Ramadan: Time for Spiritual Reflection and Growth 🌃📖
Ramadan is a sacred month in the Islamic calendar that commemorates the revelation of the Quran and emphasizes spiritual growth, self-reflection, and community bonding through fasting and prayer.
Origins of Ramadan
Ramadan is believed to be the month when the Quran, the holy book of Islam, was revealed to the Prophet Muhammad (peace be upon him) in 610 CE. This event is known as Laylat al-Qadr (Night of Power) and is considered a blessed night.
History of Fasting in Ramadan
Fasting during Ramadan is mentioned in the Quran (2:183-185) and is considered one of the Five Pillars of Islam. The practice of fasting during Ramadan is believed to have started in 624 CE, when the Prophet Muhammad (peace be upon him) received a revelation from Allah (God) to fast during this month.
Purpose of Ramadan
The primary purpose of Ramadan is to develop self-control, empathy for those in need, and a stronger connection to Allah (God). Fasting during Ramadan is meant to:
1. Develop self-control and willpower
2. Increase empathy for those who are less fortunate
3. Focus on spiritual growth and self-reflection
4. Strengthen community bonds through shared fasting and prayer
Traditions and Practices
Some common traditions and practices during Ramadan include:
1. Fasting (Sawm) from dawn to sunset
2. Pre-dawn meal (Suhoor)
3. Breaking the fast after sunset (Iftar)
4. Taraweeh prayers in the evening
5. Recitation of the Quran
6. Zakat (charity) and sadaqah (voluntary charity)
Ramadan Diet and Its Importance
Ramadan is not only a time for spiritual reflection and self-discipline but also an opportunity to reset and adopt healthier eating habits. Fasting during Ramadan involves abstaining from food and drink from dawn (Suhoor) to sunset (Iftar). Managing your diet wisely during this month is essential for maintaining energy and overall health.
Importance of Diet in Ramadan:
1. Sustains Energy: Proper nutrition helps maintain energy levels throughout long fasting hours.
2. Supports Hydration: Dehydration is common, so consuming water-rich foods and fluids is key.
3. Prevents Fatigue: Balanced meals prevent sluggishness and headaches.
4. Enhances Detoxification: The fasting process gives the digestive system a break and aids detox.
5. Encourages Mindful Eating: Teaches portion control and reduces overeating habits.
Ideal Ramadan Diet Plan:
Suhoor (Pre-Dawn Meal):
Focus on slow-digesting foods to keep you full longer.
Examples:
Oats, whole grains
Eggs(vegan as per Nutrition Science), yogurt,nuts
Fruits like bananas or dates
Plenty of water and herbal teas
Iftar (Breaking Fast):
Break fast gently with dates and water to restore blood sugar.
Follow with light foods before the main meal.
Examples:
- Soups (like lentil soup)
- Grilled lean proteins (Wheat Meat / Tempeh)
- Vegetables and salads
- Complex carbs (brown rice, quinoa)
- Snacks (Evening):Fresh fruits,
A handful of nuts,Healthy sweets in moderation (like dates stuffed with almonds)
Foods to Avoid:
- Fried and oily foods (cause sluggishness and digestive issues)
- Excess sweets and sugary drinks
- High-caffeine beverages (increase dehydration)
- Processed junk food
Hydration Tips:
- Drink at least glasses of water(to kids and those who can) between Iftar and Suhoor.
- Avoid salty foods to prevent water retention and thirst.
Spiritual and Physical Harmony:
Ramadan teaches discipline, patience, and gratitude. When you combine these with mindful eating and proper nutrition, your body and soul both benefit, enhancing overall well-being beyond the holy month.
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Dates are one of the most popular foods to break the fast during Ramadan because they are nutrient-dense, provide quick energy, and are a Sunnah of the Prophet Muhammad (PBUH).Dates are grown abundantly in Islam countries like Abu Dhabi,Kuwait.
Here’s a general nutrient breakdown for 100 grams of dates (about 4-6 medium-sized dates):
Nutritional Values of Dates (per 100g):
- Calories: 277 kcal
- Carbohydrates: 75 g
- Sugars: 63 g (natural sugars like glucose, fructose, sucrose)
- Fiber: 7 g
- Protein: 2 g
- Fat: 0.2 g
- Vitamins:Vitamin B6,Folate,Niacin, Pantothenic Acid,Small amounts of Vitamin K
Minerals:
- Potassium: 696 mg (helps with muscle function and hydration)
-Magnesium: 54 mg (supports muscle and nerve function)
-Iron: 0.9 mg (aids in oxygen transport)
-Calcium: 64 mg (important for bones)
-Phosphorus: 62 mg
-Zinc: 0.4 mg
Other Benefits:
-High in antioxidants (flavonoids, carotenoids, phenolic acid).
-Natural energy booster due to quick-digesting sugars.
-Good for digestion thanks to the high fiber content.
-Helps prevent constipation during Ramadan fasting.
Ideal Portion for Ramadan:
2-3 dates at Iftar are enough to restore blood sugar levels gently.Combine with water or milk for hydration and extra nutrients.
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I Generally inorder to know my two kids Multi Racial.Hormony, Prepares Kheer on Ramadan
Here's a general nutrient breakdown for a traditional Ramadan kheer (serving size ~1 cup or 250 ml). Keep in mind this can vary based on ingredients and quantity:
Approximate Nutritional Value:
-Calories: 200-300 kcal
-Carbohydrates: 30-40 g
-Protein: 6-8 g
-Fat: 8-12 g
(Saturated fat depends on the type of milk used)
-Fiber: 1-2 g (if nuts and dry fruits are added)
-Sugar: 20-30 g (varies by sweetness)
Calcium: 150-200 mg
-Iron: 1-2 mg
-Potassium: 250-300 mg
-Key Ingredients and Their Benefits:
Milk: High in protein, calcium, vitamin D, and potassium.
-Rice/Seviyan (Vermicelli): Source of carbs for energy.
-Sugar/Jaggery: Quick energy boost.
-Nuts (almonds, cashews): Healthy fats, protein, and minerals.
-Cardamom & Saffron: Antioxidants and digestive benefits.
-Dry fruits (raisins, dates): Natural sweetness, iron, and fiber.
Health Tips for Ramadan Kheer:
-Use low-fat milk or plant-based milk to reduce calories.
-Replace refined sugar with honey, stevia, or jaggery.
-Add chia seeds or flaxseeds for extra fiber.
-Include a variety of nuts to boost protein and healthy fats.
-Control portion sizes to balance the iftar meal.
Stay Aware Stay Blessed Stay Care
Urs Truly @shroffpadmap Follow By Like on Page https://www.facebook.com/share/186wEPwRyE/
List of mosque in Singapore across and their updates can be found at the given link below.
https://www.muis.gov.sg/community/mosque/mosque-directory
Main Mosque of Mekka Saudi details
https://aladhan.com/ramadan-prayer-times/2025/Makkah/Saudi%20Arabia
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🌙 Eid Mubarak!
Carry the inspiring message from Surah Al-Ankabut (29:69) with you:
_“As for those who strive in Our cause, We will surely guide them along Our Way. And Allah is certainly with the good-doers.”_
✨ *Celebrate with purpose:* Hari Raya is a celebration after a month of striving against your nafs (desires). But the spirit of striving doesn't end with Ramadan — it continues in how you carry yourself, interact with others, 💬 and uphold the values you've strengthened. 💪🏾
🤗 *Leave lasting impressions:* Whether it’s a friendly chat, a forgiveness extended 🤝, or giving thoughtful duit raya 💵 to the young ones, make each interaction meaningful. Your sincere intention to spread joy and kindness can transform a simple moment into a lasting memory.
🕌 *Allah is with the good-doers:* As you put in the effort to do good—by praying on time, being kind in your words, and sincere in your actions—know that Allah is with you. Every small act of goodness is seen, appreciated, and rewarded by Him.
🌟 Today, let your celebration reflect the spiritual growth you've achieved. Keep striving for goodness, and Allah will continue to guide your path, because *Allah is certainly with the good-doers.* 🫶🏾
These lines from Singapore Mazjid Sultan.
*************************************** Coming soon onto Eid some tips by Mr.Abbas, Food Technologist from Pakistan.
🛡️ Proper Meat Storage After Qurbani
🐐 Keep it Fresh. Keep it Safe.
🌙 Eid-ul-Adha brings blessings—and responsibility.
Storing Qurbani meat properly is essential for health, hygiene, and preventing waste.
🧊 5 Golden Rules of Meat Storage
1️⃣ Let it Cool Naturally
➡️ Rest the meat in a cool, shaded, clean place for 4–6 hours.
⚠️ Do NOT place warm meat directly into the fridge or freezer.
2️⃣ Clean & Portion
➡️ Trim excess fat, remove blood and cut into meal-sized portions.
3️⃣ Package Properly
✅ Use food-grade plastic bags or airtight containers
❌ Avoid newspaper or thin, non-food-safe plastic
4️⃣ Refrigerate (Short-Term)
🕐 For use within 1–2 days
🌡️ Store at or below 4°C (39°F)
📍 Place on the bottom shelf to avoid contamination
5️⃣ Freeze (Long-Term)
🧊 Freeze immediately after cooling and portioning
🌡️ Freezer should be -18°C (0°F) or lower
📦 Leave space between portions for even freezing
🕒 Best quality lasts 2–3 months, safe up to 6 months
🔁 Thaw Safely
✅ In the refrigerator overnight
✅ Using microwave defrost setting
❌ Never thaw meat at room temperature
💡 Clean handling. Smart storage. Safe family.
Wishing you a joyful, healthy, and blessed Eid-ul-Adha!
📌 For more tips, follow us: with a Like 👍🏻
#QurbaniStorage #EidSafety #FoodHygiene #HealthyEid #Qurbani2025 #EidulAdha
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