10 Healthy Iftar Recipes for Optimal Energy During Ramadan

Kapanlagi.com - Determining the iftar menu is not just about taste, but also directly related to the body's condition after fasting and thirsting all day. The body needs a gradual intake so that the digestive system can function optimally again.

The right iftar menu generally contains complex carbohydrates, fiber, protein, and sufficient fluids. This combination helps restore energy without overloading the body.

Various healthy iftar recipes can be made from simple and easily found ingredients. From staple foods, side dishes, to refreshing drinks, everything can be prepared practically at home.

Find more news related to iftar menu recipes at Liputan6.com.

1. Savory Red Rice

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When breaking the fast, the body requires an energy intake that is released slowly. The complex carbohydrates from red rice become one of the options that can help meet that need. To make the presentation of red rice less monotonous, this rice can be processed into savory red rice with the addition of aromatic leaves and broth to enhance its flavor.

Ingredients for savory red rice:

• 300 grams of red rice
• 100 grams of organic white rice
• 1-2 pieces of pandan leaves
• 1-2 pieces of bay leaves
• 500 ml of water
• 200 ml of chicken broth

How to make savory red rice:

1. Rinse the red rice and white rice until clean.
2. Place all ingredients into a rice cooker, then cook until the rice is done.
3. If using a pot, cook all ingredients for about 30 minutes.
4. Let the rice sit for about 15–30 minutes to allow the flavors to meld, then steam until ready to serve.

2. Kolang-Kaling Ice

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Kolang-kaling is a fruit often served for iftar because of its chewy texture and refreshing taste. This fruit comes from the aren tree and is often processed into cold snacks. The processing of kolang-kaling is done in stages to ensure a cleaner taste and aroma before being served with accompaniments.

Ingredients for kolang-kaling ice:

• Kolang-kaling 300 grams, cleaned
• Pandan leaves 2 sheets, tied
• Granulated sugar 70 grams
• Water 100 ml
• Green food coloring 1/4 teaspoon

Ingredients for syrup:

• Granulated sugar 75 grams
• Pandan leaf 1 sheet
• Water 200 ml

Accompaniments:

• Ice cubes 200 grams
• Young coconut 150 grams
• Melon 150 grams

How to make kolang-kaling ice:

1. Boil the syrup ingredients until boiling, then cool.
2. Boil the kolang-kaling with pandan leaves until boiling, then discard the water.
3. Repeat the boiling process once more, then drain.
4. Cook the kolang-kaling with sugar and water until the flavor is absorbed.
5. Add the food coloring, stir until boiling, then store in the refrigerator for one hour.
6. Serve the kolang-kaling with syrup, ice cubes, and accompaniments.

3. Urap

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Urap is known as a traditional dish made from boiled vegetables combined with spiced coconut. This menu is often chosen because the process is simple and the ingredients are easy to obtain. The vegetables are briefly boiled to keep their texture fresh and their nutritional content largely intact.

Vegetable ingredients:

• Spinach
• Carrot
• Bean sprouts
• Cabbage
• Long beans
• Young grated coconut 1/2 piece

Spice mixture:

• Shallots 6 cloves
• Garlic 4 cloves
• Red bird's eye chili 5 pieces
• Red chili 7 pieces
• Kencur 2 segments
• Candlenut 2 pieces
• Prawn paste 1/2 teaspoon
• Small palm sugar 1/2 piece
• Salt to taste

How to make urap:

1. Boil all the vegetables briefly, then drain.
2. Mix the spice mixture with the grated coconut until well combined.
3. Cook the spiced coconut with added water until dry.
4. Combine the coconut with the boiled vegetables.
5. Urap is ready to be served.

4. Vegetable Salad

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Vegetable salad is a modern iftar menu choice that combines various types of vegetables. This dish can be adjusted to the family's taste. The combination of steamed vegetables and simple dressing results in a light flavor when enjoyed.

Ingredients for vegetable salad:

• 2 potatoes
• 2 carrots
• 10 pieces of green beans
• 1 cucumber
• 2 red tomatoes
• Enough lettuce
• 2 sweet corn
• Mayonnaise
• Grated cheese
• Sweetened condensed milk

How to make vegetable salad:

1. Steam all the vegetables except the lettuce until cooked.
2. Mix the vegetables and store them in the refrigerator.
3. Stir the mayonnaise with sweetened condensed milk as a dressing.
4. Take out the vegetables, pour the dressing, and then sprinkle with cheese.
5. The salad is ready to be served.

5. Fruit Salad with Yoghurt Sauce

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Fruit salad with yoghurt sauce is a fresh iftar menu choice. This dish utilizes the natural sweetness of the fruit. Yoghurt is used as a sauce without added excess sugar.

Ingredients:

• Assorted fresh fruits such as apples, bananas, grapes, strawberries, and kiwis
• Plain or Greek yoghurt
• Honey
• Lemon juice

How to make yoghurt fruit salad:

1. Cut the fruit into appropriate sizes.
2. Mix yoghurt with honey and lemon juice.
3. Toss the fruit with the sauce until evenly coated.
4. Serve immediately when breaking the fast.

6. Stir-Fried Tofu with Broccoli Hoisin

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Broccoli is known as a vegetable that is often recommended in healthy menus. This vegetable is paired with egg tofu for a simple iftar menu. Hoisin sauce adds a savory flavor to the stir-fry.

Ingredients:

• Egg tofu 250 grams
• Broccoli 150 grams
• Garlic 4 cloves
• Green onion 1 stalk
• Chicken broth 150 ml
• Salted soy sauce 1 teaspoon
• Hoisin sauce 2 1/2 tablespoons
• Granulated sugar 1/2 teaspoon
• Ground pepper 1/4 teaspoon
• Tapioca flour and water
• Sesame oil and cooking oil

How to make hoisin broccoli tofu stir-fry:

1. Sauté garlic and green onion until fragrant.
2. Add broth and all the seasonings, cook until boiling.
3. Add tofu and broccoli, stir until cooked.
4. Pour in the tapioca solution, cook until thickened.

7. Spinach with Oyster Mushroom

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Spinach is a green vegetable that is often made into a daily menu. Spinach can be prepared as a stir-fry with the addition of oyster mushrooms. This dish is served warm.

Ingredients:

• 2 bunches of spinach
• 75 grams of oyster mushrooms
• 3 cloves of garlic
• 1/4 onion
• 2 dried chilies
• 1 egg
• Oyster sauce, soy sauce, salt, pepper, sugar
• 150 ml of water

How to make spinach with oyster mushrooms:

1. Sauté the onion and chilies until fragrant.
2. Add the egg, scramble until it is in small pieces.
3. Add the mushrooms, then add the spinach and seasonings.
4. Pour in the water and cook until done.

8. Coconut Lime Drink

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Coconut lime drink is a simple beverage that is often chosen for breaking the fast. Its refreshing taste comes from young coconut water and lime. This drink does not require added sweeteners.

Ingredients:

• 1 young coconut
• 2 tablespoons of basil seeds
• 4 limes
• Ice cubes as needed

How to make coconut lime drink:

1. Mix the coconut water and coconut meat.
2. Add the basil seeds and lime juice.
3. Stir well and serve with ice cubes.

9. Berry Sunkist Smoothies

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Fruit-based smoothies are an easy-to-consume alternative for iftar snacks. Their texture is smooth and refreshing. The combination of fruit and yogurt creates a balanced flavor.

Ingredients:

• 200 grams of strawberries
• 4 sunkist oranges
• 300 grams of strawberry liquid yogurt
• 3 tablespoons of honey
• 300 grams of ice cubes

How to make berry sunkist smoothies:

1. Put all the ingredients into a blender.
2. Process until smooth and well combined.
3. Pour into glasses and serve.

10. Spinach Tofu Fritters

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Spinach, which is less favored by some people, can be processed with tofu into fritters. This method makes spinach easier to consume. Fritters are served as a side dish for iftar.

Ingredients:

• 6 pieces of white tofu
• 1 bunch of spinach
• 100 grams of ground meat
• 3 tablespoons of fried shallots
• 1 stalk of green onions
• 2 cloves of fried garlic
• Salt, pepper, sugar
• 2 egg whites

How to make spinach tofu fritters:

1. Mash the tofu and mix it with spinach, meat, and eggs.
2. Add the seasonings and stir until well combined.
3. Shape the mixture into flat patties.
4. Dip in egg whites and fry until golden brown.

11. Popular Q&A About Healthy Iftar Recipes

Q: What is a healthy iftar menu?
A: A healthy iftar menu consists of complex carbohydrates, vegetables, protein, and adequate fluids.

Q: Why is brown rice suitable for iftar?
A: Brown rice contains complex carbohydrates that help gradually restore energy.

Q: What drinks are good for iftar?
A: Drinks made from fruits, young coconut, or yogurt can be good choices because they are refreshing.

Q: Are vegetables suitable to consume during iftar?
A: Vegetables can be consumed during iftar because they contain fiber and important nutrients.

Come on, read articles about other recommendations for healthy iftar recipes at Kapanlagi.com. If not now, when?

(kpl/vna)