Suhoor is one of the most essential meals during Ramadan, providing the body with energy and nourishment after a long day of fasting. This meal offers a balanced nutritional profile, as it contains protein from falafel, vitamins and minerals from parsley and coriander, and fiber from corn and oats. The falafel omelet supplies the body with proteins and iron, while mint tea aids digestion and soothes the stomach. As for corn biscuits, they are a healthy option rich in complex carbohydrates, ensuring sustained energy. Learn with us how to prepare this nutritious meal and discover its health benefits.

How to Prepare Falafel Omelet

Ingredients:

• 1 cup ground fava beans
• 2 eggs
• A handful of chopped parsley and coriander
• 1 teaspoon cumin
• Salt and pepper to taste
• A pinch of baking powder (optional)

Preparation Steps:

1. Prepare the Ingredients: In a deep bowl, add the ground fava beans, then mix in the eggs, parsley, and chopped coriander.
2. Add the Spices: Stir in the cumin, salt, and pepper to taste. If you prefer a fluffier texture, add a pinch of baking powder.
3. Mix the Batter: Use a fork or a hand whisk to blend all ingredients until a smooth mixture forms.
4. Heat the Pan: Place a non-stick pan over medium heat and add a small amount of olive oil. If following a healthy diet, you can cook it without oil.
5. Cook the Omelet: Pour the batter into the pan, shaping it into small or large circles as desired. Let it cook until golden brown on the bottom.
6. Flip the Omelet: Use a flat spatula to flip the omelet to the other side, allowing it to cook until fully browned and done inside.
7. Serve: Enjoy the omelet hot with fresh bread or a side of salad for a delicious and nutritious meal.

How to Prepare Corn Biscuits

Ingredients:

• 1 cup corn flour
• ½ cup oat flour or almond flour
• 1 egg
• 2-3 tablespoons olive oil or coconut oil
• 2 tablespoons honey or natural sweetener
• 1 teaspoon baking powder
• A pinch of salt and vanilla

Preparation Steps:

1. Prepare the Dough: In a large bowl, mix the corn flour, oat or almond flour, baking powder, salt, and vanilla. Stir well to combine the dry ingredients.
2. Add the Wet Ingredients: Beat in the egg, then add the olive oil or coconut oil, followed by the honey or natural sweetener. Mix until a smooth, firm dough forms.
3. Shape the Biscuits: Divide the dough into small balls and shape them into evenly sized discs using your hands or a cookie cutter.
4. Preheat the Oven: Set the oven to 180°C (350°F) and let it preheat for 10 minutes before baking.
5. Bake the Biscuits: Place the shaped biscuits on a baking tray lined with parchment paper and bake for 12-15 minutes or until golden brown.
6. Cool and Serve: Allow the biscuits to cool slightly after baking, then serve with a cup of tea or milk.

Enjoy your healthy and energy-packed Suhoor! 🌙

How to Prepare Mint Tea

Ingredients:

• 2 cups of water
• 1 teaspoon of black tea
• A handful of fresh mint leaves
• 1-2 teaspoons of sugar or honey (optional)
• A slice of lemon (optional)

Preparation Steps:

1. Boil the Water: In a teapot or a small saucepan, bring 2 cups of water to a boil.
2. Add the Tea: Add 1 teaspoon of black tea to the boiling water and let it steep for only 1 minute to prevent bitterness.
3. Infuse the Mint: Add a handful of fresh mint leaves to the boiling water, cover the teapot, and let it steep for 3-5 minutes to enhance the flavor.
4. Strain the Tea: Use a small strainer to pour the tea into a serving cup, ensuring that any loose leaves or excess mint are removed.
5. Sweeten the Tea: Add sugar or honey to taste, and optionally, a slice of lemon for extra freshness.
6. Serve: Enjoy the tea hot, paired with sweets or breakfast. 🍃☕

Nutritional Alternatives for Suhoor

Corn Flour Substitutes:

• Can be replaced with oat flour or almond flour for those with gluten intolerance.

Vegan Egg Alternatives for Omelets:

• Chickpea flour or ground flaxseeds mixed with water can serve as a healthy substitute for vegetarians.

Tips for Preparing a Healthy Suhoor Meal

• Avoid Salty Foods: It’s best to avoid salty foods and pickles, as they can cause dehydration and increase thirst during fasting.
• Replace Honey with Dates: Dates are a rich source of fiber and natural sugars that provide energy without causing sudden spikes in blood sugar.
• Drink Enough Water: It is recommended to drink at least two cups of water during Suhoor to compensate for fluid loss throughout the day.

Health Benefits of Suhoor for Fasting Individuals

Suhoor is one of the most important meals that help individuals endure long fasting hours, as it contributes to:

• Boosting Energy During Fasting: Omelets provide proteins that promote prolonged satiety, while corn biscuits supply complex carbohydrates for sustained energy throughout the day.
• Reducing Hunger and Thirst: Eggs help regulate blood sugar levels, reducing hunger, while tea contains antioxidants that aid in keeping the body hydrated.

Frequently Asked Questions

Can this meal be prepared in advance?
Yes, omelets can be prepared in advance and reheated when needed. Additionally, corn biscuits can be baked and stored in an airtight container to maintain freshness.

Can I add other ingredients to the omelet?
Yes, you can add low-fat cheese, mashed potatoes, or vegetables such as spinach and bell peppers to increase its nutritional value.

What are healthy alternatives to sugar in tea?
You can replace sugar with honey or stevia for a natural flavor while reducing refined sugar intake.

Nutritional Values and Health Benefits of Falafel Omelet and Corn Biscuits

1. Ground Fava Beans (1 cup)

• Calories: 187 kcal
• Carbohydrates: 33g
• Protein: 13g
• Fat: 1g
• Vitamins: Rich in B vitamins, especially B6
• Benefits: Helps build muscles, supports digestive health, and provides sustainable energy.

2. Eggs (2 eggs)

• Calories: 140 kcal
• Protein: 12g
• Fat: 10g
• Vitamins: Vitamin A, D, B12
• Benefits: An excellent source of high-quality protein, supports brain health, and promotes eye health.

3. Parsley and Cilantro (Small handful)

• Calories: 10 kcal
• Vitamins: Rich in Vitamin C, K, and A
• Benefits: Boosts immunity, improves digestion, and supports heart health.

4. Corn Flour (1 cup)

• Calories: 400 kcal
• Carbohydrates: 90g
• Protein: 8g
• Fat: 2g
• Vitamins: Vitamin B6 and folic acid
• Benefits: Provides energy, supports metabolism, and aids digestion.

5. Oat Flour (½ cup)

• Calories: 150 kcal
• Carbohydrates: 27g
• Protein: 5g
• Fat: 3g
• Benefits: Supports heart health, regulates blood sugar levels, and improves digestion.

6. Olive Oil (2 tbsp)

• Calories: 240 kcal
• Fat: 28g
• Benefits: Rich in healthy fats, promotes heart health, and reduces inflammation.

7. Honey (2 tbsp)

• Calories: 120 kcal
• Carbohydrates: 34g
• Benefits: A natural sweetener, provides quick energy, and supports the immune system.

Total Calories for the Meal: 520 kcal

This meal is an ideal Suhoor option during Ramadan, combining protein, healthy fats, and balanced carbohydrates to keep you energized throughout the day. 😊🍽