Healthy Halal Recipes for a Balanced Lifestyle

The formulation of the Earth and its bounties are in themselves a miracle of Allah SWT for Mankind. Allah SWT the Sustainer has endowed the earth with an eclectic variety of food and drink for the sustenance for His Creation. From the very intricacies of the natural food chain to the versatility of the foods and drinks which allows them to be consumed in a variety of ways, the Creator’s miracles are truly a wonder for all those who contemplate and call for immense gratitude.

Allah Almighty says in the Quran: ‘Eat of what is lawful and wholesome on the earth.’  (2:168)

When one considers the colorful fruits and vegetables, the nutrients-packed pulses and grains, the delights that dairy has to offer, the diverse assortment of meat and poultry, it can naturally become difficult to decide what to consume and what options would be best for the optimum health of the Body. This is where the concept of taking a Balanced Diet comes in.

Importance of a Balanced Diet in Islam

A balanced diet can be defined as ‘a diet which consists of a variety of different types of food and also provides adequate amount of the nutrients that are necessary for good health.’ An appropriately balanced diet is crucial for the health and fitness of the mind and the body. Allah SWT had ordained the believers to eat from what has been made lawful, in reasonable quantities and to consume from what has been made wholesome. The Holy Quran lays great emphasis on eating what is lawful and healthy but in moderation. It is said in the Quran:

‘O you who believe! Eat of the lawful things that we have provided you with, and be grateful to Allah, if it is indeed, He Whom you worship’ (2:172).

In another verse of Holy Quran, there is emphasis upon eating in moderation.

‘Eat and drink but avoid excess’ (20:81).

The Hadith and the Sunnah of the Prophet Muhammad ﷺ also discuss diet and eating in detail. In a hadith about overindulgence, Prophet ﷺ said:

‘No human being has ever filled a container worse than his own stomach. The son of Adam needs no more than a few morsels of food to keep up his strength, doing so he should consider that a third of his stomach is for food, a third for drink and a third for breathing.’ (Sunan Ibn Majah 3349)

A balanced diet consists of appropriate amount of meat, fish, fresh milk, cheese, and fruit. The Quran lays down explicit rules regarding the lawfulness of meat and encourages taking benefit from the ones which are lawful (halal). Regarding cattle, it is mentioned in the Quran:

‘And the cattle, He has created them for you, in them, there is warmth (clothing) and numerous benefits, and of them, you eat’  (16:5).

Eating controlled and balanced meals is an effective way to ensure you maintain good health. It is fortunate that many nutritionists and dieticians are continuously attempting to create awareness regarding the adoption of a healthy balanced diet to achieve good mental and physical health. Interestingly, many workplaces have also noticed how it helps increase work productivity. DEENIN is also committed to promoting the concept of a healthy balanced diet for the establishment of a physically and mentally healthy society. A few nutritious but delicious recipes that are sure to tantalize the taste buds, have been added below to help you plan your meals in a balanced way.

Bircher Muesli (Morning Oats but the Fancier Version)

INGREDIENTS

Yield: 4 servings

1 cup/100 grams old-fashioned rolled oats

½ cup/115 grams Greek yogurt (preferably full-fat)

½cup/120 ml milk plus more as needed

2 medium apples, grated on the large holes of a box grater

⅓ cup/40 grams chopped pecans

2 tablespoons tahini (optional)

2 tablespoons golden raisins

2 tablespoons dried cherries

Any combination of fresh fruit, dried fruit, chopped nuts and maple syrup, for serving.

PREPARATION

Step 1

In a container with a lid, stir together the oats, yogurt, milk, apples, pecans, tahini (if using), raisins and cherries. Cover and refrigerate for at least 1 hour and up to 4 days.

Step 2

Stir before serving and add a bit of milk if it has gotten too thick. Top individual servings with additional fresh or dried fruit, nuts and maple syrup.

Egg & Cheese Toast Recipe:

Ingredients:

2 Eggs

2 tbsp Capsicum chopped

2 tbsp Onion chopped

1 tsp Fresh parsley chopped

Salt to taste

Red chilli crushed to taste

Mozzarella cheese as required

Bread slice large

1 tbsp Butter

Mozzarella cheese as required

Dried oregano

Black pepper crushed to taste

Cheddar cheese slice

Bread slice large

Mozzarella cheese as required

Fresh parsley chopped

Red chilli crushed

Directions:

-In a bowl, add eggs, capsicum, onion, fresh parsley, salt, red chilli crushed & whisk well.

-Add mozzarella cheese, mix well & set aside.

-Cut white part of bread slice from the center in a square shape with the help of knife & set aside.

-In a frying pan, add butter & let it melt.

-Place side part of bread slice, add half quantity of prepared egg mixture in the center, cover & let it cook on low flame until done (1-2 minutes).

-Flip, add mozzarella cheese, dried oregano, black pepper crushed & cheddar cheese slice.

-Add mozzarella cheese, fresh parsley, red chilli crushed, cover & cook on low flame until cheese melts (makes 2) & serve!

Spinach & Chicken Florentine Bake

Ingredients

Spinach Sauce

2 kilo spinach, boiled, drained and grinded

2 packs cream

50 g butter

2 tsp garlic

2 tsp red chili flakes

salt and pepper to taste 

White Sauce

100g butter

3 tbsp flour

1 liter milk

1 pack cream

1 tsp red chili powder

salt and pepper to taste

Chicken and Mushroom

½ kg chicken cubes

2 cans mushrooms, sliced

2-3 tbsp soya sauce

salt and pepper to taste

1 pack spring pasta, boiled

200g cheddar cheese, grated 100g mozzarella cheese, grated

1 cup panko breadcrumbs

2 tbsp sesame seeds

Method

First, preheat the oven to 180 C.

Make spinach sauce by heating butter in a saucepan.

Add garlic and sauté, once golden brown add spinach and cook for 5 minutes.

Add cream and seasoning, cook for another 2-3 minutes and set aside.

Make white sauce by heating butter in a saucepan.

Add flour and cook for 2-3 minutes, slowly whisk in milk and cream.

Thicken till you get the desired consistency, season and mix in pasta.

Make chicken and mushroom filling by heating 1 tbsp oil in a wok.

Once hot add the chicken and cook for 5 minutes, then add mushrooms as well as the soya sauce. Season accordingly.

Start layering a pyrex dish in the following order – white sauce, chicken, spinach.

Top it off with grated cheese, breadcrumbs and sesame seeds.

Bake for 30 minutes until golden brown.

 

Bibliography

Arefi, Y. (2020, July 17). Bircher Muesli. The New York Times. https://cooking.nytimes.com/recipes/1021262-bircher-muesli?smid=url-share 

Egg and Cheese Toast. (2023). Food Fusion. Retrieved November 10, 2023, from https://foodfusion.com/recipe/egg-cheese-toast/.

Qureshi, N. (2021, March 5). 4 food and Drink Sunnah of the Prophet ﷺ you can start doing today. The Healthy Muslims. https://thehealthymuslims.com/nutrition/4-food-and-drink-sunnah-of-the-prophet-%EF%B7%BA-you-can-start-doing-today/ 

YouTube. (2023). Easy Chicken Florentine-Baked Spinach and Chicken Casserole. YouTube. Retrieved November 10, 2023, from https://www.youtube.com/watch?v=fy7bfPfHF0k&t=43s.

Zarairfan. (2019, May 9). The importance of balanced diet- prescribed in Quran and Hadith. Islamic Articles. https://www.quranreading.com/blog/the-importance-of-balanced-diet-prescribed-in-quran-and-hadith/#:~:text=He%20says%3A%20%E2%80%9CO%20you%20who,help%20us%20to%20stay%20healthy.