A Healthier Ramadhaan with MIA INC

The glorious month of Ramadhaan is here, which brings spiritual enlightenment to the body and soul. Apart from that, this month is also a good time for one to learn how to manage healthy eating habits as well as getting rid of unnecessary illnesses. Over-eating in this month can surely lead to gaining excess weight. However, a balanced diet during this holy month can help one to be in a better shape.

Zayboonisha Mia, Private Personal Trainer and Virgin Active – Group Exercise Trainer says Ramadhaan brings an opportunity to get rid of toxic materials from our body. The type and quantity of food one consumes during non-fasting hours has a strong impact on fasting. For instance, giving light and nutritious foods preference over junk food ensures freshness from dawn to dusk. While, eating oily foods with high calories at sehri and iftaar can make the body physically inactive as the body experiences heaviness and dullness throughout the day. Also, it’s important for one to not let go of their regular exercise routines during this month. Fasting and exercise complement each other,however, stuffing yourself with oily fattening food such as pies, samoosas, puris, etc at sehri and iftar will just make you lazy, ultimately resulting in excessive weight gain. Mia says adding fibrous foods to the sehri and iftaar meals will ensure a flat-tummy and a slim figure. 

Faheema & Zayboonisha share these nutritious recipes with you:

Smoothies for Sehri (with Dates)
1. Best dates to use for smoothies are Medjool, de pitted and sliced/chopped.
2. Soak dates in milk/water for few hours before use.
3. Substitute yogurt and milk interchangeably if desired.
4. Skim milk/Low fat blends better.
5. Add oat bran, almonds, flax seeds(linseed) etc for a healthier and energizing kick.
6. Freezing the fruit before blending will provide a creamier texture.
7. Consistency depends on how thin/thick you want your smoothie. Use milk & yogurt to your discretion.


Banana – Date Smoothie
• 250ml plain low fat/fat-free yogurt
• 1tbl oat bran
• 120ml milk
• 120ml dates, chopped and soaked
• 2 bananas, sliced
• 8 ice cubes – optional
Blend. 2-3 glasses

Strawberry Smoothie with Dates
• ½ cup strawberries
• ¼ cup almonds, soaked
• 3 dates, chopped and soaked
• 1cup low fat/skim milk
Blend. 2 glasses

Simple Banana Oat Bran smoothie
• 1 ½ cup milk,
• 1 Tb oat bran,
• 1 Banana,
• 4 dates soaked in the milk overnight
• Vanilla to taste – optional
Blend. 2 Glasses
 
Vanilla-Date Breakfast Smoothie
• 1 cup yogurt
• 1 cup milk
• 4-7 dates soaked in the milk overnight
• 1/2 teaspoon vanilla extract
• 2 cups ice cubes- optional
Blend. 2-3 Glasses

Spiced Banana Date Smoothie
• 1 cup Milk
• 4 Medjool or other dates, pitted, chopped and soaked overnight in the milk
• 1 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon nutmeg
• 1/8 teaspoon ginger
• 1/8 teaspoon cloves
• 1/8 teaspoon Chile Powder*
• 1/16 teaspoon Cayenne Pepper*
• 3/4 cup sliced ripe banana
• 3/4 cup Ice – Optional
Blend. 2 Glasses
*Optional for a spicy kick
 
Dates Cornflakes Smoothie Recipe
• Milk – 1 cup
• Dates – 4 soaked overnight in milk
• Cornflakes – 2 tbsp
• Honey – 1 tsp (optional)
• Crushed ice – from a cube
Blend. 2 cups
 
Date Almond Smoothie Recipe
• 6-7 dates soaked overnight in milk
• 2 Tb of almond butter or ground almonds
• 2 medium bananas, sliced
• 2 cups milk
• 1.5 tablespoons honey
• 2 pinches cinnamon powder (optional)
• 1 vanilla bean, scraped (optional)
Blend, 3-4 cups
 
Apple and Cinnamon Smoothie
• 1 cup vanilla yogurt or milk
• 1 chilled apple, cored and cut into pieces
• 5 chilled Medjool or other dates, pitted and chopped soaked into the milk
• ½ teaspoon ground cinnamon
Blend, 2-3 cups
 

Apple and Date Smoothie
• 2 cups chilled, peeled and roughly chopped apples
• 8 dates, deseeded and chopped
• 1/2 cup chilled sour milk mixed with 1/2 cup chilled milk
• 2 tbsp sugar- optional
• 1/2 cup ice-cubes – optional
Blend. 3-4 cups
 
Mia Inc wishes all family, friends & clients a blessed Ramadhaan & Eid Mubarak.