If your family is like mine, no one feels like eating at 4 am – especially not the children. I have found that small, nutritious items with a little flavor work for us. Try these sometime:
- Egg Quiche.This is super easy to whip up and lasts days in the fridge. In fact the longer it sits the better it tastes. I found this no-crust cheese and spinach quiche recipe online. It’s quick and easy to make. Use 5 eggs, 10 oz of spinach, 1 onion and 3 cups shredded cheese. Bake it all together in a pie plate. You can use eggbeaters or less cheese to make it healthier; our favorite is sharp cheddar. One slice in the early morning holds down nicely throughout the day. My kids prefer this dish instead of boiled or scrambled eggs
- Multigrain Muffins.There are tons of easy muffin recipes online. I like to find one that uses a variety of grains and fruits to maximize their nutrition content. I put this recipe together on my own. I hope you like it as much as my kids do :). It requires 10 minutes for preparation
Add the following to the food processor
Dry ingredients: 3 tsp baking powder, 1/4 tsp salt, 1 cup quick oats, 1 cup unbleached flour, 1/4 cup corn flour, 1 tsp cinnamon, a dash of cardamom, nutmeg, clove, 2 tsp vanilla, 1/3 cup sugar, flaxseed/nuts (optional).
Wet ingredients: 3 eggs, 2/3 cup milk (I use low fat), 2 TBS butter, 1 apple cored with the skin on, a handful of baby carrots, 1 ripe banana
Lightly grease a muffin tin. Bake at 400F for 15 to 20 mins.
- Steamed Green beans. Takes 5 mins. They are easy to chew and digest. They are also great finger food for kids.
Watermelon. This is high in nutrients and hydrates us well. I generally stay away from acidic fruits during suhoor. Sometimes I add a little water and blend the melon as a drink. It goes down even easier
- Pudding. I look for the ones made with real milk. They are provide about 30% the daily requirement of calcium. I especially like the Kozy Shack brand with all natural ingredients. You could also sprinkle a few nuts on top for added protein.
- Liquids. With the heat these days, we try and use some sort of drink with electrolytes. Most sports drinks have a lot of sugar and are a bit acidic. We like to drink Smart Water. It’s full of electrolytes and no sugar. It tastes just like water, so the kids have no trouble getting it down.
- Mac and Cheese. This dish has a decent amount protein and calcium. The Kraft box shows 10 grams of protein and 15% calcium. You could even buy the whole grain option. It’s a warm comfort food. If you have 10 minutes in the morning to make it, I guarantee you will have many takers.
- Peanut butter and banana on a slice of whole grain toast. This hits the spot and gets us through the day. It’s quick and leaves me with time to read some Quran before fajr J.
Sarah Ibrahim is a loving mother of two budding mountain climbers. She enjoys healthy cooking, reading and finding creative ways for family exercise!