Smart, lighter recipes for Ramzan

After long hours of fasting, the body benefits from foods that restore energy and hydrate. Culinary experts share healthy and easy-to-prepare iftar options

Date and Almond Saffron Milk Refresher

Quick recipe: Soaked almonds and dates blended with chilled milk or plant-based milk, infused with saffron and cardamom.

Smart, lighter recipes

Why it works: Provides natural sweetness, protein and essential minerals.

Health note: Restores energy gently while helping prevent dehydration and fatigue.

Mohd Shavez Ahmad, Institute of Hotel Management, Lucknow

Date and Almond Saffron Milk Refresher

Baked Moong Dal and Spinach Fritters

Quick recipe: Soaked moong dal blended with spinach, ginger and mild spices, shaped into small patties and baked until golden.

Why it works: A lighter alternative to traditional pakoras with high protein and iron content.

Health note: Baking instead of frying lowers fat intake and supports easier digestion.

Chef Zeeshan Ahmad, Trident Gurugram

Baked Moong Dal and Spinach Fritters

Sprouted Moong and Pomegranate Iftar Salad

Quick recipe: Lightly steamed sprouted moong tossed with pomegranate pearls, cucumber, coriander, lemon juice and roasted cumin.

Why it works: A refreshing mix of plant protein, antioxidants and hydration-supporting ingredients.

Health note: Sprouts aid digestion and provide sustained energy, while pomegranate helps replenish essential minerals.

Chef Kanchan Aich, Cloud Kitchen Owner, Jaipur

Sprouted Moong and Pomegranate Iftar Salad

Chickpea and Date Energy Chaat Cups

Quick recipe: Protein-rich chickpeas tossed with chopped dates, cucumber, mint, lemon and roasted cumin, served in crisp lettuce or papdi cups.

Why it works: Combines natural sugars from dates with plant protein and fibre for sustained energy.

Health note: Helps maintain stable blood sugar and prevents post-iftar fatigue.

Chef Aslam Ansari, International Marine Drive, Mumbai

Chickpea and Date Energy Chaat Cups

Stuffed Cucumber Boats with Hung Curd and Nuts

Quick recipe: Crisp cucumber halves filled with herbed hung curd, crushed nuts and a hint of black pepper.

Why it works: Cooling, hydrating and refreshing after a day of fasting.

Health note: Replenishes fluids and supports gut health with probiotics.

Maahi Verma, Cloud Kitchen Owner, Pune

Stuffed Cucumber Boats with Hung Curd and Nuts

Grilled Paneer and Vegetable Lettuce Wraps

Quick recipe: Lightly grilled paneer cubes tossed with sautéed bell peppers and carrots, finished with chaat masala and wrapped in fresh lettuce leaves.

Why it works: Offers protein, calcium and fresh vegetables without heaviness.

Health note: High-protein paneer supports muscle recovery, while vegetables aid hydration and digestion.

Dr Nausheen Bano, Home Chef and microbiologist

Grilled Paneer and Vegetable Lettuce Wraps.