material:
- 100 gr tempeh, cut to taste
- 1 tbsp sweet soy sauce
- 1/2 tsp coriander powder
- 1/2 tsp salt
- 100 gr brown rice
- Enough water
How to make (30 minutes):
1. Boil the tempeh with water, soy sauce, coriander, and salt for 20 minutes until absorbed.
2. Grill or fry briefly for 5 minutes to make it tastier.
3. Serve with warm brown rice.
6. Boiled eggs with avocado
A combination of protein and healthy fats that is good for a diet.
Material:
- 1 boiled egg
- 1/2 avocado, cut into pieces
- A pinch of salt and pepper
How to make (10 minutes):
1. Boil the eggs in boiling water for 8-10 minutes until cooked.
2. Peel the boiled eggs and halve them.
3. Serve with avocado slices.
4. Sprinkle a little salt and pepper to make it more delicious.
7. Chia seed pudding with honey
A healthy dessert that is suitable for a light but nutritious sahur.
Material:
- 3 tbsp chia seeds
- 200 ml almond milk or low fat milk
- 1 tbsp honey
- 1/2 banana, cut into pieces
How to make (3 hours 10 minutes):
1. Mix chia seeds and milk in a bowl, mix well.
2. Leave it in the refrigerator for at least 3 hours or overnight until the texture thickens.
3. Add honey and banana slices before serving.
8. Quinoa porridge with almonds
High-fiber foods that help keep digestion healthy.
Material:
- 50 gr quinoa, boil until soft
- 200 ml almond milk
- 1 tbsp honey
- 1 tbsp almonds, chopped
How to make (20 minutes):
1. Boil quinoa in boiling water for 15 minutes until soft.
2. Drain the quinoa, then return it to the pan with the almond milk.
3. Cook for 3-5 minutes until slightly thickened.
4. Add honey and mix well.
5. Sprinkle almonds before serving.
9. Lemon roast chicken
Protein-rich food that is low in fat, suitable for diet.
Material:
- 100 gr skinless chicken breast
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt and pepper to taste
How to make (30 minutes):
1. Rub the chicken with lemon juice, olive oil, salt and pepper.
2. Let it sit for 15 minutes to absorb.
3. Bake in the oven or Teflon for 15-20 minutes until cooked, turning occasionally so that it cooks evenly.
4. Serve warm.