Tips, Tricks and, Recipes to Enjoy a Healthy Ramadan! – Hatta Honey

Every year, 1.7 billion Muslims around the globe celebrate Ramadan, the holiest month in the Islamic calendar.

Ramadan, or the holy month of fasting, is a time of spiritual reflection, self-taming, and strengthening the bond between us (servants) and Allah (creator). It is also when people engage in various religious practices, both physical and spiritual, and refrain from eating and drinking during daylight hours (an average of 14–15 hours).

During Ramadan, the body depends on its stored carbohydrates and fat to provide energy. That is why people tend to look for ways to prevent hunger, thirst, and exhaustion. They also tend to become more conscious about the type of food they should consume or avoid.

In order to meet the amount of energy and nutrients that the body needs, one should consume 1.5 to 2 liters of water daily, as well as follow a diet that is based on low glycemic index (GI) foods, among which is honey.

How can honey benefit you during Ramadan?

Honey is categorized among foods with a low GI value. It is slowly digested and highly absorbed, which causes a slower yet steady rise in blood sugar levels, giving greater feelings of fullness and making the journey of fasting healthier and less tiresome.

Unfortunately, food consumption during Ramadan is characterized by excessiveness in sweet dishes. From jalebi to luqaimat, many people take this occasion to indulge in unhealthy sweets dipped in sugar syrup. However, sugar can always be replaced with pure, organic honey.

Honey is composed of glucose and fructose (60– 85%), water (14–22%), minerals, proteins, enzymes, free amino acids, organic acids, and vitamins [1]. In fact, the glucose in honey is absorbed faster than sugar, elevating energy.

As a matter of fact, Islam, 1400 years ago, has dedicated a whole surah (or chapter) to highlight the role of bees and the value of their produce. In verse 69 of Surat Al-Nahl (Bee Chapter), Allah SWT says:

And thy Lord has inspired the bee, saying, ‘Make thou houses in the hills and in the trees and in the trellises which they build. Then eat of every kind of fruit, and follow the ways of thy Lord that have been made easy for thee.’ There comes forth from their bellies a drink of varying hues. Therein is a cure for men. Surely, that is a sign for a people who reflect.

It is also considered one of the many foods served in Jannah (Paradise). In Surat Muhammad, verse 15, Allah SWT says:

The description of Paradise which the pious have been promised is that in it are rivers of water the taste and smell of which are not changed; rivers of milk of which the taste never changes; rivers of wine delicious to those who drink; and rivers of clarified honey, clear and pure.

Healthy and filling Ramadan recipes

Mango-Honey smoothie


  • 1 cup of chopped ripe mango
  • ½ cup milk of choice (cow, soy, almond, etc.)
  • ½ cup of ice
  • ¼ cup of plain yogurt
  • 1 table spoon of Hatta Honey


  • Put the mango, milk, ice, yogurt, and honey in a blender
  • Blend until smooth
  • Decorate with a mint leaf
  • Enjoy
Fresh fruit salad with honey and chia seeds


  • Fruits of choice (banana, strawberries, apple, kiwi, mango, etc.) Table spoon of Hatta Honey
  • Table spoon of lime juice
  • 2 tablespoons of plain yogurt
  • Chia seeds


  • Peel and slice all fruits
  • Bring a serving bowl and add yogurt
  • Add the sliced fruits to the serving bowl
  • In a separate bowl whisk honey and lime juice
  • When ready to serve, pour the mixture over the fruits and mix well.
  • Sprinkle chia seeds on top
  • Bonne Appetit
Honey Roasted Chicken


  • 2 large onions
  • 1 large whole chicken
  • 60g unsalted butter
  • 2 lemons
  • 4 dried bay leaves (can be replaced by fresh rosemary)
  • 2 ½ tablespoons of Hatta Honey
  • For seasoning: salt, pepper, chicken seasoning (op)


  • Preheat the oven ( 200°C, fan 180°C.)
  • Chop the onions and place in a roasting tray.
  • With kitchen paper, pat the chicken dry
  • Rub it with the butter
  • Season it with salt, pepper, and chicken seasoning (inside and out)
  • Place the onions and squeeze over the juice from the lemons
  • Put the lemon halves in the cavity of the chicken, along with the bay leaves.
  • Drizzle the chicken with the Hatta Honey and roast for one hour, or until cooked

A whole month of fasting and performing different religious activities might be challenging. However, Ramadan is an excellent opportunity for many people to change their lifestyles and orient themselves toward healthier diets, such as replacing refined sugar with pure honey. It is also a chance to follow the prophet (S.A.W) sunnah of eating, leaving “one-third for food, one-third for liquids, and one-third for breath.”

  • The holy Quran
  • [1] Bogdanov, S. Honey composition. In the Honey Book; Science and Education: Kokand, Uzbekistan, 2011; Chapter 5, pp. 1–10

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