Participating in the Trials & Tribulations adventure is an amazing way to challenge your body and spirit, made all the more intense by the fasting hunger which accompanies you throughout.
But if you’re going all in, it’s essential to properly fuel up during sahoor (the pre-dawn meal) to ensure you have the energy needed for the day ahead. Eating a wholesome breakfast before the challenge will make all the difference, providing you with long-lasting energy and hydration.
Let’s explore why a balanced sahoor is crucial and share some delicious recipes to help you power through your challenge
Why a wholesome sahoor matters
When you’re fasting, your body relies heavily on the energy stored from your sahoor. A nutritious meal can help you maintain stamina, enhance performance, and keep you hydrated throughout the day. Focus on foods rich in complex carbohydrates, healthy fats, and proteins to ensure sustained energy release.
Here are some key benefits of a well-planned sahoor:
- Sustained energy: Complex carbs digest slowly, providing steady energy levels.
- Muscle recovery: Protein helps repair and build muscles, essential for physical activities like mud runs.
- Hydration: Foods with high water content, combined with adequate fluids, help maintain hydration levels.
Wholesome recipes for lasting energy
Here are some tasty sahoor recipes that not only satisfy your hunger but also equip you with the energy needed for your challenge!
1. Overnight oats with nuts and berries
Ingredients
- 1 cup rolled oats
- 1 cup milk (or a non-dairy alternative)
- 1 tablespoon chia seeds
- ½ cup mixed berries (fresh or frozen)
- 2 tablespoons nuts (almonds, walnuts, or pecans)
- 1 tablespoon honey or maple syrup (optional)
Instructions
- In a mason jar or bowl, combine the rolled oats, milk, chia seeds, and honey.
- Stir in the berries and nuts.
- Cover and refrigerate overnight.
- In the morning, enjoy it chilled or warmed up.
Benefits
Oats are rich in fiber, providing long-lasting energy, while berries add antioxidants, and nuts contribute healthy fats and protein.
2. Veggie and egg breakfast wrap
Ingredients
- 2 whole eggs (or egg whites)
- 1 small bell pepper, diced
- ½ cup spinach, chopped
- ¼ avocado, sliced
- Whole wheat wrap or tortilla
- Salt and pepper to taste
Instructions
- In a pan, scramble the eggs over medium heat. Add bell pepper and spinach, cooking until veggies are tender.
- Season with salt and pepper.
- Place the egg mixture on the whole wheat wrap, top with avocado, and roll it up.
Benefits
Eggs provide high-quality protein, while the vegetables offer vitamins and minerals, making this wrap a nutrient-dense option.
3. Banana and peanut butter smoothie
Ingredients
- 1 ripe banana
- 1 tablespoon natural peanut butter
- 1 cup almond milk (or your choice of milk)
- 1 tablespoon oats
- A pinch of cinnamon
Instructions
- Combine all ingredients in a blender and blend until smooth.
- Pour into a glass and enjoy!
Benefits
This smoothie is packed with potassium from bananas, healthy fats from peanut butter, and fibre from oats, giving you a quick energy boost.
4. Quinoa porridge with almonds and dates
Ingredients
- ½ cup cooked quinoa
- 1 cup milk (or a non-dairy alternative)
- 1 tablespoon chopped almonds
- 2-3 chopped dates (or any dried fruit)
- A sprinkle of cinnamon
Instructions
- In a small pot, heat the cooked quinoa and milk over low heat.
- Stir in almonds, dates, and cinnamon, cooking until warmed through.
- Serve hot.
Benefits
Quinoa is a complete protein, and combined with dates for natural sweetness, it offers lasting energy for your run.
Allergies
Be careful to check with the group about any allergies members may have and make changes accordingly. For example, completely remove nuts from the menu if there is anyone present with a nut allergy.
Final thoughts
Eating a wholesome sahoor is crucial for anyone participating in the Trials & Tribulations challenge while fasting. The right foods can help sustain energy levels, keep you hydrated, and support muscle recovery.
By incorporating these nutritious recipes into your pre-dawn meal, you’ll be well-prepared to tackle the challenge, both physically and spiritually. Embrace the adventure, and feel empowered by your commitment to health and faith!