Beating the heat: Smart sehri choices for summer fasting

As the temperature rises and Ramadan coincides with early summer months in Bangladesh, choosing the right food for sehri can make a big difference. A well-balanced sehri not only keeps you feeling full for longer but also helps maintain energy and hydration throughout the day. The Business Standard has curated a list of smart sehri options for you to keep cool as the temperature rises

Water is your best friend during these hot days. Starting your sehri with a glass or two of water can do wonders, and adding chia seeds gives an extra hydration boost. 

"It keeps me feeling hydrated for hours and makes a noticeable difference in how I feel throughout the day," shared Anika Rahman, a university student.

When it comes to food, opting for complex carbohydrates is a smart choice as they provide a slow and steady release of energy. Whole wheat bread, oats, brown rice, or parathas made with atta are all great options. Overnight oats soaked with milk or yoghurt, mixed with fruits and nuts, make for a cooling and nutritious meal that is easy to prepare and light on the stomach.

Protein plays a crucial role in keeping you full and energised throughout the day. Eggs are a versatile option — boiled, scrambled, or cooked into an omelette with veggies. Chicken, fish, soya or a daal can also be great protein sources. For those who prefer something lighter, yoghurt or laban, a salted yoghurt drink, can be quite refreshing.

Tasnim Ahmed, a graduate from Dhaka University's Institute of Nutrition and Food Science (INFS), explained, "Proteins take longer to digest, so adding them to your sehri can help you stay full for longer. Plus, yoghurt is great for gut health."

Fruits and vegetables with high water content add a much-needed cooling effect. Cucumbers, tomatoes, lettuce, and bell peppers can be added to wraps or salads for a fresh crunch. 

Coconut water is an excellent source of electrolytes, simple sugars, and minerals that help replenish lost fluids. Incorporating cooling foods like cucumber, pineapple, tomato, orange, and melon can further hydrate the body and keep you refreshed during the day.

However, there are several misconceptions about sehri that can lead to poor choices. One common belief is that eating a large quantity of food will help keep you full throughout the day. In reality, overeating can slow down digestion, making you feel lethargic and uncomfortable. 

Another misconception is that drinking excessive amounts of water right before fajr will keep you hydrated. "Chugging water all at once doesn't help. It's better to sip water steadily throughout sehri to allow your body to absorb it properly," advised Tasnim.

Foods high in salt, like pickles, processed meats, and salty snacks, can disrupt your body's water balance and make you feel parched early in the day.Fried food, while tempting, can sit heavily in your stomach, making you feel sluggish and uncomfortable. 

It's best to avoid drinking excessive cups of tea or coffee, as the caffeine can cause dehydration, leading to increased thirst.Spicy dishes can also leave you dehydrated, as they raise your body temperature and lead to excessive sweating. 

Sweets and processed carbs might offer a quick energy boost, but they cause blood sugar to spike and drop rapidly, leaving you feeling drained long before iftar.

Finding the right balance is what makes a sehri truly effective. A combination of complex carbs, protein, and hydrating foods can help you stay energised and refreshed. "It's not about eating more, but eating smart," concluded Tasnim.

Tuna sandwich 

Ingredients:

• 1 can of tuna 

• 2 slices of whole-grain bread 

• 2 tablespoons plain Greek yoghurt 

• 1 tablespoon chopped celery 

• 1 tablespoon chopped red onion (optional)

• Salt and pepper to taste

• A handful of fresh lettuce leaves

• A few slices of tomato (optional)

Instructions:

In a bowl, combine the tuna, Greek yoghurt, chopped celery, slices of tomato and red onion. Mix well. Season with salt and pepper to taste.

Next, lightly toast the whole-grain bread slices. Spread the tuna mixture onto one slice of the toasted bread. 

Add a layer of fresh lettuce leaves and tomato slices on top. Place the second slice of bread on top, and serve immediately.

One-pot coconut lime chicken and rice 

Ingredients:

• 4 bone-in, skin-on chicken thighs

• Salt and black pepper to taste

• Zest and juice of 1 lime

• 1 tablespoon oil (coconut or olive oil)

• 1 shallot, finely chopped

• 4 cloves garlic, minced

• 1 tablespoon fresh ginger, grated

• 2 Thai chillies 

• 1 cup jasmine rice, rinsed

• 2 spring onions, sliced (both whites and greens)

• 1 can (400 ml) full-fat coconut milk

• 1 cup chicken stock

• 1 tablespoon fish sauce

• Fresh coriander for garnish 

Instructions:

Preheat your oven to 180°C (350°F). Pat the chicken thighs dry and season with salt, pepper, and lime zest. Heat oil in a large oven-safe pan over medium heat. 

Sear the chicken skin-side down for 6-7 minutes until golden and crispy, then flip and cook for 2 more minutes. Remove and set aside.

In the same pan, reduce the heat to medium-low and sauté onions, garlic, ginger, and chillies for about a minute. Stir in jasmine rice and spring onions, cooking for 2-3 minutes. 

Pour in lime juice, coconut milk, chicken stock, and fish sauce, stirring to combine. Bring to a gentle simmer.

Nestle the chicken back into the rice, skin-side up. Cover the pan and bake for 25 minutes. Remove the cover and bake for another 10 minutes until the chicken is cooked through and the skin is crispy.

Fluff the rice, garnish with coriander, and serve hot with lime wedges. Enjoy!

Soya manchurian

Ingredients:

• 1 cup soya chunks

• 1 chopped onion

• 1 chopped capsicum

• ½ tbsp red chilli powder

• ½ tbsp pepper

• ½ tbsp vinegar

• ½ tbsp chilli sauce

• 1 tbsp ginger-garlic paste

• 1 tbsp soy sauce

• Salt to taste

• Cornflour 

• Oil 

Instructions:
Boil the soya chunks for about 5 minutes, then drain and squeeze out excess water. Coat the chunks lightly with cornflour and shallow fry until golden. Set aside.

In a separate pan, heat a little oil and add the fried soya chunks. Add red chilli powder, pepper, soy sauce, chilli sauce, vinegar, and salt. Stir well, ensuring the chunks are evenly coated.

Toss in the chopped onions and capsicum. Stir-fry for a couple of minutes, keeping the veggies slightly crunchy.

It can be paired with brown rice, whole wheat paratha, or a fresh green salad. Garnish with spring onions and serve hot.

Pineapple coconut drink:

Ingredients:

• 1 cup fresh pineapple
• 1/2 cup coconut water
• 1/2 cup cold water or ice cubes
• 1 tablespoon honey
• A pinch of salt
• Lime juice

Instructions:

In a blender, add the pineapple chunks, coconut water, and cold water (or ice cubes). Blend everything until smooth. If you want a sweeter drink, add honey. Taste and adjust sweetness and add a squeeze of lime juice.

Pour into a glass, garnish with a pineapple slice or a sprinkle of shredded coconut (optional), and enjoy!