Recipes and Tips for Fasting and Staying Hydrated in the Summer

Chefchaouen, Morocco 2017 

After today's Facebook Live Q & A session entitled "Fasting for Optimal Health: Ancient Traditions with Modern Results" with Dr. Sam Pappas, I have continued to receive questions about the benefits of fasting and recipes to enjoy before and after periods of fasting. Below is a translation of an article that I wrote for an article in an Arabic-language newspaper called Asharq Al Awsat (which means "Middle East" in Arabic) a few years back. It outlines why certain nutrient-rich recipes are particularly beneficial in keeping the body hydrated. While this article speaks specifically to the total fast that Muslims observe during the month of Ramadan, it offers types to keep everyone hydrated, and recipes that can be enjoyed during the various types of nutritional fasts, or any time you need a healthful, tasty, and satisfying dish.

Whether you are fasting or not, it is important to stay hydrated during the summer. Abstaining from food and drink during the daily heat puts additional stress on our physical bodies. Fortunately, by drinking enough water, avoiding foods that cause dehydration, and consuming ones that contain a greater amount of water and nutrients, fasting will go more smoothly. First of all, it is obvious that people should drink as much pure water as possible when they are not fasting in order to keep themselves hydrated. Most experts agree that drinking a minimum of 8 (8-ounce) glasses of water per day is necessary – and that more should be consumed in the summer.

The following two recipes from Nile Style: Egyptian Cuisine and Culture are traditionally served during break-fast meals.

Khoshaf

4 Servings

Macerated dates are enjoyed in many Muslim countries during the month of Ramadan because the Prophet Mohamed used to break his fast with dates. Traditionally, Muslims are to break their fast with dates, pray the sunset prayer, and then enjoy the iftaar meal.   As a result, dates have become a symbolic Ramadan tradition. 

The word “dates” appears 248 times in the 146 hadith (recorded sayings and actions of the Prophet Mohamed (peace be upon him)) according to the Bukhari translation.  In 7^th century Arabia they were used for everything from settling debts to charity to entertaining. While the original Khoshaf contained only water and dates, modern cooks combine various kinds of dried fruits, sugar, nuts and coconut in their drinks. Since the dates get soaked in water for a long period of time, it’s best to use the hardest dates you can find for this recipe.  Soft ones will disintegrate.  Serve Khoshaf in small ramekins which are set above dinner plates.

Ingredients:

1 pound firm dried dates, pitted

½  pound raisins

½ pound dried apricots, chopped into small pieces

¼ cup sugar

1 teaspoon orange blossom water

1 teaspoon rose water

Preparation:

            Place dates, raisins, and apricots in a large bowl.  Pour 4 cups of boiling water on top of them.  Stir in sugar, orange blossom water, and rose water. Let stand until water reaches room temperature and fruit becomes tender.         

Serve in small ramekins or mugs with a spoon.

Homemade Apricot Juice

Assir Amr Din

6 Servings

            During Ramadan, Egyptian restaurant tables (which have been reserved in advance) are set with small plates of appetizers, dates, and apricot juice.  The patrons can sit down and start their meal before ordering.  Since charity is an important pillar of Islam, many famous Egyptians sponsor large, free communal meals throughout the cities and villages.

            During Ramadan, large colored cloths are draped over store fronts, in windows, and used as decorative tents.  Special lanterns called fanoos  are specific to Ramadan and used as typical decorations in homes and businesses. Strands of small lantern shaped lights are also used to adorn steets and alleys. Some people also miniature table top mosques and fill them with Nubian style figurines of people praying, reading Qu’ran, preparing food, and performing other tasks of daily life.

The Arabic term for dried apricot, qamr din, literally translates as “moon of faith.”  In Egypt, dried fruits are traditionally reserved especially for Ramadan when large lines form outside of stores specializing in dried fruits and nuts.                                                                                          

Ingredients:

1 pound dried apricots, chopped into small pieces

1 cup sugar

Preparation:

Chop apricots into small pieces.  Place them in a large, heat proof bowl and cover them with 6 cups boiling water.  When the apricot pieces dissolve, stir in sugar until it dissolves.  Puree the mixture in a blender.  Refrigerate until cold.

Regardless of the season or time of year, most of our diet 

should be made up of plant based foods. Did you know that there are also fruits and vegetables that offer a higher water content? Eating foods like cucumbers, bell peppers, radishes, watermelon, and spinach can increase are water intake considerably. Cucumbers contain over 96% water, with the addition of vitamins, minerals, and fiber. Cucumber and yogurt salad, chilled cucumber soup, and using cucumbers instead of bread to eat with hummus (see video below) and labne as well as in salads are great ways to enjoy the vegetable. Try my Cucumber and Yogurt Salad here as well.

Iceberg lettuce also has more than 95% water, so it’s great to make salads with during the summer heat. Celery has approximately the same water content as lettuce and also offers many vitamins and folate. Radishes have a high amount of water as well as antioxidants – they are great tossed into salads or eaten by themselves.  Fresh tomatoes, green peppers, cauliflower, and watermelon all offer the same benefit. This Fattoush Salad below combines a powerful nutritional punch with piquant flavors.

When thinking of a break-fast menu, I highly recommend eating a salad made out of a combination of these vegetables, or using the vegetables in the place of bread to dip into Hummus bil Tahina and Cucumber and Yogurt Salad at the beginning of the meal . For the pre-fast meal, Sohoor, it is great to serve a platter of the vegetables and fruits to dip into yogurt or good quality olive oil. I also recommend my Tomato, Mozzarella, and Red Pepper Salad...

In order to stay hydrated, it’s important to know which foods can rob us of the water content and make us more thirsty. It is generally recommended to avoid ingredients with excess sodium, sugar or protein, fried foods, and coffee. The sodium content in foods not only increases thirst, but it can also cause dehydration. Many people don’t realize that bouillon cubes (used for making instant stocks) and store bought or prepared soups and stocks contain a great deal of sodium. It’s best to make homemade stocks for soups – especially during Ramadan. Cured meats, such as  lunch meats also create a lot of sodium and should be avoided. Soy sauce, packaged foods, popcorn, and fried foods can often contain hidden amounts of excess sodium and should be eaten in extreme moderation, if at all.  Homemade soups such as this Moroccan Harira are not only traditional, but very nourishing as well. 

Moroccan Lentil Soup/Harira

The traditional version of this soup has been modified to exclude meat and includes  and lentils. Harira is hearty and tends to thicken as it stands. If making a day in advance, you may choose to add more water or stock to it before reheating it. This soup also freezes well.   The recipe is adapted from a recipe I wrote for Cooking Light Magazine in an article called Culinary Crossroads: Morocco. I now teach it during all of my Moroccan culinary tours, and can also be found in The Mediterranean Diabetes Cookbook.

Serves 2

Ingredients:

1 small yellow onion, diced1/4 cup lentils, sorted, rinsed, and drained1 celery heart, finely chopped1/4 cup tomato puree2 cups low sodium vegetable stock, or water1 teaspoon Ras el Hanout spice mixture1/8  cup medium grain rice¼  cup cilantro, roughly chopped1/8  cup parsley, roughly chopped1/3 cup chickpeas1 teaspoon tomato paste

Preparation:

Place onions in a large saucepan or stockpot. Add lentils, celery,  tomato puree, vegetable stock, and Ras el Hanout spice mixture.
Bring to a boil over high heat, stir and reduce heat to low. Cover and simmer for 20 minutes.Carefully remove the lid and add rice, cilantro, parsley, chickpeas, and tomato paste to the pot.  Stir, increase heat to high and bring to a boil.  Reduce heat to low, cover, and simmer for another 20 minutes, or until vegetables and rice are tender, and soup has thickened. Serve with the Carrot, Date, and Orange Salad below.

Many people associate decadent sweet treats like baklava, k’nafeh and qatayef with Ramadan. They are, of course, some of the greatest culinary highlights that the Middle East has to offer. Even though our taste buds might crave them more than ever, it is important, to eat the sugary treats in very small quantities during Ramadan or other types of fasting so that sugar levels can stay as even as possible, and to avoid dehydration. Fresh fruits and dates make a better alternative.  I recommend highly watermelon, as well as this Rosewater and Mint-Infused Fruit Salad and the Greek-Style Yogurt with Spice-Glazed Apricots below instead...

Coffee is a diuretic, and is believed to speed up dehydration. Drinking a cup a day is fine, but if you drink more than that, especially during the summer as well as before and after fasting, it is important to drink additional water. This tea is a great alternative to coffee for both pre and post fasting.

You may also want to consider taking water soluble B-Vitamins and extra Vitamin C to replenish what the body loses from consuming coffee. Excess protein can also cause dehydration, so it is important not to eat more than normal, even though it can be tempting during break-fast meals. May these tips help to make your fasts be as healthful and beneficial as possible.