Ramadan Recipes: Aya’s Buckwheat Bowls

Ramadan has just begun, which means it’s time to start thinking about some healthy dishes that will help keep us full, energized and nourished during this blessed month of fasting. Since we only eat twice a day, it’s important that these meals are packed with the nutrients we need to help sustain us throughout the month. Although this is a month of spiritual connection, it can also be an opportunity for you to develop a deeper connection and appreciation of your food. This month you can try to bring a new awareness to the food you eat, where it comes from and how you will prepare it.



Excellent source of protein

Contains a high level of rutin which is known to help treat high blood pressure

Helps manage diabetes

Rich in iron

High in antioxidants

Packed with minerals such as zinc, copper and niacin


Hemp Seeds

Contains omega-3 fatty acids which are amazing for you heart and brain health

Contains amino acids which make it an excellent source of protein

Rich in minerals such as magnesium, phosphorous, iron and zinc

Rich in fiber, good for digestive health

Pure Maple Syrup

 Helps prevent inflammatory diseases such as cancer

Loaded with polyphenols, plant based compounds that contain antioxidants

Great for the skin if applied topically

Contains nutrients such as zine and manganese which help fight illness

Almond Butter

 Rich in monounsaturated fats which makes it good for the heart!

Lowers Blood Pressure

Helps control blood sugar

Rich in antioxidants

Helps manage weight due to the high amounts of protein and fiber

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Prep Time: 15 min.

Cook Time: 10 min.

Total Time: 25 min.

Serves: 1-4



  •  Buckwheat (Follow directions on package for amount)
  • 3 tbs Hemp Seeds
  • 1 small handful pecans
  • 1 small handful raisins
  • 1 tbs maple syrup per cup (or to your liking of sweetness)
  • 1/2 tsp vanilla extract
  • Sprinkle of cinnamon
  • 1 tbs almond butter
  • A large pinch of coconut flakes
  • Almond milk (your desired amount)



Begin by gathering all your ingredients and cooking the buckwheat. Follow the directions on the package; I ended up making a single serving which was about 1/4 cup of buckwheat. Feel free to make more, buckwheat keeps well in the fridge for up to a week and it makes for a super easy and filling dish for suhur!


Next, measure out all your ingredients and begin adding them to the bowl. Feel free to tweak the recipe at this stage; maybe you’d like more maple syrup and less hemp seeds, you can always taste it and add more of whatever ingredient you like. Mix all the ingredients together until combined and enjoy!


Tip: You can enjoy this dish in a variety of ways, sweet or savory, I’ve listed some of the different ingredients you may want to experiment with, but get creative there are endless possibilities!

Sweet: Diced Apple, Jam, Peanut Butter, Banana, Yogurt, Berries, Agave, Honey, Coconut flakes

Savory: Boiled or soft boiled egg, salsa, salt, pepper, black beans, avocado

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Aya Owies graduated from Rutgers University in 2013 and she currently lives in the New Jersey area. She is a certified yoga instructor and has a passion for healthy and simple cooking. She love experimenting with new ingredients and recipes and considers the kitchen her creative space.

1 Comment

  • Hafsa Ahmad says:

    Does Buckwheat go better with savory ingredients or sweet? I want to try savory, since I always make oatmeal with sweet ingredients!

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