हिंदी
Ramadan holds deep significance for Muslims globally, observed through fasting from dawn till dusk, with sehri, the pre-dawn meal, serving as a vital source of sustenance and energy. However, individuals managing hypertension or heart disease must make mindful choices regarding sehri foods to uphold their health and vitality throughout the fasting period, particularly in India, renowned for its diverse culinary heritage.
Here are some wholesome sehri alternatives and accompanying recipes tailored for those with specific health considerations:
- Nutrient-rich Porridge: Commence the day with a nourishing bowl of whole grain porridge, incorporating oats, barley, or quinoa cooked in low-fat milk or water. Enhance its flavor naturally with mashed bananas or a drizzle of honey.
- Egg White Omelette: Eggs are protein-rich, yet their yolks contain high cholesterol. Opt for a heart-friendly option by preparing an omelette using egg whites or a mix of egg whites and one whole egg, complemented with vibrant vegetables like spinach, tomatoes, and bell peppers.
- Low-Fat Yogurt with Berries: Greek yogurt, renowned for its protein and probiotic content, supports heart health. Pair it with fresh berries such as strawberries, blueberries, or raspberries for additional antioxidants and fiber. Add a sprinkle of nuts or seeds for a satisfying crunch.
- Whole Wheat Chapati with Lentil Soup: A staple in Indian cuisine, chapati crafted from whole wheat flour offers a healthier alternative to refined flour. Serve alongside a bowl of lentil soup (dal) prepared with minimal salt and spices. Lentils boast protein and fiber, aiding in blood pressure management.
- Avocado Toast with Whole Grain Bread: Beyond its trendy appeal, avocado toast stands as a nutritious sehri choice. Spread mashed avocado on whole grain bread, topping it with sliced tomatoes. Season with black pepper and lemon juice for a delightful burst of flavor. Avocado supplies heart-healthy fats and fiber.
