Deciding what Sahur meals to have for the day is one of the most crucial decisions for the Muslims who are fasting. Not to be dramatic, but it could be overwhelming, especially during Ramadan.
If you don’t choose the right food, you may end up feeling hungry by 11 am or sleepy all day long. Thus, it is important to choose a fulfilling, yet simple meal for Sahur. If you are out of ideas on what you should eat for Sahur, here is a list of delicious and healthy Sahur meals during this Ramadan and it is perfect for your Malay taste bud as well!
1. Chicken Siew Mai
“Where can I possibly get dim sum/Siew Mai for Sahur at 3 am?” Simple – frozen Siew Mai! When you are doing a grocery shopping, don’t forget to get Halal frozen Siew Mai. It is available at any supermarket and easy to prep.
All you have to do is pop a few of the Siew Mai in a steamer, or microwave with a little bit of water, and then after a few minutes…it is doneee!
But why Siew Mai for Sahur? It is rich in protein. High protein food during Sahur will keep you feeling full for a longer time and curb cravings.
2. Nasi Ayam
Believe it or not, this fulfilling foods that many Malaysian can enjoy at any time of the day is also ideal for Sahur.
Why Nasi Ayam for Sahur? Because it is high in protein and good carbs. Protein will keep you satiated and curb early hunger. While the carbs will keep you energized and prevent you from feeling lethargic.
Psst: Prepare all the ingredients the night before, so then you can simply reheat it for Sahur.
3. Omelette/ Scrambled Eggs and Toast
Yet another simple but fulfilling meal. What else is easier (and quicker) to cook than eggs? Aside from Maggi of course. Anyone can make eggs. Egg is a super user-friendly Sahur food.
Moreover, eggs are nutritious and high in protein as well! As mentioned, high protein sahur food is essential when you are fasting. It keeps you satiated until iftar.
To make your sahur meal more delicious and extra nutritious, eat the egg together with a toast. A wholemeal toast is a good choice as whole grains will digest slower. Thus, you will feel fuller longer.
4. Protein Oatmeal
Oatmeal is one of the most versatile and fulfilling foods. Naturally, it is a go-to and ideal Sahur food. How to get the most for this meal? Add a scoop of protein powder in it. Protein powder will jam-pack your already super-food oatmeal.
The best thing about oatmeal is that it is completely customizable. You can have it with any toppings or mixes to suit your taste. And you’d never get bored of it. Plus, oatmeal will bring you so many health benefits without being calorie-dense.
5. Fried Rice
A staple and simple Malaysian delicacy enjoyed for any meal of the day. Be it for breakfast, lunch, or dinner. It comes in multiple flavor variations suited for any taste buds.
Specifically for Sahur, make sure you have your Nasi Goreng with added proteins like meat or eggs. You can simply use the extra rice, meat, and veggies from the Iftar before, and whip it up for a delicious and healthy Sahur meal.
6. Roti Canai and Curry
For Sahur, all you need is frozen roti canai/paratha and curry of your choice. Better, just use a leftover curry from the Iftar.
Use a whole wheat roti canai/paratha, and dip it into the curry that you had prepared. If you don’t have the time, stock up on canned curry instead. The curry, especially the ones with meat or egg, will keep you satiated and more energy during the day.
7. Soup
If you want something a little more hearty and warm during the cold morning, have some soup. Any soup will do; as long as it is packed with protein and vegetables.
Preferably enjoy it with a complex carbs like whole-wheat bread/noodles, brown rice, or potatoes. The protein, veggies, and complex carbs in the soup will keep you content and energized throughout the day.
PERSONAL SUGGESTION: Have a chicken soup! It is easy to make and chicken soup can gives you a boost to your immune system.
8. Cereal And Fruit
This will be one of the most simple yet fulfilling sahur foods. Get a bowl and a spoon, pour in some cereal and chopped of fruits of your choice.
It is better if you choose granola or a more wholesome cereal as opposed to the sugary cereals. It helps you feel full longer because takes time to digest and rich in nutrients.
The fruits boost the nutritional value of the foods and adds in fiber to our body. The best thing about cereal is little to no prep! I would say that this is a perfect meal for ‘half-awakers’ at around 4am in the morning.
9. Mixed Fruits And Dates
For some people, it may be hard for them to digest food during Sahur since they often skipped breakfast. But that doesn’t mean you should skip Sahur. It is sunnah, and you need to eat even just a piece of bread, as a fuel for your body.
Fruits are nutritious and waistline-friendly. Stock up on fruits whenever you go grocery shopping. Then, for Sahur simply cut some up and enjoy with a drizzle of honey.
Dates are also great for Sahur food. Date, is the prophet’s favourite food. It is pack with many health benefits. It is advisable for you to eat 3 pieces of dates during Sahur for a nutrient-dense and sunnah food. So, it is a good idea for you stock up on dates during this Ramadan.
10. Sandwiches
Last but not least, everyone’s favourite – sandwiches! If you are too lazy or don’t know how to make sandwiches, you can simply by it in advance. Keep it in the fridge, and it is ready to be eaten when you are up for Sahur.
Sandwich with wholemeal bread, boiled eggs, roast chicken, or tuna is good for you. The wholemeal bread makes you feel full longer and keep you energized until iftar.
Since we are still under the Movement of Control Order (MCO), take this opportunity to spend a bountiful of quality times with the entire family. You can pray Tarawih together, reading the Quran with your kids, or helping out each other for Sahur and iftar. Ramadan Kareem to those celebrating!