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Preparing for Ramadan: The Perfect Healthy Suhoor

Ramadan: The perfect suhoor
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And Mia’s top tips for a healthy start to any day!

I am not Muslim, however, I live in a Muslim country and I have learnt a thing or two about fasting during the month of Ramadan. I actually enjoy this time of year because even though I don’t fast myself, I do use this time to slow down my life and think about the things that I am grateful for, as well as really appreciate the quality of food in my diet and my health.

If you celebrate Ramadan, you know that during the next hot summer month you won’t be able to eat or drink anything — including water — from before dawn to sunset. Therefore, to make sure you maintain energy and hydration throughout the day there are a few tips I recommend as well as some tips for the perfect Suhoor (pre-dawn meal) that will provide you with slow releasing energy throughout the day.

In fact, anyone can apply these top tips to starting your day on a healthy note.

  • Eat High Enzyme – high enzyme foods will actually help to break themselves down in your digestive system. All raw foods are high enzyme as the cooking process has not depleted the naturally occurring living enzymes in the food. This mean you can reserve your own enzymes for when you really need them. High enzyme fruits like papaya and pineapple are perfect.
  • Get in Some Good Fats – our bodies are very smart and will recognise a fat as an energy source straight away – don’t be afraid of fats for breakfast – it will not make you fat! Good fats include ideally cold pressed oils such as olive oil or coconut oil. A tablespoon of high quality coconut oil is ideal with a smoothie to also keep you hydrated, or in a bowl of porridge.
  • Yoghurt is for You– your digestive system is taking a bit of a bashing with the on and off again fasting and If tars. Support your immune system – which a lot of it is actually in your gut – and your digestive system with the best quality probiotics in the form of food. I highly recommend a dairy-free yoghurt with live cultures to top-up your good bacteria. Try delivered to your door.  Probiotics will also help reduce sugar cravings during fasting periods. If you buy dairy, make sure the cultures in the yoghurt are “live” so that you get the benefit of the goodness of the probiotics.
  • Protein is Perfect – protein delays hunger and provides good energy.  Protein can be in the form of eggs, but also nuts and seeds. In fact, even chia seeds are also an ideal protein food as they’re easily digestible, a low glycemic (sugar) food as well as high in healthy omega oils!
  • Preparation is even more Perfect – the key to staying healthy whether you’re fasting or just have a busy life, preparing bulk items in advance like my chia porridge recipe below, is key to making sure have something quick and easy to hand to eat when you wake-up. You can bulk bake bran muffins, prep a weeks worth of smoothie fruits and veg, place them in a freezer bag and freeze so that all you need do is throw them in the blender in the morning. There are so many ways to save time – you don’t need to get caught out without a healthy start. If you need a helping hand, provides organic high quality cold-pressed juice and raw food delivery to your door! Contact me at for more details or check out the website

Papaya & Pineapple Green Smoothie: Serves 2

Simply blend 1 cup papaya, ¼ cup pineapple, handful of spinach and 2 cups of almond milk with ice.


Chia seeds pudding with blueberries

Coconut Chia Pudding: Serves 4 (will keep for up to 3 days)


  • 3 cups unsweetened almond milk
  • 1/2 cup chia seeds – white or black is fine
  • 1 TBS of pure maple syrup or honey, to taste

Layers or Toppings: flaked almonds, coconut yoghurt, blueberries and porridge oats


  • Whisk the almond milk, chia seeds, and sweetener together in a large bowl. Let sit for 5-10 minutes and then whisk again or blend if you prefer a smoother texture
  • Cover and chill in the fridge for 2.5-3 hours, or overnight. Stir again when you take out the bowl in the morning to prevent clumps.
  • Portion into bowls of glasses and layer wit the suggested toppings – 1 layer of chia, 1 layer of oats, 1 layer of coconut yoghurt, 1 layer of berrys and flaked almonds
  • Top with a drizzle of honey if you like.
  • Enjoy!

rye toasts with guacamole and arugula on rustic background, top view

Smashed Avo on Toast: Serves 2


  • 2 x ripe avocados
  • 1 tbs lemon juice or lime is also yummy
  • Pinch pink salt
  • Black pepper or chilli flakes
  • 4 slices of whole meal or gluten free toast


  • Mash the peeled and de-pipped avocado in a bowl
  • Mix in the lemon, pepper and salt
  • Smear over the toast
  • Enjoy!

Please note, this article is not intended to provide medical advice and you should always consult your medical care practitioner before changing your diet and that of your baby.

Featured image via Pinterest

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