Cover Erewhon smoothies that you can make at home! (Image: Erewhon, Aly Lim)
Erewhon smoothies that you can make at home! (Image: Erewhon, Aly Lim)
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The days of fussing around in the mornings half awake, trying to find something appetising to eat are over with this list of prep-ahead meals for sahur
Maintaining health during the month of Ramadan might be a challenge, especially ensuring you're consuming enough fibre or protein, and keeping your hydration levels to an acceptable level.
Sahur, the meal consumed by Muslims before sunrise during the fasting month, is where one tries to set themselves up for the rest of the day. Maintain your energy and wellness throughout the day by starting with protein-rich foods and complex carbohydrates to allow a controlled release of energy, avoiding a mid-day crash.
Other hydrating foods such as fruits and vegetables are also great additions to your morning sahur, and while it might seem easier said than done, we've come up with a list of easy meals that you're able to prep ahead to ensure you're getting all the right nutrients in the beginning of the day.
Get in your extra few minutes of sleep and pack away the worry of wondering what to eat, perfect for a crowd or just for yourself, these meals are designed to be prepped and kept.
In case you missed it: The best foods to break a fast: A nutritionist’s take on the first bite
Chia seed pudding and overnight oats
A fuss-free breakfast that’s packed with healthy nutrients, highly customisable, and can be prepped in bulk—what could be better?
Whether it’s a chia seed pudding, overnight oats, or a blend of both, these pre-prepped puddings will both provide you with the boost of energy that you need to last throughout the day. Rich in omega-3 fatty acids, filled with fibre, protein and antioxidants, it’s also a great way to avoid a mid-day energy crash due to the complex carbohydrates present.
Make it plain and add flavourings in the mornings, such as cinnamon and maple syrup, chocolate and banana, or matcha powder to get a boost of caffeine too. The sky is truly the limit with the flavour options here—with tiramisu, banana pudding, and chai latte as popular flavours!
Freezer-safe breakfast burritos
A satiating breakfast burrito is a crowd favourite, but if you don’t have time to make them every morning, prep them and freeze them individually.
These are highly customisable; add-ins could range from eggs, sausage, spinach, potatoes, to peppers and many more. This is a good way to pack in your protein and fibre—if you have extra protein from your dinner the night before? Pack it all up into a burrito. Freeze them individually, and when you’re ready to eat, thaw them in the fridge overnight or in the microwave, pan fry for best results.
Egg muffin cups
An easy way to get your protein, all in bite-sized pieces. Keep in the fridge for a few days, or longer in the freezer—this is a great, easy option for a grab-and-go.
Add an extra crust on the outside, and you will also have a quiche! Fill it with all the things you love: spinach, sausage, tomatoes, and many more. Muffin pans are an easy portioning guide, but making it in a large sheet tray and cutting them will also work fantastically.
Sheet pan pancakes
Although traditional pancakes do work and freeze perfectly, not everyone has the time to toil over the frying pan and adjusting the heat intricately for every perfect pancake. Try this instead: Pour the batter in a sheet pan to bake, and portion after to make large batches at one time for the perfect freezer pancake.
Top with your favourite fruit toppings or chocolate chips—this is a great way to feed a crowd but still keep it custom. Once baked, cut up the pancakes and wrap them up, keep in the fridge for a few days or freeze for longer. To reheat, thaw in the microwave or overnight in the fridge, reheat in the pan or in the airfryer. Slather in maple syrup, or any of your spreads (kaya is a great option!).
Smoothie prep
Smoothies are gaining popularity again, now more than ever due to their celebrity associations, and it’s easy to see why with their nutrient-dense offering. Pack multiple fruits, vegetables, and superfoods into one serving, and customise them based on not only flavour but vitamins, minerals, and antioxidants.
Deliciously sweet and a great way to start your day, it’s an accessible way to get your proteins and fibre quickly, not to mention hydration.
The Tatler tip is to buy frozen fruits, which include non-native fruits including berries and other stone fruit for a great way to consume otherwise expensive fruits should they be fresh. Add in Greek yoghurt, kefir, nut butters, or oats for an extra boost of protein too. Pre-pack the ingredients in your smoothie in individual bags so all you need to do is blend in the mornings.
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Keandra's expertise lies within writing deep dives into the culture and anthropology of food, sometimes with a philosophical twist. With a background in London's F&B consultancy scene, she's excited to be back in Kuala Lumpur to champion the local dining scene.
Reach her at keandra.hing@tatlerasia.com, @keandruh
