Diet, food & cooking

Healthy balance food in Ramadan & a healthy soup recipe by Chef Saied Adly.

A healthy diet is food that contains the five food groups (Carbohydrates, milk and dairy products, meat and their substitutes, fruits, vegetables) necessary for the body.
Each group contains elements that the other group may miss.

The difference between Iftar and Sohour meals

A healthy diet, as previously mentioned, is the one that includes the five food groups without focusing on one group and omitting the other.


It comes after fasting for a period of 12 hours or more in this time the stomach is empty and needs food that does not hurt it after this period of stagnation.
Iftar meal is the source of energy that the body gets after a long period without eating any food, and thus the importance of Iftar meal.

Therefore, the fasting person must rest the stomach in the quality of the food he eats by eating a date, as the Holy Prophet recommended us and a cup of warm milk that works to rest the stomach. After that, a vegetable or other soup with a piece of bread. Also drink a cup of fresh juice rich in vitamins because it contains liquids that work to quench the fasting person after a long period of fasting.

It’s not recommended to eat sweets at Iftar meal (kunafa, basbousa, etc. ..) because they contain a large amount of oil and sugar that exhaust the stomach.

Suhoor meal

this meal provides the fasting person with fuel and the energy necessary for him/her during fasting a long period.

Therefore, it is preferable to focus on food rich in energy and fiber that remains in the body of the fasting person for a long time, so he does not feel hungry (such as carbohydrates, milk and dairy products, vegetables)

The fasting person also needs to drink fluids in this meal to avoid thirst during fasting so he can drink milk, juice or water.

Bad eating habits during Ramadan

People tend to purchase a large amount of food as a preparation for the holy month, in the same time this amount it can serve several months, but unfortunately they use it all during Ramadan.

The fasting person consumes more starches (rice, bread, and pies), and the consumption of sweets (kunafa, katayef, basbousa, etc.) increases either by preparing them at home or bringing them from outside, and therefore the fasting person reduces the intake of other important food groups (such as milk, vegetables, and fruit) Therefore, we recommend the fasting person not to multiply from one group or the other.

Delicious healthy recipe for vegetable soup with oat


• Two tablespoons of corn oil.
• Onion, finely chopped.
• A stick of finely chopped celery.
• Two potatoes, cut into small cubes.
• Four zucchini, cut into small cubes.
• Two peeled carrots, cut into small cubes.
• Two cups of chicken broth.
• Two cups of milk.
• Half a cup of oats.
• A cup of corn.
• A cup of peas.
• Salt and pepper.

How to prepare

Put the oil in the pot on the fire, add onions, potatoes and carrots, add zucchini and corn, stir the mixture, add the rest of the vegetables to the ingredients, cook them a little until they wither, then add oats, salt, and pepper to the mixture and stir it.
Add the chicken broth and milk to the pot and leave it on the fire for thirty minutes.
Put the soup in a dish and serve hot.