Stay Fit This Holiday Without Giving Up Flavor

As Ramadan draws to a close, the body adjusts to a routine outside its usual pattern, and preparations begin for holiday refreshments. The sudden increase in food consumption after the fasting period brings with it numerous health problems. For this reason, it is necessary to gradually increase meal frequency from 2 meals and reduce portion sizes. Additionally, preparing desserts—an indispensable holiday treat—in a light and healthy manner is important for getting through the holiday without weight gain. Dyt. Aslıhan Altuntaş from the Nutrition and Dietetics Department at Memorial Bahçelievler Hospital shared healthy and delicious dessert and beverage recipes that can be prepared for holiday guests.

The First Step Begins with the Right Breakfast Choice

There should be a transition period in nutritional habits following Ramadan. During this period, the first step involves making the right breakfast choice; one should not abruptly switch to frequent, small meals. To avoid weight gain during the holidays, the first step begins with the right breakfast choice. Considering that refreshments served during holidays will be carbohydrate-heavy, breakfast should be vegetable and protein-based, low in carbohydrates. One of the 2 main meals during the day—either lunch or dinner—should consist of yogurt or kefir accompanied by a salad made from seasonal vegetables. The other meal should be limited to 2 types: if the main dish is meat/chicken, it should be accompanied by salad; if it is a vegetable dish, it should be accompanied by yogurt. It should be remembered that soup, pasta, bread, rice, and dried legumes are high in carbohydrates and their consumption should be limited at main meals. Water consumption should be spread throughout the day. Instead of carbonated beverages, cold fruit teas, mineral water, spring water, or cold coffee should be preferred.

Entertain Your Guests with Healthy Refreshments During Ramadan Holiday

Refreshing Mini Treats (Recipe makes 6 pieces. 1 piece contains 102 calories.) Ingredients: 30 ground almonds, 2 tablespoons dried coconut powder, 2 tablespoons coconut oil melted in a double boiler, 1 cup fat-free yogurt, 2 teaspoons honey, 1/2 cup fresh chopped strawberries and/or raspberries, 6-cavity silicone cake mold. Preparation: In a small glass bowl, mix the ground/crushed almonds with coconut and coconut oil. Distribute evenly in the cake mold. In another bowl, mix yogurt, honey, and your chopped fruits. Distribute equally in the cake mold. Place 1 piece of fruit on top and freeze for about 6-7 hours. Your refreshing mini dessert is ready. You can let it sit at room temperature for 5-6 minutes before serving.   Fruit Tart (8 slices. 1 slice contains 168 calories.) Ingredients: 20 Medjool dates, 1 cup raw hazelnuts, 1 cup raw cashews, For the cream: 2 cups fat-free milk, 2 teaspoons honey, 1 tablespoon cornstarch, 1 teaspoon whole wheat flour, 1 teaspoon vanilla, 1 teaspoon cinnamon, For decorating the tart: Fresh seasonal fruits such as strawberries, kiwi, blackberries, and blueberries.     Preparation: Pit the dates, cut them in half, and soak in lukewarm water for 15 minutes. Process hazelnuts, cashews, and dates in a blender until they reach a dough-like consistency. You can also leave them as light crumbs. Spread the mixture into a medium-sized cake mold, press down, and ensure it rises slightly from the edges of the pan. For the cream; cook milk, honey, cornstarch, and flour over low heat with a mixer. Once it reaches the right consistency, add vanilla and cinnamon. Spread the prepared cream in the center of the mixture and let cool for 15 minutes. After decorating the mixture with fruits, let rest in the refrigerator for about 1 hour. You can then slice and serve.

Beverage Recipe

Ingredients: 1 liter water, 2 tablespoons hibiscus, 3-4 cloves, 1 cinnamon stick, half a lemon, 2 slices pineapple pureed, 4-5 fresh mint leaves Preparation: Boil water, lemon, and hibiscus tea for about 20 minutes. Then add the remaining ingredients except mint and wait for 15-20 minutes. After removing the ingredients, pour into a glass bottle, add the pineapple puree, and refrigerate. Add mint leaves and serve. Enjoy your meal.