• Suhoor must be consumed without exception.
• The menu for suhoor should be light, rich in protein, high in fiber, and include fruits and vegetables, as well as healthy grains (such as oats, whole wheat bread, etc.).
• It is necessary to drink 1-2 glasses of water at suhoor.
• The menu for suhoor should not include foods or drinks that are high in caffeine, very salty, sugary, oily, or difficult to digest.
• Iftar should begin with light foods such as water, dates, or olives.
• Afterward, iftar should continue with a light soup. The soup should not be heavy, difficult to digest, too oily, or too salty. A soup containing vegetables and complex carbohydrates is a good choice.
• There should be a 5-minute break after the soup during iftar.
• The iftar menu should include low-fat, high-quality proteins (such as chicken, minced meat, eggs, yogurt, etc.), high-fiber foods (such as vegetables and salads), and complex carbohydrates (such as whole wheat bread and bulgur).
• The iftar menu should not include very salty, sugary, fried, or very high-energy foods.
• Consuming too many liquids during iftar can cause digestive problems.
• Between iftar and suhoor, it is necessary to have 1-2 snacks. The snack should consist of fruits, vegetables, milk, yogurt, kefir, ayran, or nuts.
• It is important to drink 8-10 glasses of water between iftar and suhoor, spreading the intake out and not consuming all at once.

In conclusion, paying attention to all these nuances of nutrition during Ramadan will not only ensure a healthy and enjoyable month but also help maintain the balance the body needs.

Vegetable-Cheese Muffins

Ingredients:

• 1 medium-sized zucchini
• 1 medium-sized carrot
• 2 eggs
• 4 tablespoons of yogurt (add it gradually)
• 4 tablespoons of olive oil
• 1/2 cup (125 ml) of milk
• 1 cup (250 ml) of grated low-salt cheese (you can use white cheese, mozzarella, or cheddar as desired)
• 2 cups of oat flour (add it gradually)
• 1 packet (10g) of baking powder
• 1-2 teaspoons of salt (adjust based on the saltiness of your cheese)*Optional: You can add red pepper and different spices as desired.*You can also add parsley and/or dill.

Preparation:

• Crack 2 eggs into a bowl and whisk them well.
• Add 4 tablespoons of olive oil, 4 tablespoons of yogurt, and 1/2 cup (125 ml) of milk to the whisked eggs. Mix all the ingredients together well.
• Add the pre-grated zucchini and carrot to the mixture. At this stage, you can also add finely chopped parsley and/or dill if desired.
• Add the grated low-salt cheese of your choice to the mixture (optional).
• After mixing everything well, gradually add 2 cups of oat flour to the bowl. You can add more flour or milk to achieve a thick consistency that holds the mixture together, but make sure it’s not too liquid.
• Add 1 packet (10g) of baking powder to the mixture.
• Finally, add 1-2 teaspoons of salt, depending on the saltiness of your cheese.
• Pour the mixture into muffin cups in equal portions. Optionally, you can add extra cheese, sesame, or black seed on top.
• With these measurements, you can make approximately 12-14 muffins.
• Bake in a preheated oven at 180°C (350°F) for 20-25 minutes. (After the 20th minute, check the muffins regularly to ensure they are not overbaked, as oven temperatures may vary.)
• Once baked, let the muffins cool slightly before serving and enjoying. 

Bon Appetit 😊

Portion Evaluation:

• 1 muffin: 104.8 kcal / 4.6g Protein / 6.4g Fat / 6.9g Carbohydrate / 0.8g Dietary Fiber / 104.1mg Calcium
• For example, a 70kg male who consumes 2 vegetable-cheese muffins for suhoor will have covered 16% of his daily protein requirement.
• Additionally, the vegetables in the recipe provide fiber support.
• The use of oat flour makes these muffins suitable for individuals with gluten sensitivity.
• Not recommended for individuals with egg allergies.
• People with lactose intolerance should consume these muffins cautiously, as they contain milk, yogurt, and cheese.

Light Start: Vegetable Soup

Ingredients:

• 1 onion
• 1 carrot
• 1 potato
• 1 zucchini
• 1 tablespoon of butter
• 2 tablespoons of olive oil
• 3 cups of water (600 ml)
• 1 tablespoon of oat flour (heaping)
• 3 cups of milk (600 ml)
• 1 teaspoon of salt
• Juice of 1/4 lemon

Here is the translation for the preparation steps and nutritional evaluation of the vegetable soup:

Preparation:

• In a pot, heat 2 tablespoons of olive oil. Add the onion, carrot, potato, and zucchini, all cut into small cubes. Start by adding the onion and sauté until it softens. Then, add the potato, followed by the carrot, and finally the zucchini. Sauté everything well.
• Add 3 cups of water and 2 cups of milk to the sautéed vegetables.
• Cook on medium-low heat, stirring occasionally to prevent the milk from curdling, until the vegetables are tender.
• In a separate deep pan, melt 1 tablespoon of butter.
• Once the butter has melted, add 1 heaping tablespoon of oat flour and sauté lightly.
• Gradually add the remaining 1 cup of milk to the butter-flour mixture, stirring continuously to avoid lumps and ensure the mixture stays fluid.
• Remove from heat before the mixture thickens too much. Add some of the vegetable soup liquid from the pot to the mixture to achieve a smooth, homogenous consistency.
• Add this mixture to the vegetable soup and stir well.
• Let the soup simmer on low heat for 2-3 minutes, then add 1 teaspoon of salt.
• This recipe makes approximately 8 servings of soup. Optional: You can add 1 teaspoon of black pepper and 1 teaspoon of turmeric powder when adding the salt.

Bon Appetit 😊

Portion Evaluation:

• 1 serving of soup: 101.8 kcal / 3.71g Protein / 5.9g Fat / 8.3g Carbohydrate / 0.7g Dietary Fiber / 106.7mg Calcium
• For example, a 70 kg male who drinks one serving of vegetable soup during iftar will cover 7% of his daily protein needs.
• The vegetables in the soup also provide fiber support.
• Since the recipe uses oat flour, it is suitable for individuals with gluten sensitivity.
• People with lactose intolerance should be cautious, as the recipe contains milk and butter.