As a Muslim dietitian and certified diabetes educator, I want to take a moment to reflect upon what it means to me to “eat healthy” during this holy month.
Much like one must condition their body to properly submit prayers to Allah, nourishing our physical health, I think, is necessary to provide the energy and nutrition we need to strive towards a greater connection with God.
Enjoy a balanced and healthy Ramadan with delectable and nutritious desserts and sweets that will satisfy your sweet tooth.
For some of us, it may be tempting to think: ‘It’s Ramadan; I can eat whatever I please since I’m fasting for most of the day!’ While this may be true, making a conscious effort to prioritize nutrient-rich and minimally processed foods – that aren’t laden with sugar and sweeteners – can play a vital role in making us feel our best and supporting our spiritual growth.
For instance, certain sweet foods and desserts will influence how satiated, energized and comfortable you feel. And indulging in fried and overly sugary treats is a potential pathway to feeling lethargic and suffering from digestive issues like bloating and heartburn — all of which can interfere with our spiritual practices.
Similarly, eating excessive added sugar can cause our blood sugar levels to skyrocket, followed by a crash in energy and concentration. Such an imbalance throughout the night may bring on emotions of irritability or mental fog while attempting acts of worship such as prayer.
Nutritious Ramadan Meal Plan
Predominantly plant-based dietitian-approved & taste-tested recipes
Grocery list to save you time, money, and fewer trips to the grocery store
Step-by-step prep guide to make the most of your time in the kitchen
Full nutritional information
BONUS: FREE Ebook with 20 Recipes to stay hydrated (worth $60)
For the most part, enjoying healthy Ramadan meals and sweet delights can help in providing us with essential vitamins, minerals, dietary fibre, antioxidants, healthy fats, carbs and protein, all of which are required for our bodies to function optimally.
Food for thought
During Ramadan, it’s essential to practice discipline and mindful eating. At the same time, we can find pleasure in the festive treats – remembering to savour them with moderation and not allowing our preference for indulgences to take away from fulfilling our sacred responsibilities during fasting.
I feel an immense sense of gratitude to Allah for the abundance He has blessed us with, and I believe that when we are engaged in food preparation – cutting, washing, cooking – it’s a perfect opportunity to express our thanks. To me, food is a sacred act, and healthy eating represents an opportunity to bring balance and nourishment into my life – both physically and spiritually.
Ahead, you’ll discover some of my family’s favourite healthy Ramadan desserts that we devour. They’ve been carefully crafted to ensure they are balanced with nutritious ingredients while providing delicious indulgence.
You asked: “How can I satisfy my sweet tooth without sugar?”
In addition to the scrumptious selection of healthy Ramadan desserts listed below, here are a few tips that will help you conquer your sweet tooth cravings.
Try snacking on dates, figs or prunes, which are both high in fibre and natural sugars.
Nuts and seeds contain healthy fats and proteins to keep you feeling full for longer.
Enjoy a piece or two of dark chocolate, which contains natural antioxidants and is low in sugar.
Fresh fruit is an excellent source of natural sugars, vitamins and minerals – for example, apples, oranges and berries are great choices.
Make sure to stay hydrated and drink plenty of water, which will help curb cravings.
Diabetes diet tip
Healthy eating during Ramadan when you have type 2 diabetes can feel like a challenge. When it comes to desserts, opt for those that are lower in sugar. Pair your sweets and desserts with other low-carb foods like nuts and seeds, olives and avocado. Monitor your blood sugar closely and talk to your doctor to adjust medication doses, if needed, to stay within target levels.
Key features of healthy sweets and desserts
When selecting or creating your favourite healthy desserts recipes, look out for the following features:
Natural ingredients instead of refined sugars like white sugar or brown sugar
Plant-based fats such as coconut oil and olive oil
Fibre-rich whole grains such as oats, barley, spelt or buckwheat
Fruits and vegetables for added fibre and vitamins (think applesauce, berries, banana or carrots)
Spices to enhance flavours without extra added sugar
Nuts and seeds to add a crunchy texture
Lower glycemic-index sweetener options such as coconut sugar, pumpkin puree, sweet potato, yacon powder, banana, apple and pear purees
Unsweetened milks (if using plant-based milk)
15 Ramadan sweet recipes you’ll love!
Vegan Carrot Halwa (Gajjar Halwa)
Kesar Mango Chia Phirni (Pudding)
Vegan Falooda Recipe (No Added Sugar!)
15-Minute Vegan Coconut Barfi (No Added Sugar!)
Zarda (Sweet Rice With Nuts and Coconut)
5-Minute Pistachio Apricot Ladoos (No Addedd Sugar!)
Super Moist Vegan Chocolate Cake
15-Minute Dried Fruit And Nut Laddu Recipe
Soft And Crumbly Almond Flour Cookies (Low Carb!)
25-minute Quinoa Badam Kheer
The Best Vegan Blueberry Cheesecake
No-Bake Cranberry Energy Bites
10-Minute High Protein Dates And Yogurt Parfaits
Oat Peanut Butter Cup Cookies
No-Bake Protein Peanut Butter Bars Recipe
Healthy Ramadan Desserts: Carrot Halwa (Gajjar Halwa)
1.5 tbsp coconut oil cold-pressed
3 carrots extra large, washed, peeled and grated, Benefits of cooked carrots
¼ cup cashews plain, unsalted
¼ cup sliced almonds plain, unsalted
15 green cardamoms from pods, crushed
¼ cup raisins plain
2⅔ cup oat milk unsweetened
4 tsp erythritol
2 tbsp coconut flour plain
Simmer until the mixture comes together.
Feel free to reduce the amount of coconut oil and sweetness to suit your needs.
Store in an airtight container in the fridge for up to 4 days or freeze for up to a month. Defrost in the fridge and heat before serving.
The post 15 Delicious and Healthy Ramadan Desserts and Sweets appeared first on Shahzadi Devje, Desi~licious RD.