| How to get your kids eating a healthy meal in Ramadan |
| By Noha Mohammed |
| Ramadan has always been about food. But while before it was an exercise in putting yourself in the shoes of the underprivileged, of late it seems to have become more a marathon binge spanning sunset to sunup. But with all the fattah, duck, and syrupy nut-filled desserts gracing the iftar table, fasting kids frequently find very little to eat come the call to prayers. Children generally love variety, and you need to make sure you’ve set in front of them a meal that covers all the basic nutrients if you don’t want the month to turn into a four-week hunger game. Breaking the fast: Think outside the (Ramadan) box Qamar el-din, khoshaf, qatayef — all delicious and very traditional Ramadan foods we know and love. But they’re not for kids who flat out refuse to even try them, despite our best efforts. Come on, admit it, you know they’ve been staples for as long as anyone can remember, but when did you actually start eating or drinking them? Not before you were 16 is my bet. Now many are used to breaking their fast with khoshaf (mixed dried fruit salad) or dates, but kids will want more palatable alternatives. A mini bowl of fruit salad with an even mini-er dollop of vanilla ice cream will give them a much-needed dose of sugars and energy, and the fruit will keep them hydrated. On other days, go for smoothies using either yogurt or milk sweetened with honey. You can try throwing some dates into the blender along with the yogurt, but there are no guarantees the little ones will take a liking to the flavor or texture. Instead of the usual Ramadan drinks like carob, hibiscus and tamarind, which kids will steer well clear of, offer them freshly squeezed fruit juices like mango, orange or strawberry. No harm in a little cheating here — if you don’t have time to squeeze up a pitcher yourself, stock up from Metro, La Poire or juice kings Farghali, who all deliver too. Don’t forget to have water handy too as some tend to forget the essential drink. Appetizers: Think small Children do need to eat, but they can only eat so much. Instead of trying to force them to put away an entire chicken or mountain of vegetables, give them lots of options to choose from — in small portions. This year, the hours of fasting will be long, hot and grueling, so you’ll need to push a soup to start the meal, no matter how bothered and grumpy the kids are. Stick to clear broth with vermicelli or teeny alphabet shapes to make it look interesting. No need for the creamy chicken or onion varieties as these will fill them up, leaving no room for the more important dishes. Sambousek goes down well with some but not all children — try baking instead of frying them and opt for spinach, mixed veggie or lean minced meat fillings instead of fatty cheese. Make mini pizzas made of toast topped with cheese and tomato slivers, and prepare some dips — yogurt with cucumber is cool and refreshing. A serving of fuul is not a bad option in small portions, as beans are very filling. Salads are an essential part of the meal, so remember to throw together a big bowl tossed with olive oil and a little salt. If the kids want to munch, slice up carrots, tomatoes and colorful bell peppers. Main meal: Think like a kid While you may be craving vine leaves and stuffed pigeon, chances are your kids are thinking more along the lines of pizza and burgers. Homemade burgers are fine every once in a while, as long as you put your foot down if they pull a long face when you show them the salad bowl. Bake potato wedges instead of regular fries. Another kid-friendly favorite is, of course, pasta, but the béchamel variety is filling beyond belief and, with all that cream and butter, not your healthiest choice. Opt instead for spaghetti bolognese or plain penne with a pot of yogurt for a topping. Offer deep-fried chicken as a treat not more than once a week — chicken packs far more nutrients when it’s grilled or baked in the oven. Throw drumsticks in a marinade overnight and bake in the oven for a favorite they can eat readily without upsetting their stomachs. Younger kids will not bear to look at a steak on a regular day, let alone after hours of fasting. Kofta or meatballs are a lighter option, as are skewered kebabs — veal, not lamb which is very fatty and which kids may not want to bother chewing. Molokheya, green, gooey and pungent, is a perennial favorite with kids and is a safe bet any day of the week. Go easy on the garlic, though, as it can upset their tummies and cause indigestion. Other ‘tabeekh’ varieties including runner beans, peas and zucchini are easy to digest and make a nice change from the ‘feast’ special offerings you’ll find on most spreads and which children will rarely touch. Dessert: Think candy Sugar is very important for anyone who has just completed a day of fasting, and while grownups sit in front of the TV consuming bite after bite of halaweyat sharqia (oriental treats like konafa and basboussa), kids are likely to sit this part of the meal out completely. Chocolate and biscuits, banned from most iftar tables, are a good option if eaten in moderation. Try dipping a fistful of nuts in chocolate or offering them rice pudding or mehalabiya ,which are both cooling and easy to eat. Fresh fruit is always good to round out a meal. Sohour: Think sleep-deprived It’s heart-wrenching waking a tired kid from sleep, but this year, Ramadan days are long and expected to be cruelly hot, so it’s essential you get them up for a bite to eat. The first two days they’ll enjoy the full spread: fuul, baladi bread and yogurt, but after that you’ll be hard put to get them to swallow anything. A teeny fuul sandwich will get them through the day, but if they refuse that at least make sure they have laban rayyeb or yogurt. A piece of fruit and some nuts will give them energy, as well a bowl of fortified cereal. Not your typical sohour, but nourishing nonetheless. Don’t forget to give them plenty of water to keep the thirst at bay. et Keep the Spirit of the Season Always remember that kids are not required to fast until they reach puberty, and not all younger children can make it through the whole day without food or water. While it’s completely up to the parents’ discretion when they want to get their kids started on fasting, it’s best never to force, or worse, denigrate a child if they obviously cannot do it. And while many kids aged 8 or up will beg and plead to fast all 30 days, it is the mummies and daddies who must ensure they do so responsibly. Never let them reach the point of exhaustion or extreme thirst, and reward them sensibly when they do complete a fast. There’s no harm in looking the other way when they take that illicit sip of water on a hot afternoon, but do make sure you give them a casual talk after sundown about the importance of not lying or cheating. For younger kids, it’s more important to get them involved in the spirit of Ramadan: the charity giving, the family visits and prayers, and abstinence if not from food then from bad habits. |
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