Healthy eating during the ‘Id days

Thu Feb 06, 2014 4:15 am

During the ‘Id days, many Muslims slaughter sheep and tend to consume a lot of red meat, fat, starch, sweets and organ meats. This consumption causes health problems during and after ‘Id days, such as indigestion and heart burn, in addition to health problems due to the high intake of fat, cholesterol and calories.
Consuming lean meat in moderation (4-5 ounces: 120 -150 grams: of cooked meat at a meal) is recommended, without consuming fatty or organ meats.
Diabetic peopleshould maintain their blood sugar and blood pressure levels within normal ranges. They should keep active and take their medications as advised by their health care team.
The following guidelines will help adopting healthy eating habits during the ‘Id days:
• Eating healthy food items in moderate amounts rather than large meals will give the digestive system a chance to continue functioning normally during the ‘Id days.
• Continue consuming more fluids and fiber rich foods, such as whole grains and cereals, fresh fruits and vegetables, and legumes to help you avoid constipation during the ‘Id days.
• Reduce your consumption of sweets, sugary drinks, sweetened juices, soda, fatty and salty foods, and caffeine containing beverages, such as coffee, tea and cola. Eating these foods excessively may cause indigestion, diarrhea or constipation.
• Replace rich sweets with fresh fruits and consume sweets in small portions.
• Few dates before the ‘Id prayer are recommended and then having a light breakfast, consisting of whole-wheat bread, low fat milk, low fat cheese or labnah and a piece of fruit, are strongly recommended.
• Lunch and dinner meals may include a vegetable or grain soup, lean meat or chicken or grilled fish, one cup of steamed rice, in addition to green salad or steamed vegetables. Begin and end the meal with a piece of fresh fruit.
Tips on Consuming Sweets:
• Light and healthy sweets made with fresh fruits or low fat milk or nonfat milk, and with fewer contents of oil and sugar are recommended. Concentrated and fatty sweets are difficult to digest and contain a lot of calories, fat and cholesterol.
• It is better to consume sweets, such as custard or pudding, in moderation and between meals.
• Prepare the sweets with whole-wheat flour and fruits rather than white flour, sugar, full cream milk and butter. Replace butter with a little healthy oil and add apple sauce to give the sweets a soft texture.
Other Healthy Tips:
• Avoid smoking (active and passive) and make your home smoke free.
• Avoid excessive intake of caffeine containing beverages.
• Practice walking for 30-45 minutes.
• Consume only safe foods and practice hand washing with water and soap more often.
• Practice traffic safety rules.
• Instruct your children to avoid risky games.
• Protect the environment, avoid food waste and recycle aluminum, glass and plastic.

Chicken Kabssah is a popular cultural rice dish in the Kingdom of Saudi Arabia and Gulf Region. It is rich in flavor, taste and full of spices and herbs. It is rich in protein, vitamins and minerals.

Ingredients:
• 1 whole skinless chicken (cut into 6 pieces)
• 1 tablespoon coriander
• 1 tablespoon black pepper and 1 tablespoon cinnamon
• 1 teaspoon Cardamom
• 1 teaspoon cloves, chopped
• 2 cloves garlic, crushed
• 1 tablespoon ginger, chopped
• ¼ cup fresh coriander, chopped
• ¼ cup fresh mint leaves, chopped
• 2½ cups Basmati rice, uncooked
• 1 tablespoon Canola Oil
• 1 green chili, chopped
• 4 onions, chopped
• 2 cups tomato, chopped
• 5 cups Water
Preparation:
• Place the rice in a bowl and rinse it, then soak it with water.
• Sauté the onion and garlic with the oil until getting browned.
• Add the tomatoes, chicken pieces and water, cook for 30 minutes until the chicken is well done.
• Stir well; add the spices (black pepper, cloves, cinnamon and cardamom), then add the fresh chopped coriander, mint, chili and ginger.
• Drain the rice and add enough water to cover it by 2 inches. Stir it,and then bring it to boil then reduce the heat to medium and cook it for 20 minutes.
• Ø Yield: 6 servings.
• Ø Service: Serve with little almond, raisins and with fresh tomato sauce. Serve it also with mixed salad and nonfat or lowfat yogurt or laban to make it more balanced and nutritious.
Fat and Calories Contents:
• Calories per serving:300
• Fat per serving:5grams
Health Message: Chicken Kabssah is appropriate for people with heart disease, children, pregnant and lactating women and seniors. Diabetic people can consume it considering that (1/3 cup rice = 1 serving carbohydrate). Chicken Kabssah is not recommended for babies below one year of age. Nuts and raisins should be restricted for people with chewing or swallowing difficulties to avoid choking.

Maklooba is delicious dish, popular in Jordan, Palestine and many countries in the Middle East. It means “Upside-Down” and cooked in segments; vegetables, meat or chicken and rice. Its components are piled artfully in a pot, then turned Upside-Down on a serving platter once completed, revealing the pattern of colorful vegetables, meat and rice. It is nutritious, full of color, taste, texture and rich in fiber, protein, vitamins, minerals and antioxidants.

Ingredients:
• 750 grams (¾ kilogram) of lean and boneless lamb, cut into pieces
• 2 large eggplants cut into horizontal slices, ½ inch thick
• 4 large tomatoes, sliced
• 1½ cups rice, long grain
• 2 onions and 3 cloves garlic, chopped
• 1 teaspoon cinnamon and 1 teaspoon cumin, ground
• 1 teaspoon turmeric, ground, and 2 bay leaves
• 1 teaspoon fresh nutmeg, grated and 1 tablespoon all spices
• 1 tablespoon canola oil
• Black pepper to taste, ground.
• 6 cups water
Preparation:
• Wash the rice and soak it in warm water for 30 minutes.
• In a large skillet, sauté the onion and garlic in canola oil until getting golden color.
• Add the pieces of lean lamb, spices, pepper, turmeric, cinnamon, bay leaves, nutmeg, and brown the meat for 10 minutes, turning the lamb.
• Add water to cover the lamb and cook for 2 hours at low heat until the lamb become tender. Remove the lamb from the broth and set aside for later use.
• Marinate the eggplant slices with vinegar and lemon juice for a few minutes then wash them with water to remove its bitterness. Drain them over paper towels.
• Bake the eggplant slices in a greased baking pan with little oil and bake them at 400 °F until golden brown from both sides.
• Arrange the tomatoes on the bottom of the pot and layer the lamb on top of the tomatoes in a desired pattern.
• Layer the baked eggplant slices on top of the lamb then add the rice over the lamb. Shake the pot gently to spread the rice evenly into the dish and press it down with a spatula.
• Pour the broth over the rice until it is completely covered. Add water, if needed.
• Cover the pot tightly, cook on high heat for 5 minutes then simmer it for 45 minutes over low heat until the rice is tender and the broth quid is absorbed.
• Take off the lid and place a large round platter over the pot and carefully flip the pot onto theplatter making the dish “upside down.”
• Yield: 6 servings.
• Service: Serve with salad and low fat or nonfat yogurt or laban to make it more balanced and nutritious. Garnish it with roasted pine nuts, flaked almonds and chopped parsley.
Fat and Calories Contents:
• Calories per serving:225
• Fat per serving: 5 grams
Health Message: Maklooba is appropriate for people with heart disease; in addition, it is a healthy dish for children, pregnant and lactating women and seniors. Diabetic people can consume it considering that (1/3 cup of rice = 1 serving carbohydrate). It is not recommended to be served for babies below one year of age and people with chewing or swallowing difficulties.


Umm Ali is a delicious dessert originating from Egypt and became popular in Middle East. It is a nutritious dessert rich in calcium, protein, vitamins, minerals, antioxidants and has a nutty flavor and taste.

Ingredients:
• 4 pieces of whole-wheat croissant
• 1 cup bran flakes
• 6 tablespoons raisins
• 2 tablespoons roasted almonds, flaked
• 2 tablespoons walnuts, flaked
• 4 cups nonfat milk (one liter)
• 1 teaspoon vanilla extract
• 4 tablespoons sugar
Preparation:
• Break the croissants into small pieces then combine it with the bran flakes, raisin, walnuts, almonds and pistachio in a baking tray.
• Place the nonfat milk, sugar and vanilla in a saucepan and bring it to boil, then remove it and pour immediately over the croissant mixture.
• Set the mixture aside from 5 minutes or until the croissant and bran flakes absorb the milk.
• Pour the unsweetened low fat evaporated milk over the prepared mixture in the baking tray.
• Place the baking tray in preheated oven at 400 °F and bake it for 15 minutes. Turn the oven to broil and broil it for 2 minutes to brown the top, if desired.
• Remove from the oven and let stand for 5 minutes.
• Ø Yield: 6 servings (1 cup each).
• Ø Service:Serve with fresh fruit salad to enrich it with fiber, vitamins, minerals and antioxidants to make it more balanced and nutritious.

Fat and Calories Contents:
• Calories per serving: 310
• Fat per serving: 7.5 grams

Health Message:Umm Ali is appropriate for people with heart disease, children, pregnant and lactating women and seniors. Diabetic people can consume it, considering that (?cup = 1 serving carbohydrate). It is not recommended to be served for babies below one year of age or people with chewing or swallowing difficulties or people with a milk or Gluten allergy. Non-caloric sweetener can be used instead of sugar to reduce the calories and carbohydrate contents.

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