In this episode of The Healthy Muslims Show, Nazima Qureshi, registered dietitian and nutritionist, tackles one of Ramadan’s biggest challenges: dragging yourself out of bed for suhoor and then feeling exhausted by mid-morning. Nazima shares two practical, make-ahead recipes designed for real, lasting energy: a protein-packed baked naan omelette loaded with vegetables, herbs, and warming spices, and balanced overnight oats layered with Greek yogurt, chia, hemp seeds, and berries. As she cooks, she breaks down why many suhoor meals fail, how blood sugar spikes leave you crashing, and why pairing slow-release carbs with protein and healthy fats makes all the difference. The result is a smarter, more satisfying suhoor strategy that helps you fast stronger, feel fuller longer, and approach Ramadan with energy instead of fatigue.
Baked Naan Omelette
Servings: 4
Ingredients:
12 eggs
1 cup milk
1 cup spinach, chopped
1 cup broccoli, chopped
1 red pepper, chopped
1⁄2 cup green onion, chopped
1⁄4 cup cilantro, chopped
1 tsp salt
1⁄2 tsp curry powder
1⁄2 tsp red chili powder
1⁄2 tsp black pepper
1⁄2 tsp crushed chili flakes
4 whole grain naans
Directions:
1. Preheat the oven to 350 ̊F.
2. Take a piece of parchment paper that is big enough to cover a 9×13 inch pan. Scrunch the parchment paper under running water to soften it. Place the parchment paper on the baking pans, ensuring the bottom and sides of the pan is covered with extra parchment paper hanging over the sides.
3. Heat a skillet over medium-high heat and pan-fry the whole grain naans one at a time until they are lightly browned and crispy. Remove from heat and set aside, letting them cool completely without covering so they can harden. If you have leftover naan that has been previously heated and is slightly hard, you can use that too.
4. In a large bowl, mix together the eggs, milk, chopped veggies, and spices.
5. Using a pair of scissors, cut the hardened naans into 1-inch squares. Place the cut- up naan pieces in an even layer on the bottom of the pan.
6. Pour the egg mixture over the cut-up naan in the baking pan.
7. Place the pan in the oven for 30 minutes. Remove from heat and cool for 10 minutes before cutting. Serve with a side of fruit for a complete suhoor.
Storage tip: If you are not serving immediately, lift the parchment paper, fold over the baked omelette and wrap it in plastic cling wrap before storing it in the refrigerator. Heat before serving.
Very Berry Overnight Oats
Servings: 1
Ingredients:
1⁄2 cup rolled oats
1⁄2 cup milk
1⁄2 cup plain Greek yogurt
1 tsp honey
1 tbsp chia seeds
1 tbsp dark chocolate chips • 10 almonds
3-4 strawberries or ¼ cup blueberries, sliced
Directions:
1. In a mason jar, add the rolled oats, milk, and Greek yogurt. Add in the remaining ingredients.
2. Cover with a lid and place in the refrigerator overnight. When you are ready to serve, remove the lid and stir well.
Download these recipes and a free guide to having a healthy Ramadan here: https://thehealthymuslims.myflodesk.com/ramadanrecipes
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