Ramadan is here and if you have children who are getting used to the idea of fasting, nothing is more important than ensuring they get the right nutrition for this experience. The food they eat at Suhoor should keep them full for longer, while Iftar should replenish their energy without causing sluggishness. To make fasting easier and more enjoyable, here are six simple and nutritious superfood ideas you can try this holy month, perfect for Suhoor and Iftar!

Suhoor

#1 Banana, Dates & Oats Smoothie

This naturally sweet and wholesome ice cream-like goodness blends bananas, dates, and oats to create a naturally sweet, fibre-rich drink that provides long-lasting energy. You can also add on more protein-packed ingredients like nuts, or peanut butter. Perfect for Suhoor, it keeps kids feeling full and hydrated while giving them the nutrients they need to power through their fast.  A great treat for parents too!

#2 Cheesy Egg & Veggie Wrap

This one is for the eggs and cheese lovers. A hearty and nutritious wrap filled with fluffy scrambled eggs, melted cheese, and fresh veggies, making it a perfect Suhoor meal for kids. Rich in protein and fibre, this simple yet nutritious wrap offers long-lasting energy, keeping kids full and energised throughout the day.

#3 Peanut Butter & Banana Sandwich

An elevated version of PB&J, this fibre-rich, energy-packed meal combines the goodness of wholemeal bread with preferably natural peanut butter and banana slices. Peanut butter provides healthy fats and protein, while bananas offer a natural sweetness and sustained energy release to keep kids full for longer.

Iftar

#4 Tomato & Meatball Pasta with Hidden Veggies

A delicious and nutritious pasta dish where grated vegetables like carrots, broccoli and even zucchini blend seamlessly into a rich tomato-based sauce. Served with chicken or beef meatballs, this meal replenishes your kids’ energy after a long fast while sneakily making them eat their vegetables. 

#5 Fragrant Steamed Chicken Rice

This steamed chicken goodness is a comforting yet nutritious meal that is light yet satisfying, providing a perfect balance of protein, healthy fats, and carbohydrates to keep kids energised after a whole day of fasting. Served with a mild soy-based sauce and fresh cucumbers, it’s a flavourful and kid-friendly option for Iftar.

#6 Prata Carbonara Pie

A delicious fusion of flavours, this pie combines the crisp, flaky texture of Malaysian roti prata with a rich and creamy carbonara filling. Packed with eggs, cheese, and bits of chicken or beef bacon, this savoury pie offers a satisfying blend of protein and carbs, making it a fun and indulgent meal for Iftar. The crispy outer layer and cheesy, savoury filling make it a kid-friendly favourite!