Cut down on junk food during Iftar

Avoid junk food even if have craving to eat them. Most junk foods are carbohydrate-rich and when had in excessive amounts cause weight gain as they are mostly deep-fried. During Iftar go for whole grains, which provide the body with energy and fibre.

You can have grilled or baked lean meat, skinless chicken and fish for a healthy dose of protein. Avoid fried and processed foods high in fat or sugar as much as possible.

Complex carbohydrates, such as fruit and vegetables, beans, chickpeas and lentils are a great source of energy. Include low-fat dairy products and unsaturated fats like avocado, unsalted nuts, salmon, olives and olive oil.


Iftar recipe: By Oneza Tabish

CRISPY CAULIFLOWER ROLLS

Ingredients
2 cups very finely chopped cauliflower (minced)
2 slices of bread
2tbsp of all-purpose flour
2tbsp of cornfour
1/2tbsp rice flour
1tsp chilli powder
1/2tsp pepper powder
Salt as per taste
Pinch of baking soda
Oil for frying
For the sauce
1tbsp oil
12 flakes garlic, finely chopped (1 tbsp)
1 small onion, finely chopped
1 small bell pepper, finely chopped
1/4 cup tomato sauce
1/2tsp soya sauce
1/2tsp salt
1/4 cup water
4tbsp sugar
Preparation
Soak the bread slices in water for a second. Squeeze out the water and crumble into a large bowl.
Add cauliflower, plain flour, cornflour, rice flour, chilli powder, pepper, baking soda and salt into the bowl and mix well.
Sprinkle 1-2tsp water if needed to form balls.
Make oval balls of about 1 inch length. You will need to press the balls well with the finger so that they bind properly.
Heat oil for frying. Fry 2-3 pieces at a time on medium or low heat till crisp and deep brown. Drain on paper napkins.
For the sauce, heat oil in a pan. Reduce heat and add garlic. Stir. Add onion and bell pepper and saute for 1 minute.
Add tomato, sauce ,soya sauce, sugar and salt. Add 1/4 cup water. Mix well. Remove from heat.
At the time of serving, heat the sauce, drizzle some sauce over the rolls and serve immediately.