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Variety of the Most Delicious Iftar Menu Ideas – The month of Ramadan is getting closer. This means that the typical dishes served when breaking the fast will be busy decorating the dining table of every household. Most Indonesians define iftar time with a variety of sweet and delicious dishes, from stews to fried foods. This food is said to be able to restore energy after fasting and thirst all day due to fasting. Now, since a healthy lifestyle has begun to be accepted by many Indonesians, of course many changes have occurred. Many people start to avoid consuming foods high in sugar or fried foods that are high in saturated fat. If you are one of them, don’t worry. The following is a recommendation for a healthy, fried-free iftar menu.

Without Frying, Here Are 11 Healthy Iftar Menus

Variety of the Most Delicious Iftar Menu Ideas

1. Dates

This unique menu is truly a hallmark during the month of Ramadan. Besides being recommended in Islamic teachings, dates also contain enough sugar to restore energy after a day of fasting. Not only delicious if eaten directly, dates can also be processed into many dishes that are no less delicious. You can use dates as an addition to the pudding.

2. Sapo tofu

Sapo tofu is a type of food from China that is delicious and can make the stomach full after fasting. Complete stuffing from sapo tofu, seafood, chicken, to vegetables like carrots. A delicious tofu sapo sauce will also help meet the electrolyte needs lost due to fasting.

3. Mashed Potatoes

Mashed potato or mashed potato is a menu that can be served when breaking the fast. Mashed potatoes can be a healthier alternative to meet carbohydrate needs than white rice. In addition to containing carbohydrates, potatoes are also rich in carotenoids which play an important role in maintaining heart health during the fasting month.

Making mashed potatoes is relatively easy. Just steam the potatoes until they are soft. Next, mash the potatoes with butter, liquid milk and grated cheese. Stir until the texture becomes slightly sticky. Serve these succulent and tender sprouts with matching accompaniments, just like steak.

4. Chicken pasta soup

Refreshing macaroni soup can be an alternative to a delicious iftar menu that will help relieve the stomach after holding back hunger all day. Macaroni has a low glycemic index, so it can restore energy and make the stomach feel full longer. A low glycemic index can also slow down glucose absorption.

5. Salad

When fasting, the body will actually need nutrients in sufficient quantities in the form of vitamins and fiber. Salad can be a suitable iftar to make it happen. Salads can certainly help you meet your daily vitamin and fiber needs.

6. Hodgepodge

If you don’t like salads because of their unusual taste but still want to eat vegetables in a hurry, you can choose this local cuisine menu. Yep, hodgepodge. The vegetables in the gado-gado will meet the needs of fiber and vitamins, while side dishes such as eggs and tofu can be a good source of protein. Then, peanut sauce can be a great source of calories.

7. Fruit pudding

For sweet foods, one of the recommended menus for fast weight loss is fruit pudding. Pudding and fruit are two foods that are rich in fiber and vitamins. When combined, of course the benefits are more pronounced. You can combine the same pudding and fruit, such as strawberry pudding with strawberry chunks. You can also be creative by combining various flavors, such as vanilla pudding with mango.

8. Oatmeal

As a source of carbohydrates, oatmeal is very suitable to eat when breaking the fast to restore energy to the body. Especially considering the limited time for iftar and its proximity to tarawih time, you should not immediately eat heavy food. Oatmeal can make you feel full longer, perfect for pressing the stomach until the end of tarawih. Add a variety of fruit or milk as a topping.

9. Grilled Fish

Fish is a very low fat menu. To keep the fat content low, you have to cook it properly, one of them by burning. Choose fish that are suitable for grilling such as carp, flying fish, snapper. To maintain health, it is better to use olive oil instead of butter. Don’t forget to add sweet soy sauce, lemon, pepper and chili to give the fish a delicious taste.

10. Stir-fry vegetables

When fasting, eating foods with fiber is always important for good digestion. One of the dishes that you can cook when breaking your fast quickly is stir-fried vegetables. You can try sauteing kale, spinach, mustard greens, or spinach with a mixture of ingredients such as meatballs, shrimp, or geprek chicken according to your taste.

To maintain health, it is better to use olive oil when frying.

11. Grilled meat

For grilled meats, you should choose lean cuts of meat and cook them grilled like steaks to make them healthier.

Fresh Iftar Drink

Fruit ice

There is no need to doubt the freshness of fruit ice so it is very suitable as a fresh drink for breaking the fast. You can be creative with various other fruits, for example, kiwi, watermelon, mango, and apple. If you have other fruits at home, just use what is available.

Fruit Ingredients:

  • Kiwi
  • watermelon
  • Mango
  • Apple

Additional Ingredients:

  • SKM (Sweet Condensed Milk) White
  • syrup
  • ice water
  • ice

Steps to make fruit:

  • Cut the fruit ingredients and taste it.
  • Then put all the fruit into the container.
  • Add syrup, SKM, ice water and ice cubes. Mix well.
  • Determine the sweetness according to taste.

Fruit Pudding Ice
Pudding Ingredients:

  • 1 package white agar (7g)
  • Young Coconut Nutrijel 1/2 Pack (7.5g)
  • 250 grams of sugar, if you don’t like it sweet, you can reduce the sugar
  • 1300 ml pure liquid milk

Fruit Ingredients:

(You can add any fruit according to taste and cut according to taste)

  • 1/4 medium size watermelon
  • 1/4 melon melon, medium size
  • 2 avocados, large
  • 2 cans of lychees

Other Ingredients:

  • 1 Can of Sweetened Condensed Milk
  • Enough water
  • Ice cubes as needed

How to make fruit pudding ice cream:

  • For the milk pudding, put all the pudding ingredients in a saucepan, bring to a boil over low heat, and stir constantly until it boils.
  • If the smoke is out, wait until the smoke is gone, then pour it into the pan.
  • Place in the refrigerator and let cool to room temperature.
  • If the milk pudding is cooked, remove and cut according to taste.
  • Add all the pudding pieces along with the fruit and other ingredients.
  • Stir until smooth then adjust seasoning. When it’s just right, pour it into a glass or bowl. Serve. Es Kopyor De Coco

Ice Kopyor de Coco

  • 1 pack of young coconut nutrijel
  • Coconut milk 1 pack 65 ml
  • SKM 1 bag
  • Sugar to taste
  • 700 ml of water (can be replaced with coconut water)

Additional Ingredients:

  • Cocopandan Syrup for Taste
  • Cocopandan flavored skim milk
  • Nata de Coco to taste
  • 1 tablespoon basil seeds soaked in warm water
  • Ice cubes as needed

How to make Kopyor De Coco ice cream:

  • Prepare a pan, add the nutrijel, granulated sugar, skim milk, coconut milk and water, stir constantly until cooked over low heat.
  • After cooking, turn off the stove, wait until the smoke is gone, pour into the mold and let it solidify.
  • Cut the Nutrijel and add the syrup, cocopandan skim milk and ice water.
  • Stir until smooth, then add Nata de Coco, basil seeds and ice cubes and mix again.
  • Adjust the taste and serve in a glass or bowl as needed.

fruit soup


  • 1 Dragon Fruit
  • kiwi
  • pawpaw
  • Nata de coco 1 pack
  • 1 tablespoon basil seeds soaked in hot water
  • Skm full cream to taste
  • Coco Pandan Syrup or other flavors
  • ice water
  • Ice

How to make fruit soup:

  • Clean all the fruit, then peel and cut according to taste.
  • Place in a bowl and add all the fruits, syrup, basil seeds, skim milk and iced water.
  • Mix well. Adjust the sweetness.

Bonco Pomegranate Ice Cream


  • 100 gr Pearl Sago

Bongko Material:

  • 100 gr rice flour
  • hank flour 60g
  • Thick 180g / Instant coconut milk
  • 1/2 teaspoon salt
  • 500 ml of pandan water in a row

Brown sugar sauce ingredients:

  • 200g brown sugar
  • 100 ml water
  • pinch of salt
  • Pandan leaves, torn

Other Materials:

  • Enough liquid milk for gravy

How to make:

  • Boil water in a saucepan and add the pearl sago.
  • Boil for about 15 minutes, turn off the heat and cover the pot.
  • Leave it for 30 minutes. Then, cook for another 10 minutes.
  • Remove, drain and soak in ice water to drain. Combine all bonco ingredients and stir until thickened.
  • Turn off the heat, place on a plate and steam for about 10 minutes. Let cool then cut into small pieces.
  • Mix all the ingredients for the brown sugar sauce.
  • Boil until brown sugar is completely dissolved.

Serving Suggestion: Put the pieces of bonco and sago pearls in a bowl, pour the liquid milk and add the brown sugar sauce to taste. Don’t forget to add ice cubes too.

Homemade Iftar Menu

1. Iced tea or hot tea

When hearing the Maghrib call to prayer, Muslims are advised to immediately fast with sweets. The first drink to make your throat wet may be hot tea or iced tea.

Because fasting throughout the day can drain energy, and fluids, drinks, or sugary foods provide glucose, providing the new energy your body needs after a long day of thirst and hunger.

2. Fried and chili

Village-style snacks are fried foods such as tempeh, bakwan, and bananas. Salty fried food goes well with chili sauce. While the sweet fritters are very delicious eaten with hot tea.

Fried food is a typical Indonesian snack, and you’ll want to eat it right after iftar.

3. Tempeh or Fried Tofu Side dish

After drinking tea and eating fried foods, it’s time to eat a heavy meal with vegetables, tempeh, or fried tofu. Tofu and tempeh are classified as everyday foods, but actually have high health benefits.

According to a study at the University of Helsinki in Finland, the nutritional components of tempeh and tofu stimulate the formation of immune function, reduce fat levels and prevent coronary heart disease due to blockage of blood vessels.

4. Vegetable Urap

Besides tempeh as a side dish, vegetable urap is also a typical village food. The side dishes that are usually combined with tempeh are also rich in benefits and nutritious. Here is the recipe:

Vegetable Urap Ingredients:

  • 300 grams of long beans
  • Green mustard 250 grams
  • Bean sprouts 150 grams
  • 1 bunch of chickpeas
  • Grated coconut 500 grams

ground spices :

  • 5 red chilies
  • 3 pieces of garlic
  • Cancer 3cm
  • 5 pieces of kaffir lime leaves
  • 1 teaspoon flavor
  • 1 teaspoon salt
  • 1 tsp sugar

How to make :

  • Cut the beans, long beans and green peppers into small pieces according to taste.
  • Boil each vegetable until cooked.
  • If so, lift and drain.
  • For the sauce, blend all the spices.
  • Combine with grated coconut and stir until evenly distributed.
  • Steam the coconut seasoning for about 25 minutes until completely cooked.
  • Mix all the coconut spices with cooked vegetables until evenly distributed.
  • If there is a lack of taste, you can add salt or vinegar according to taste.

5. Vegetable Lodeh

If you want a vegetable menu, but are bored with the same thing, try cooking vegetable lodeh.


  • 500 grams of bamboo shoots
  • 100 ml thick coconut milk
  • 1 bunch of long beans
  • 2 pieces of kaffir lime leaves
  • Salt to taste
  • sugar

Seasoning Ingredients:

  • 7 cayenne pepper
  • 3 candlenuts
  • 6 red onions
  • 4 cloves of garlic
  • 1 segment of galangal
  • 1 red bell pepper
  • Crushed Turmeric

How to cook vegetable lodeh:

  • Take a pot and heat enough water to boil.
  • Add bamboo shoots and simmer for 15 minutes until tender.
  • Remove and drain cold water. Cut the bamboo shoots and beans.
  • Make sure the size is right, boil 500 ml of water, saute all the ground spices and lime leaves until fragrant.
  • Put in boiling water and stir. Stir until the water changes color.
  • Add the long beans and bamboo shoots to the boiling water.
  • Add coconut milk and stir until it boils.
  • Don’t forget to taste it. If something is missing, you can add salt or vinegar to taste.
  • After the long beans are cooked perfectly, turn off the stove and serve the lodeh vegetables.

6. Vegetable Tamarind

You can try Sayur Asem as a simple iftar menu. Not only are they cheap, they are easy to make and taste fresh.


  • 250 grams of long beans
  • Melinjo 50 grams
  • 3 sweet corn
  • 1 chayote
  • 1 tablespoon of tamarind water
  • Enough water

Ground spices:

  • 5 cloves of garlic
  • 8 red onions
  • Galangal 4cm
  • 3 red peppers
  • Salt to taste
  • Sugar to taste

Stages of cooking tamarind vegetables:

  • Cut the long beans and chayote, then taste it.
  • After that, put it in another container. Bring to a boil in a saucepan until the water boils.
  • Add all the spices that have been mashed and stir until evenly distributed.
  • Add melinjo and corn to the boiling water. Cook until all ingredients are half cooked.
  • Add the chayote and string beans to the plate. Season with salt and sugar and stir occasionally until smooth.
  • Bring all ingredients to a boil. Boil the vegetables in the tamarind sauce so that the spices absorb.
  • Don’t forget to taste it. If something is missing, you can add salt or vinegar to taste.

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