On the table, there is a fresh avocado salad full of vitamins.
My main dish is chicken thareed, which is a traditional Bahraini food.
It is healthy because it contains chicken, bread, and vegetables.

This meal helps me feel happy, strong, and thankful during Ramadan.
Eating healthy food helps me fast better and enjoy Ramadan with my family.

I start my iftar with a glass of water and fresh mango juice to refresh my body after fasting.
On the table, there are samosas and luqaimat, which are popular Ramadan foods in Bahrain.
I also have a fresh vegetable salad and a plate of red watermelon, which are full of vitamins.

My main dish is harees, a traditional Bahraini meal that is healthy and filling.
This balanced meal gives me energy and helps me stay strong during Ramadan.

Ramadan makes me feel happy, thankful, and close to my family.

• Dates: They give energy and are rich in natural sugars and fiber.

• Lentil soup: It is warm, healthy, and full of protein and vitamins.

• Grilled fish with rice: Fish is good for the heart and helps the body grow strong.

• Salad (tomatoes, cucumber, lettuce): Vegetables give vitamins and help digestion.

• Water: It keeps the body hydrated after fasting.

These foods are healthy because they give energy, vitamins, and help the body stay strong during Ramadan.

Student: Hawraa Sadiq Eid

I start my meal with a glass of water and laban, which help my body stay hydrated after fasting.

On the table, there is grilled safi fish, which is rich in protein and good for my health.

I eat it with white rice, which gives me energy.

There is also Bahraini kebab, prepared in a healthy way.

I have a plate of fresh fruit salad and cut vegetables like carrots, cucumber, and lettuce.

These foods are full of vitamins and help keep my body strong.

Eating healthy food during Ramadan helps me feel active, happy, and thankful.

الاسم: يوسف حسن الرويعي الصف الخامس 3

المدرسة :عقبة بن نافع الابتدائية للبنين

المعلم المشرفة : سماء محمد

Name: Nayef Ahmed Al-Isa

School: Uqba Bin Nafi Primary School

Class: Grade 5 - Section 3

My healthy Bahraini iftar includes:

Thareed with whole wheat bread

Fresh salad with hummus

Samosas filled with meat and vegetables

Majhool dates

Tamarind juice

This iftar is healthy and balanced because it contains proteins, carbohydrates, vitamins, and minerals that help me stay active and healthy during Ramadan.

My favorite Bahraini iftar is beef stew with rice. It is healthy because beef gives me protein that helps my body grow strong, and rice gives me energy after fasting.

I also like luqaimat, which are small dumplings with date syrup. Dates are healthy and give natural sugar and energy.

I enjoy cheese samboosa too. It is triangle-shaped and gives calcium for strong bones.

I love my Bahraini iftar because it is delicious and healthy.

My Healthy Bahraini Iftar

My healthy Bahraini iftar includes:

Dates and water

Lentil soup

Grilled hamour fish with brown rice

Fresh salad (tomato, cucumber, lettuce)

Light chicken machboos with vegetables

Laban (yogurt drink)

Fruits (orange and apple)

Why it’s healthy:

This iftar is healthy because it contains protein from fish and chicken to build a strong body, fiber from brown rice, lentils, vegetables, and fruits to help digestion, and vitamins that keep me active and healthy during Ramadan. It has less oil and less sugar, which gives me good energy after fasting.

Student Name: Abdulrahman Abdullah Yusuf

School: Al Hidd Primary Boys’ School

• Harees (in the large central pot): This traditional dish is made from cracked wheat and meat (often chicken or lamb). It's incredibly healthy because it's a great source of complex carbohydrates from the wheat, providing sustained energy after a day of fasting. The meat offers lean protein for muscle repair and satiety. It's often slow-cooked, making it easily digestible.

• Lentil Soup (in the smaller bowls): Lentil soup is a staple for a reason! It's rich in plant-based protein, fiber, and essential minerals like iron and folate. The fiber aids digestion and helps stabilize blood sugar, while the protein contributes to feelings of fullness. It's also hydrating and gentle on the stomach.

• Grilled Fish: A fantastic source of lean protein and omega-3 fatty acids, which are crucial for heart health and brain function. Grilling, rather than frying, keeps the fat content down, making it a very healthy choice.

• Fresh Garden Salads (with various greens, tomatoes, cucumbers): Salads are packed with vitamins, minerals, and antioxidants. The high fiber content promotes digestive health and helps with satiety. Using a light, olive oil-based dressing adds healthy fats without excessive calories.

• Hummus and Moutabal (dips with Arabic bread/pita): Hummus (chickpea-based) and Moutabal (eggplant-based) are excellent sources of plant protein and fiber. Chickpeas are known for their heart-healthy benefits, and eggplant provides vitamins and antioxidants. Paired with whole wheat Arabic bread, it becomes a wholesome carbohydrate source.

• Fresh Fruit Platter: Dates are traditionally used to break the fast, providing immediate natural sugars for energy and essential minerals. The mixed fruit platter (grapes, melon, apples, oranges) offers a wide array of vitamins, minerals, and dietary fiber, helping to replenish nutrients and aid hydration.

• Labneh (yogurt cheese): A fermented dairy product, labneh is rich in probiotics, which are beneficial for gut health. It also provides protein and calcium.

• Water and Mint-infused Water: Staying hydrated is paramount after fasting. Plain water is essential, and infusing it with mint and cucumber adds a refreshing flavor and encourages more fluid intake without added sugars.

This Iftar spread focuses on whole foods, lean proteins, complex carbohydrates, and plenty of fresh fruits and vegetables, ensuring a nutritious and balanced meal to break the fast.

Schools:(hidd primary intermediate boys school)

Teacher:(Moab lhab)

Grade 3 / 4

Balqees primary girls school

Teacher Najat Al Wedaei

Grade 3 / 4

Balqees Primary Girls School

Teacher Najat Al Wedaei

Teacher: Yousif Yaqoob Yusuf

Schools: Hidd Primary Intermediate Boys School

Lentil soup, grilled fish, and rice provide protein, iron, and energy to restore strength after fasting.

Salad, hummus, and stuffed grape leaves are rich in fiber and vitamins that support digestion and health.

Fresh fruits and natural drinks help hydrate the body and replace lost fluids after a long day of fasting.

School: Ammar Bin Yasir School

Information: Rabab

سادس فرقه 10

Class: 6/10

Arad Boys' School

My favorite healthy Ramadan dishes are Harees, Thareed and dates.

I always start Iftar with dates and water to restore blood sugar and hydration instantly. I like to eat Thareed, it's a stew of meat and vegetables over thin bread, which is rich in fiber and vitamins. Also, Harees made with wheat provides us long-lasting energy. These traditional dishes keep you strong, hydrated, and satisfied throughout your fast.

Grade 5

Supervised teacher: T. Maryam Ebrahim

During Ramadan, healthy eating means focusing on foods that hydrate and nourish without overloading the stomach after a long fast. Break the fast with water and other fluid‑rich, low‑fat foods such as soup, fruit, or yogurt, and include a few dates for quick, natural energy; then keep heavier, fried, or very sugary foods to a minimum to avoid weight gain or discomfort. For the pre‑dawn meal, choose whole grains, fiber‑rich options like oats, high‑fiber cereals, or yogurt with fruit, along with plenty of fluids, to stay full longer and support digestion.

Ingredients:

Red lentils, carrots, onion, celery, garlic, cumin, olive oil

Health Benefits:

• Light on the stomach after fasting

• Rich in fiber and plant-based protein

• Helps maintain stable blood sugar levels

⸻

🥗 2) Fresh Green Salad

Ingredients:

Lettuce, cucumber, cherry tomatoes, arugula, olive oil, lemon

Health Benefits:

• Hydrates the body

• Rich in vitamins

• Improves digestion

⸻

🍗 3) Grilled Chicken with Herbs

Ingredients:

Chicken breast, olive oil, garlic, thyme, black pepper

Health Benefits:

• High-quality protein

• Free from harmful fats

• Provides long-lasting satiety

⸻

🌾 4) Bulgur or Quinoa with Vegetables

Ingredients:

Bulgur or quinoa, bell pepper, carrots, onion, olive oil

Health Benefits:

• Complex carbohydrates

• Helps balance energy levels

• Lower glycemic index than white rice

⸻

🥙 5) Hummus with Tahini

Ingredients:

Boiled chickpeas, tahini, lemon, garlic, olive oil

Health Benefits:

• Plant-based protein

• Healthy fats

• Suitable for blood sugar control

⸻

🫓 6) Brown Bread or Whole Grain Bread

Ingredients:

Whole wheat

Health Benefits:

• Higher fiber content

• Longer-lasting fullness

• Better than white bread

⸻

🍇 7) Dates and Fresh Fruits

Ingredients:

Dates, berries, strawberries

Health Benefits:

• Natural source of energy

• Rich in antioxidants

• Better than processed sweets

⸻

🥤 8) Water with Mint and Lemon

Ingredients:

Water, fresh mint, lemon slices

Health Benefits:

• Replenishes body fluids

• Aids digestion

• No added sugar

⸻

Student: Mohammed Nour Al-Din Abdu

Class: Fifth Grade – Section 2

Supervised by: Mr. Muath Ihab

It gives my body energy after fasting.

The food is healthy and helps me stay strong.

Eating healthy food during Ramadan is very important because it helps the body stay strong and energetic while fasting. Dates are one of the best foods to eat at iftar because they give the body natural sugar and quick energy. Soup, such as lentil or vegetable soup, is healthy because it keeps the body hydrated and is easy to digest. Grilled chicken or fish is also a good choice because it is rich in protein and helps build muscles without too much fat. Vegetables and salads provide vitamins and fiber, which improve digestion and prevent constipation. Whole grains like brown rice or whole wheat bread give long-lasting energy and help keep blood sugar levels stable. Eating healthy foods in Ramadan helps people feel active and maintain good health.

^{Teacher's Name : Shaimaa Saad Gomaa}

^{School : sumaya primary girls School}

Dishes :

1- Dates

2- Laban

3- Lentil Soup

4- Salad

5- Meat Saloona with Vegetables

6- Water melon

7- bread

Why they are Healthy ?

1- Dates: give energy after fasting.

2- Laban: Help digestionand is good for the stomach.

3- Lentil Soup: is warm, halthy and easy digest.

4- Salad has vitamins and Keeps the body healthy.

5- Meet Salona: gives Protein and important nutrients.

6- watermelon: Keeps the body hydrated.

7- bread gives energy.

​Grilled Fish: A great source of lean protein and Omega-3.

​Brown Rice: Contains healthy fibers that provide long-lasting energy.

​Harees: A traditional Bahraini dish made of nutritious whole wheat.

​Vegetable Saloona: A rich stew packed with essential vitamins and minerals.

​Arugula & Pomegranate Salad: Fresh greens for antioxidants and iron.

​Dates & Laban: The sunnah way to break the fast and hydrate the body.

​Why is this Iftar healthy?

​This meal is healthy because it is balanced. Instead of frying, the fish is grilled to reduce unhealthy fats. Using brown rice and whole wheat (Harees) provides fiber which is good for digestion. It also includes fresh vegetables and natural sugars from dates to keep me active and strong.

Student Information:

​Student Name: [Ali Rashed Ali Alamri]

​Teacher's Name: [T.Mohamed Ezzat]

School: Al Hidd Primary Preparatory Boys’ School

(مدرسة الحد الابتدائية الإعدادية للبنين)

Dishes and Why They Are Healthy

1. Lentil Soup (Shorbat Adas)
   Lentils are full of protein and fiber. They help you feel full and give you energy after fasting.

2. Grilled Chicken Skewers
   Grilled chicken is a good source of protein. It helps build muscles and is healthier than fried food.

3. Quinoa Tabbouleh
   Quinoa has fiber and vitamins. The vegetables like parsley and tomatoes give the body important nutrients.

4. Dates and Almonds
   Dates give quick natural energy. Almonds have healthy fats that are good for the heart.

5. Hummus
   Hummus is made from chickpeas. It has protein and fiber and is better than heavy creamy dips.

6. Stuffed Grape Leaves (Waraq Enab)
   They contain rice and herbs, which give energy and vitamins when eaten in small amounts.

7. Laban (Yogurt Drink)
   Laban helps with digestion and keeps the body hydrated.

This iftar is healthy because it includes protein, fiber, healthy fats, and fresh vegetables, and it avoids too much fried food and sugar.

Name: Roaya Mohammed

Teacher’s name: T. Fatima Khalifa

School: AlQadesiya Primary Girls School

This iftar table includes grilled chicken, lentil soup, fresh salad, dates, and different vegetable dishes.

• Grilled chicken is a healthy source of protein. It helps repair the body after fasting.

• Lentil soup is warm and filling. It gives fiber and keeps the stomach comfortable.

• Fresh salad adds vitamins and keeps the body hydrated.

• Dates give quick energy in a natural way.

• Vegetable and bean dishes provide fiber and important nutrients.

This meal is healthy because it has a good balance of protein, vegetables, and natural energy, which helps the body recover after a long day of fasting.

Name: Zainab Hasan

Teacher’s name: T. Fatima Khalifa

School: AlQadesiya Primary Girls School

Honestly, I wish I could break my fast in my school uniform before I even get home 😭😂

We can all google the health benefits of every dish in two seconds

but I’m here to give you the practical benefits 🤣👇🏻

🥟 Sambosa

Immediate emotional support.

One crunchy bite = instant happiness and zero regrets (for at least 3 minutes).

🍲 Thareed

The official “Ramadan has started” dish.

Warm, comforting, and powerful enough to fix your whole mood.

🥣 Soup

Prepares your stomach like: “Brace yourself reinforcements are coming.”

Light, cozy, and strategically important.

🥗 Sour Salad

I love it extra tangy the kind that makes me close my eyes from the sourness 😭😂

Balances the guilt. Makes me feel healthy after the sambosa

And don’t think this is Vimto noooo 😏

This is cranberry juice!

Very good, especially for inflammation

go read about it 😉✨

And yes

I definitely got my taste in food from my mum 🤍

Good taste runs in the family!

​1. To Start: 🥄

​3 Dates & Water: 🌴💧 For quick energy to wake up your body!

​Oat Soup: 🥣 Yummy soup with chicken and black lemon (Loomi).

​2. Main Dish: 🍽️

​Grilled Fish (Safi): 🐟✨ Very tasty and keeps your heart super strong!

​Yellow Rice: 🍚💛 Rice with saffron, cooked with healthy olive oil.

​Veggie Stew: 🥕🎃 A mix of pumpkin and carrots for a powerful body.

​3. Sides & Drinks: 🥗

​Green Salad: 🥗💎 Fresh leaves with sparkly pomegranate seeds.

​Mint Laban: 🥛🌿 A cool yogurt drink to keep you hydrated and fresh.

​🌟 Why is it good for me?

​1. Strong Muscles: 🦾 The fish gives you protein to grow big and tall!

​2. Happy Tummy: 😊 The oats and veggies help your digestion stay easy.

​3. Super Energy: ⚡ Dates and rice give you the power to play and study.

​4. No Thirst: 💧 The Laban and water help you stay hydrated after a long day.

School Name: Al-Mustaqbal Primary School for Girls

((Healthy Bahraini Iftar in Ramadan

Rich in essential nutrients for the fasting person's health))

1. Dates: Rich in fiber and vitamins.

2. Brown rice with fish: Provides protein and fiber.

3. Salad: Full of vitamins and antioxidants.

4. Soup and lentils: Increase fullness and support heart health.

5. ⁠Water: Useful for hydrating the body and aiding digestion.

6. ⁠Milk is rich in calcium, and it

is an important element for the health of bones and tee.

This meal is balanced, nutritious, and helps keep the body strong and healthy during Ramadan. 🌙✨

Grilled Fish
Benefits: An excellent source of protein, contains Omega-3 which strengthens the brain and heart.

Lentil Soup
Benefits: Rich in iron and plant-based protein, gives a feeling of fullness and strengthens the body.

Fresh Vegetable Salad (Cucumber, Tomato, Arugula)
Benefits: Full of vitamins, boosts immunity, and helps hydrate the body.

Harees (Traditionally Cooked Wheat Dish)
Benefits: Provides long-lasting energy and contains fiber that supports digestion.

Plain White Rice
Benefits: A source of carbohydrates that provides moderate energy and is easy to digest after fasting.

Nuts and Almonds
Benefits: Rich in healthy fats that support heart health and provide beneficial energy.

Harees: Rich in fiber, protein, and nutrients.

Grilled Chicken:High in protein, provides energy,help build muscles.

Vegetables & Hummus:Offers vitamins, fiber, and healthy fats which helps in proper digestion and absorption.

Dates & Nuts:Provides natural sugars and fiber and a complete source of food (Dates)proven from sunnah.

Tabbouleh:Packed with vitamins, minerals, and fiber.

Samboosa:Nutrient-rich fillings for energy.

Bahraini Soup:Full of vegetables and spices.

Fresh Juice:Contains vitamins and hydration and source of instant energy and enriched in vitamins like vit c.

Why its healthy:

Because this kind of iftar provides me with all the necessary vitamins good fats,fiber,protein,carbohydrates and hydration a balanced and complete diet.

Grade: 4/1..🎒

Supervised by teacher: Fadheela A.Alameer..👩🏻‍🏫

Class:6/5

Teacher: Mr. Hisham Ismail

School: Abu-Saiba Primary Boys School

Ebrahim majed 5/2

Teacher samaa

Oqaba bin naffey

1. Traditional Bahraini Threed: A hearty stew rich in protein and Fiber, providing a sense of fullness and strength.

2. Dates: A quick energy source to replenish blood sugar after fasting, rich in Fiber and essential minerals.

3. Luqaimat & Samboosa: Classic sweet and Savory staples that provide a traditional flavour and a boost of energy.

4. Tahini: Contains healthy fats, plant-based protein, and essential minerals like calcium.

5. Whole Wheat Khubz: Provides sustained energy through complex carbohydrates and is excellent for digestion due to high Fiber.

6. Bahraini Safi Fish & Rice: A high-quality protein source rich in Omega-3 fatty acids, paired with rice for essential carbohydrates.

7. Eggs: A high-quality protein source that helps in muscle repair and provides vital nutrients.

8. Tea: Offers antioxidants and a sense of comfort and hydration after the meal.

School oqabaa bin naafey Riffa