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spiritual guide
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Contents
Wa alaiykum us salaam wa rahmatullahi wa barakatuh Ramadan Kareem.
Welcome to our rst Ramadan publication, we hope you will enjoy reading it and forgive any mistakes we may have made. The information in this publication has been put together by a team of individuals who want to help others in their service to God, which forms the basis for behalal.org. Behalal is an online Halal focused consumer and industry site to provide information, advice and up to date news on all things eaten, used and the impact i.e. diet and health. Behalal has been set up as a platform to allow all to come together to benet those wishing to use and eat Halal products, which are good for all and not just for Muslims. We are passionate about Halal products and we believe that Islam is the basis for sound advice to help all mankind. Today we have proof from scientists who are still discovering advice delivered over 1,400 years ago as revealed in the noble Quran and cited in the Hadith. The humble date, sunnah of the Prophet (S) to eat at the time of breaking fast. Clinical research published in the International Journal of Food Science and Nutrition entitled The fruit of the date palm: its possible use as the best food for the future? concluded that dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benets. The term healthy eating forms the foundation of the message given to followers in Islam. To eat for health (good and sound food) and not for the sake of eating (over eating). We have a global diabetes epidemic that scientists say is created by western foods that has led to an increase in obesity and diabetes. A new study funded by Diabetes UK conrmed that diabetes type 2 can be reversed by reducing calories. Islam laid the intellectual foundations for large portions of Western civilization. Muslims should be the beacons for these teaching however; some of us could be in better spiritual, mental and physical shape. And Alhamdulillah Ramadan is the perfect time for this reection and change to get us all back on track. By no means last we would like to thank all the contributors by Helping us, joining us to support behalal.orgs work, by the grace of Allah. We look forward to hearing from you.
Ramadan. The journey is the destination Charity in Ramadan Food for thought Behalal health focus diabetes Behalal & the UK Halal market Behalal putting your food where our mouth is Help us
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And many thanks to Georgia Kershaw of GK designs who put this whole guide together in between looking after two children.
georgiakershaw@hotmail.co.uk
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Now list at least 3 things which you would like to achieve during this month. Remember to be realistic with what you would like to achieve and not IDEALISTIC!
*BRAINSTORM*
For Example, I would like to achieve:
A relationship with my lord a better relationship with my parents To ensure I adhere to my daily prayers
.. Now, its YOUR turn
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...leads to Jannah
...With sincerity
FASTING
EXERCISE
...for those extra pounds
GO AL S
PL
AN
INSTRUCTIONS:
The Quran guides us to the specic ingredients of a pure heart. The above eight pieces of the workout have been extrated from the Quraan and the Prophetic teachings. So do how use it? Simple. On a scale of 1-10 mark yourself where you would consider your at on either on a daily basis or before and after Ramadan. 1 being the need of lots of improvement and 10 being absolutely perfect! Then number yourself in the circle and if you complete it correctly youll see a representation of how good your workout is going. This measurement is a gift of self reection & consciousness. Youll get to see where your at now and how you need to grow yourself to the closer leves of righteousness to Allah. Dont worry if the numbers come out to low the main thing is for you to see what needs to be worked on and cultivated.
The main essentials of Time Management: Beating procrastination Activity log Action plan Priortized to do list Scheduling skills Personal goal eating
Ibn Abbas narrates that the Prophet (peace be upon him said):
There are two blessings which many people do not make the most of: Good health and free time {al- Bukahri}
EE KL Y
DAILY DHIKRS
I DE
NT I FY
GOOD CHARACTER
SALAH
U YO
LS GOA R
AC T
ILY DA
SET
UR YO
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On reection.
A reminder nourishes the believers heart and soul
Allahs Apostle (saw) said, Whoever says, Subhan Allah wa bihamdihi, one hundred times a day, will be forgiven all his sins even if they were as much as the foam of the sea [Bukhari] Feeling Euphoric
Just mention the word Ramadan and Muslims around the world light up. Theres a feeling of excitement and anticipation. People just cant wait until it arrives. For some, theres actually a countdown to the rst day. Try explaining this eagerness to an average non-Muslim and they feel totally bewildered. They stare in disbelief when a Muslim describes the incredible peace and strength they derive from not eating or drinking for an entire day. They cringe at the thought of waking up before the crack of dawn to eat a meal and standing in prayer for an hour every night for a month. Its just beyond their comprehension. The euphoria of Ramadan can only be understood or appreciated by those who have lived and experienced it rsthand. Regardless of how eloquently the wonders and wisdom of Ramadan are explained, enough can never be said to truly capture the phenomenal experience. What exactly is it about this month of Ramadan that provokes such genuine enthusiasm and eagerness in Muslims around the world? Primarily, it is the obedience to Allahs commandment to fast. Adhering to Allahs commands gives an individual a strong sense of unity with the rest of the universe. Every creature, every living thing, every planet and galaxy is in complete submission to Allah except for human beings and jinn which have been given free will. The seven heavens and the earth, and all beings therein, declare His glory: there is not a thing but celebrates His praise; and yet you do not understand how they declare His glory! (17:44) Therefore, when we submit to the Will of Allah and are obedient, we become in sync with everything that exists. This synchronism is the peak of harmony and peace which envelops our hearts and creates a sublime tranquility that is unparalleled with anything else. In addition to the satisfaction we receive from obeying Allah, there is a real urge to redeem ourselves. To correct the past, to make amends and to purify ourselves from any sins we have committed either knowingly or unknowingly. The ardent devotedness to repent from all of our shortcomings and to embrace all the acts of worship which will cleanse our hearts is truly awe-inspiring.
When we critically reect on the past year without the usual justications and excuses about our laziness in worship, the injustices we have committed to our loved ones, the ungratefulness of all our extraordinary blessings and the careless ways we have spent our time, money and effort, then and only then can we wash away the sins with the tears of regret begging Allah for His Mercy and His Forgiveness with fervent supplication.
Say: O My slaves who have transgressed against themselves (by committing evil deeds and sins), Despair not of the Mercy of Allah: verily, Allah forgives all sins. Truly He is Oft-Forgiving, Most Merciful. (39:53)
As we attempt to mend the mistakes of the past, we gain new insight and motivation to improve ourselves and to strive to earn as many good deeds as possible with the remainder of our lives. We earnestly pray with more concentration, read pages and pages of the Quran effortlessly and we mindfully avoid even the smallest sins in fear of invalidating our fast. This revived zeal is fueled by the knowledge that Allah Most Merciful multiplies our good deeds exponentially during the blessed month of Ramadan. The night of Al-Qadr (Decree) is better than a thousand months. (98:3) It is in similitude to having our wages increased signicantly for a period of time. With an increase in wages we would work long hours yearning to work overtime in order to reap the nancial rewards. The marathon of earning the most spiritual rewards becomes an unstoppable passion which begins to fortify our personal growth. Compete in good deeds (5:48) But as for him who feared standing before his Lord, and restrained himself from impure evil desires and lusts. Verily, Paradise will be his abode. (79:40,41) Respect is a result of congruency between our knowledge of the truth and our actions. When we act in accordance to our beliefs, we gain psychological, emotional and spiritual harmony. With an improved relationship with Allah through worship and a new awareness of our inner strength, we are naturally drawn to our family and friends to share the joy and enlightenment we have experienced. The frequent dinner invitations help nurture the love and benevolence amongst us. This pure, unadulterated love for the sake of Allah will help us attain a higher status on the Day of Judgment.
Allah the Exalted will declare on the Day of Resurrection: Where are those who loved each other for the sake of My Grace? This Day, I shall shade them under My Shade, when there is only My Shade. (Muslim)
Attending the congregational prayers at the mosque regularly increases the sense of unity and Muslim pride. As we see our friends and acquaintances ll every inch of the mosque, shedding tears of remorse and hope, our iman (faith) gets recharged and we view our life in a whole new paradigm. We celebrate this new perspective and our successful journey in self-purication and introspection by gathering for the Eid prayer, which is the culmination of the rituals of Ramadan. It is the synergy of worship, commitment, improvement and unity that leads to such a phenomenal experience during Ramadan. It is no wonder why so many Muslims around the world beam with excitement when approaching this blessed month. If up until now the only focus has been to refrain from eating and drinking, let us embrace it this year wholeheartedly to acquire its riches, for this may be our very last Ramadan. O Allah, on this day, let me have mercy on the orphans, and feed [the hungry], and spread peace, and keep company with the noble minded, O the shelter of the hopeful.
Detox:
Ramadan the greatest way to detox from so many toxins that we accumulate throughout the year. Toxins of the body (remedied with fasting). Toxins of the mind (remedied with Quran recitation). Toxins of the soul (remedied with Tawbah) Muhammed Al Shareef
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1. Ikhlas (Sincerity)
Allahs Help is required not only for worldly affairs but also for our worship. And Allah helps those who are sincere in their hearts. The Messenger of Allah (peace be upon him) said: If you are truthful with Allah, then Allah will deliver to you what you wish for. (An-Nasai, Al-Hakim and Sahih Al-Jami) Therefore, one should have a sincere intention to pray Qiyam Al-Layl. One should seek the pleasure of Allah alone and avoid any desire of praise or fame. Allah says: And they were commanded not, but that they should worship Allah, and worship none but Him Alone (Quran, 98:5) Imam Ibn Al-Qayyim said: The degree to which a person is helped and aided by Allah depends on the degree of his intention, drive, aim and hopes. Help from Allah comes to people in proportion to their drive, intention, hopes and fears. Failure comes to them in a similar manner.
6. Exert yourself
And as for those who strive hard in Our Cause, We will surely guide them to Our Paths. And verily, Allah is with the Muhsinoon (good-doers). (Quran, 29:69) The Prophet (peace be upon him) said: The Mujahid (one who strives in the Cuase of Allah) is the one who strives against his own self for the sake of Allah. (AlTirmidhi, Al-Sahihah, no. 549)
3. Take a nap
Taking a nap before or after Zuhr Salah will reduce stress and give you sufcient energy to wake up late at night to stand in front of your Lord. The Messenger of Allah (peace be upon him) said: Take a nap, for the Shayateen (pl. of Shaytan) do not take naps. (AtTabarani, Al-Sahihah, no. 2647)
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Praying Qiyaam
It is recommended to make a long Qiyaam prayer during the nights on which Laylat ul-Qadr could fall. This is indicated in many hadeeths, such as the following: Abu Tharr (radhiallahu `anhu) relates: We fasted with Allahs Messenger (sallallahu `alayhi wa sallam) in Ramadaan. He did not lead us (in qiyaam) at all until there were seven (nights of Ramadaan) left. Then he stood with us (that night in prayer) until one third of the night had passed. He did not pray with us on the sixth. On the fth night, he prayed with us until half of the night had passed. So we said, Allahs Messenger! Wouldnt you pray with us the whole night? He replied: Whoever stands in prayer with the imaam until he (the imaam) concludes the prayer, it is recorded for him that he prayed the whole night. [Recorded by Ibn Abi Shaybah, Abu Dawud, at-Tirmithi (who authenticated it), an-Nasai, Ibn Majah, at-Tahawi (in Sharhu Ma`an il-Athar, Ibn Nasr, al-Faryabi, and al-Bayhaqi. Their isnad is authentic.] [Point of benet: Abu Dawud mentioned: I heard Ahmad being asked, Do you like for a man to pray with the people or by himself during Ramadan?
He replied, Pray with the people I also heard him say, I would prefer for one to pray (qiyaam) with the imaam and to pray witr with him as well, for the Prophet (sallallahu `alayhi wa sallam) said: When a man prays with the imaam until he concludes, it is recorded that he prayed the rest of that night. [Masaail]] Abu Hurayrah (radhiallahu `anhu) narrated that the Messenger (sallallahu `alayhi wa sallam) said: Whoever stands (in qiyaam) in Laylat ul-Qadr [and it is facilitated for him] out of faith and expectation (of Allahs reward), will have all of his previous sins forgiven. [Al-Bukhari and Muslim; the addition and it is facilitated for him is recorded by Ahmad from the report of `Ubaadah Bin as-Samit; it means that he is permitted to be among the sincere worshippers during that blessed night.]
Making Supplications
It is also recommended to make extensive supplication on this night. `Aishah (radhiallahu `anha) reported that she asked Allahs Messenger (sallallahu `alayhi wa sallam), O Messenger of Allah! If I knew which night is Laylat ul-Qadr, what should I say during it? And he instructed her to say: Allahumma innaka `afuwwun tuh.ibbul `afwa fa `fu `annee - O Allah! You are forgiving, and you love forgiveness. So forgive me. [Recorded by Ahmad, Ibn Majah, and at-Tirmithi. Veried to be authentic by Al-Albani]
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Charity in Ramadan.
Work out your Zakat:
www.letusbelieve.com/zakat-calculator/
2. This is a source of help and support, especially the ones fasting. To encourage this, the Prophet said, He who feeds a fasting person will gain the same reward as he will, without decreasing from the fasting persons rewards. [Ahmad]. The fasting person abandons food and drink in Ramadhan. Thus, when he gives others what he is craving for, this sacrice would generate greater rewards, Allah willing. 3. Ramadhan is the month of giving and mercy, and in it Allah blesses the believers with forgiveness and being saved from Hellre. Therefore, whoever is merciful and giving in Ramadhan, Allah will be even more Merciful and Giving, and will bestow upon him countless bounties and blessings. 4. Joining between fasting and giving charity leads to entering Paradise, by Allahs Leave and Blessings. The Prophet said, In Paradise there are rooms that their inside can be seen from outside and outside can be seen from inside. He was asked, For whom are these rooms, O Messenger of Allah? He said, They are for he who soften his speech, feeds the people, continues to fast, and prays at night while the people are asleep. [Ahmad]. All these acts take place in Ramadhan, for in it there are fasting, prayer at night, and charity. Also, the fasting person is sternly prohibited from evil and useless speech. Thus, performing all these deeds and attaining such unique bounties can be easily attained during Ramadhan by the fasting person. 5. Charity and fasting are a stronger and more effective barrier that will keep the person away from the Fire. As for fasting, the Prophet had said, Fasting is a shield and protection from Hellre [Ahmad]. He also said regarding charity, Charity extinguishes the sin just as water extinguishes the re. The mans prayer late at night has the same effect.
This increased generosity of the Prophet in Ramadhan has several reasons and indications that we have to pay attention to, among them are: 1. Ramadhan is an honorable and blessed month, and the rewards for generosity are multiplied in it. The Prophet (saws) said, The best charity is that given in Ramadhan. [At-Tirmithi].
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Tips
Dont add salt at the table to any of your food Avoid using salt when cooking rice, potatoes or vegetables Use other avours such as herbs, spices, chilli, lemon instead of salt if you think your food tastes bland A lot of salt is hidden in processed foods such as bread, breakfast cereal and fast food so be careful when choosing these Pickles and other condiments can also be surprisingly salt so only use a small amount
The maximum recommendation for salt is just 6g/day - just one teaspoon! It is easy to see how it can add up over a day. Getting used to eating less salt only takes a few weeks, so use Ramadan 2011 to try and cut back on how much salt you use in cooking and at the table. Try taking a salt challenge and focus on a different tip or reducing salt in a different meal each week throughout Ramadan. visit www.actiononsalt.org.uk for more information about reducing salt. behalal.org is a partner with Consensus Action on Salt and Health, which is a group concerned with salt and its effects on health.
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Diabetes is one of the biggest causes of mortality worldwide, and our study has shown that it is becoming more common almost everywhere. It is set to become the single largest burden on world health care systems, explains one of the studys main authors, Professor Majid Ezzati, of Imperial College London. Blood from 2.7 million participants aged 25 and over from across the world over a three-year period was analysed. Glucose levels were measured in blood after participants had fasted for 12 to 14 hours.
Glucose levels were also particularly high in south Asia, Latin America, the Caribbean, central Asia, north Africa and the Middle East. The region with the lowest glucose levels was sub-Saharan Africa, followed by east and south-east Asia. Eastern Europes diabetes prevalence, while not low, also changed little over the three-decade period. The dramatic and disturbing increase is blamed by scientists on the spread of a western-style diet to developing nations, which is causing rising levels of obesity. Researchers also say that increased life expectancy is playing a major role.
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It is He who sends down rain from the sky, and with it We bring forth vegetation of all kinds, and out of it We bring forth thick clustered grain. And out of the date palm and its spate come clusters of dates hanging low and near, and gardens of grapes, olives and pomegranates each similar (in kind) yet different (in variety and taste). Look at their fruits when then begin to bear, and the ripeness thereof. (6:99) Islam, being a complete religion, also teaches and advises the believer as to what the best method of eating is. The believers are advised to be moderate in every aspect of life. Direct reference has been made in the Noble Qurn regarding moderation in eating and drinking. And eat and drink, but waste not in extravagance, certainly He (Allah) likes not those who waste in extravagance. (7:31)
Moderation and warning against over eating - The Teachings of the Prophet(s)
The Best of Teachers and the Mercy of the Worlds is reported to have claried the meaning and limit of moderation in a tradition in which he is reported to have said that ones worst weakness is ones belly. If you must eat make sure you ll one third of your stomach with food, one third with water and leave one third for air i.e. leave it empty. In another narration, the reason for moderation has been clearly stated. The Prophet(s) is reported to have said: The stomach is the tank of the body and the veins go down to it. When the stomach is healthy the veins come back in a healthy condition, but when it is in a bad condition, they return diseased. In short, believers are advised to always take care of their stomachs and refrain from foods and practices that might pollute the stomach with various diseases. In order to do so the Prophet(s) is reported to have advised believers to always stop eating before their stomachs are completely full i.e. stop eating when the urge to eat more is still present. Again this advice was followed it wouldnt allow us to become obese and at risk of illnesses like diabetes.
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Check in to fasting
In the United States there is a centre specically established to allow people to reside and fast for up to 40 days! So we got in contact with the man behind the centre to nd out more. Dr Alan Goldhamer is a world leading expert on fasting for aid in diabetes therapy. We advocate a plant based SOS-free (sugar, oil, salt) diet in the treatment of a variety of chronic diseases including high blood pressure, diabetes and autoimmune disorders and the obesity the contributes to all of these conditions. I believe that the articial stimulation of the dopamine cascade in the brain by the chemicals we add to our food (sugar, oil and salt) is responsible for a dietary pleasure trap that results in obesity and the disease of dietary excess. I do not believe that token changes in diet will result in substantive changes in the health of indiviudals. See the website for more information: www.TrueNorthHealth.com Allah swt has in his innite mercy as decreed fasting for the believer and its only recent research which conrms the benets of advice given to those following Islam 14,00 years ago. SubhanAllah! We hope this article as inspired you to start making positive changes as advised in Islam and science today. Please always seek the advice of our medical provider if you are receiving medical treatment.
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1. Break the fast with a BIG glass of water preferably warm. (take three dates before or afterwards, if you want) Aim: to prepare the gut for the unfortunately hefty meal to come next; 2. Start iftar with a very healthy vegetable soup which I often prescribe (with variations according to the case history of the patient) to my patients as a detox especially in chronic, degenerative diseases. Such soup will include: fundamentally, ONIONS, celery, leek, turnips (mooli) and carrots (but one can add parsnips, Swedes). Some 5mn before the end of cooking, you must add A LOT of PARSLEY as well as GARLIC to personal tolerance (the more the better, and to conceal the possible garlic smell in the congregational prayer, take mint sweets, chew peppermint, etc.). Each adult should squeeze one FRESH half a lemon in his own serving. LEMON IS ACID ONLY OUTSIDE THE BODY IT BECOMES ALKALINE AS SOON AS IT ENTERS THE BODY. In North Africa, traditional midwives squeeze drops of lemon in the eyes of the newly born to clarify the eyes. Lemon is an extremely useful health ingredient with important medicinal properties. 3. Then only is it advisable to go for the heavier meals, preferring veal to red meat, chicken to veal and oily shes to any meat of course, whenever possible. 4. Add two teaspoonfuls of extra virgin, cold-pressed olive oil to ones own serving. 5. Take a varied salad preferably just after the soup (after the main meal, if you prefer): lettuce, celery, grated carrots, tomatoes sliced JUST prior to serving the salad, and good quality olives. For this prepare a dressing with lemon/apple cider vinegar (extremely health), olive oil, black pepper and some nely cut parsley. 6. Take as much fruit of the season as possible, preferably away from iftar. 7. Banish coke and pepsi. Prefer home-made lemon drinks. Two lemons squeezed in a litre of spring water to be sweetened with a bit of honey, failing which whole, pure, unrened sugar would do. Healthy drink for all the family and very refreshing, too.
We are a people who do not eat until hungry, and who do not eat to full satisfaction. Fast, you will become healthy. The Prophet Muhammad (S)
8. To end the food and stimulate digestion, it is adviseable to prepare green tea with mint/peppermint the North African way (Algeria, Morocco, Tunisia, Libya...). Mint is an excellent stomach remedy and research has found that, apart from helping with weight loss (long term!), it has preventive activity against prostate cancer and breast cancer. 9. Last, but not least, a. Do cut down on fried food. Prefer baking/grilling; b. Do not cook with ghee (although a new trend is trying to prove ghee is, after all, good for you); c. Banish commercial juices labelled JUICE DRINKS as they hardly contain any really fruit juice with on the contrary a lot of sugar and water; d. Keep away from the three whites: white sugar, white our, white salt. Replace them with honey/100% pure organic, unrened sugar; whole weat our and unrened sea salt (looks greyish and wet); e. Tinned food and ready-made salads are unhealthy and should be avoided whenever possible. f. Be moderate with the sweets. All these tips imply the will to change deeplyrooted habits, but also a nancial effort. But if only we become aware of the devastating health implications of modern, westernised food, we will not hesitate to make the jump for the sake of our childrens health and their own offsprings. So, how about coming out of Ramadan refreshed spiritually and physically, with that nice feeling of having strengthened ones bond with the Creator and strengthened ones body too? It is up to us! It is a truism that bad habits die hard, but we also all know that when there is a will, there is a way. Allah describes the food we should eat as halalan tayyiban. Admittedly, we do strive to have halal meat. But is our food tayyiban, that is to say wholesome? Well, that aspect of our modern eating habits is really frightening and will be dealt with another time. Br Rashid Messoudi is a contributory member from the Ummah to the behalal cause. To contact br Rashid Email: phyto.clinic@gmail.com Website: www.alternatives-in-healthcare.co.uk
Ramadan is a moment of spiritual cleansing. It should also, normally, be a time for a physical detoxication. Observing a few culinary tips and improving eating habits will be very benecial
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During Ramadan, depending on your goals, I really recommend that you limit cardio to 2 days a week at the most. This is again to preserve as much lean muscle tissue as possible. There is actually research showing the health benets of fasting. It is truly a physical purication. According to a study published in the reputable European Journal of Clinical Nutrition, the researchers concluded that no detrimental effects on health have as yet been directly attributed to negative water balance at the levels that may be produced in Ramadan. Other research has actually shown cardiovascular benets of fasting during Ramadan that is if you can avoid the IBS (no, not irritable bowel syndrome) but the dreaded Iftar Binging Syndrome! It is vital to eat moderate to small meals even after iftar.
This will also allow you to consume your all-important post workout meal or shake which is essential to fat loss. If this is too late then the next best time to weight train is about 1 hour after Iftar before taraweh prayer. You could do a short but intense 20-30 minute workout. The best time to do cardio work for maximum fat loss is before suhuryep thats the truth. Of course, most people I know will not want to get up at around 3: 30 AM and do cardio! If you CAN pull this off then the best thing to do is get up and drink plenty of water with a cup of coffee, green tea, or oolong tea, wait 30 minutes and perform 30-45 minutes of moderate intensity cardio work like a brisk walk on a treadmill. If this is out of the question for you, then the next best time to do cardio is approximately 30-45 minutes after a light iftar (I will dene this shortly). Short, high intensity cardio like sprinting is actually great to do during Ramadan. It takes less than 10 minutes and provides maximum benet in terms of fat burning and lean muscle preservation! This isnt driving miss Daisy cardioits very intensive-Ex. Sprint for 20-30 sec at full speed (like a dog is chasing you!) and walk for 1 min. Do 3-5 cycles like that and youre good! Start slow of course and work your way up. So now you know when to train, its time to learn what to eat and drink (think water, water, and more water!).
Training Times
The best time to do a weight training workout is NOT while fasting. This can create way too much muscle breakdown and cause a signicant rise in the catabolic hormone cortisol. Training while in a state of dehydration can decrease strength signicantly. Training while you are fasting can actually be more detrimental than benecial! The best time to weight train during Ramadan is after Taraweh prayers at night. This will insure that you will have several meals and plenty of water in your system before going to the gym.
Surviving a 16 hour fast while improving focus, health, energy, and tness For Women
By: Rehan Jalali, C.S.N. One of the most frequently asked questions I get is how can I workout and eat properly while I am fasting? Most people see the blessed month of Ramadan as a time when they will surely lose strength and or lean muscle mass and some people think they can only maintain during this month (Many women actually gain weight during Ramadan). This cannot be further from the truth. In fact, if you use some of the strategies I am about to share with you, you can make some of your best gains during this month! Its all about maximizing nutrient uptake, maintaining proper hydration, and modifying key fat burning/muscle building hormones in your favor during this month. And of course PREPARATION If you fail to plan, then you plan to fail! Plus, how can you truly maximize this month spiritually if your body is sick, tired, and your mind isnt sharp?
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For weight training days: Eat another food meal before Taraweh like chicken breast (or baked salmon), brown rice and some veggies OR Baked Fish (Salmon, Tuna, Orange Roughy, or Mahi mahi), sweet potato, and a garden salad or some steamed vegetables. Drink plenty of water during taraweh Go to the gym after taraweh. (If you pray 20 rakahs, then have a protein bar in the middle of taraweh). Drink plenty of water during the workout. After the workout, have another Nutrition Shake lots of water of course. Then sleep 45 minutes later or stay up all night eating and working like I do!
Iftar meal
Eat and drink but not to excess A key time for rehydration. The wisdom in Islam is never ending. We break our fast with dates and water but if you investigate this nutritionally, you will see that dates are very unique in their nutrient content. They contain very high levels of potassium (much more than a banana), a key re-hydration mineral and a special carbohydrate blend that enhances hydration above and beyond water alone. They contain a special blend of glucose and fructose for short and long term energy. They also have a special nutrient called beta D-glucan which is a soluble ber that can enhance satiety and digestive health. You should also eat some quality protein at iftar time as well. I recommend three dates and one scoop of a protein powder. Drink plenty of water by keeping a water bottle with you at all times after sunset! Then 1 1.5 hours later have a food meal (or follow the schedule above for cardio). Then during taraweh, depending if you pray 8 or 20 rakahs, have a protein bar (like Power Crunch or Think Thin) or ready to drink protein shake in the middle (not while you are praying of course!) or have another small protein and complex carbohydrate meal after the 8 rakahsdrink plenty of water if you have a protein bar. Then go train about 30-45 minutes after eating the bar. You can actually do 20 minutes of cardio and 20 minutes of weight training at this time. After the workout, also have another nutrition shake (as mentioned a few lines ago) with plenty of water.
SAMPLE Ramadan MEAL PLAN for fat loss and muscle gain
(*This plan is for a 130 lb female, please adjust amounts for bodyweight)
Suhur:
Eat 3-4 egg whites (one yolk) cup of plain oatmeal w/ cinnamon, raisins and a small banana 1 teaspoon all-natural peanut butter, almond butter or olive oil or ax seed oil (1 tablespoon Barleans Omega Swirl) Plenty of water (16-24 oz.) Womens blend-2 pills multi-vitamin/mineral
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Some animal welfare scientists have conrmed that when slaughter is carried out without the intervention of pre-stunning it is very effective. Islam has extensive rules that require humans to treat animals kindly and with mercy. These rules are wide ranging and include signicant protections for the welfare of working animals and the humane slaughter of animals for consumption. The rules of Islamic law on animal welfare, established in the seventh century laid clear guidelines on animal welfare well before any country today. Muslims should be sat on the same side as those protecting animal welfare rights than being pushed to the far side as shown in recent times. The irony of the European wide witch hunt against Halal and Kosher being inhumane is that in Washington (USA), the State courts ruling on 1st August 2011, conrmed that it deemed ritual slaughter to be humane and therefore, lawful. http://www.ou.org/public_affairs/article/90510 Please play your part to have your voted counted, see behalal.org polls and campaigns and join our mailing list so we can keep you updated.
Industry News!
A newly formed organisation, Association of NonStun Abattoirs Ltd (ANSA) was set up in July 2011 to combat the issue surrounding the labelling of Halal meat as well to address the uncertainty of Halal meat in the industry. ANSA consists of abattoirs that carry out 100% only slaughter without the use of prestunning for poultry, lamb, sheep and beef production. Watch out for more information on how this will impact on the Halal industry and things for consumers to look out for. We hope this association starts the step change into greater transparency and the high standards expected of Halal meat production.
Labelling of only Halal and Kosher meat only still on the cards
The European Council and Parliament in June rejected the requirement that all kosher and Halal meat should be labelled meat from slaughter without stunning in the food labelling regulation. But they agreed that this proposal should be looked at as part of the animal welfare legislation. Although the proposal was rejected it was compounded by biased tabloid media coverage mainly attacking Halal slaughter as being barbaric if the animal was not pre-stunned. Where animals were pre-stunned, it was still rejected due to the prayer being said over the animal. A prayer they say is to an idol! The Muslim community response has been weak up to date compared to the Jewish lobbying community who have been very active to protect Kosher Rights which consist of slaughter without the use of pre-stunning at the time of slaughter. The majority of meat slaughtered as Halal is pre-stunned in the UK. Behalal representatives attended a meeting as part of a consultation with Agriculture minister, Jim Paice In London to discuss their concerns over labelling and welfare issues earlier this year. The majority of the attendees were in favour of labelling of all slaughter methods to allow all consumers to make an informed choice.
Concerns were raised over animal cruelty in mainstream slaughter houses http://news.sky.com/ home/uk-news/article/16038834 as lmed by animal welfare group Animal Aid. And concerns that prestun methods were not always ineffective leaving the animal in more distress. A request for Government to look at all the methods objectively than a blanket target on Halal and Kosher slaughter methods. The problems with mainstream slaughter are not being made public, except when done under cover as seen in the news report above. The stories around Halal slaughter have not been accurate which led behalal to raise complaints with the Press Commission. A real risk of BSE remains which poses a public health problem that most scientists believe the disease is contracted by eating the brain or spinal cord of an infected carcass. (The spinal cord is left in tact for Halal and Kosher slaughter). The disease in humans is called new variant Creutzfeldt-Jakob disease, or vCJD/nvCJD. It is believed that the disease is transmitted by the consumption of beef products that are infected with the disease.
ANSA sticker to appear in UK shops Whilst we are on the subject of stunning the Halal meat industry is in need of a review; the use of pre-stunning methods as being permissible based on species (use of electrical pre-stunning will have a different impact on a chicken than when used on a cow) see http://behalal. org/consumer/slaughter-methods-explored/ and; varying standards of training and methods that are used and the people involved in certifying/endorsing the different methods labelling the end product as being Halal. To help all consumers we have started to compile a list of UK based abattoirs showing all the different Halal slaughter methods, where non-Halal and pigs are slaughtered on the same site together with the EEC number to help consumers and those in industry buying to sell on.
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Haraam/doubtful ingredients
The food industry is under increasing pressure to tell us what we are eating and what ingredients are being used. However, not all ingredients have to be listed if in trace levels or where there is no legal requirement to do so. Whats the story with Halal foods? To list a few to be weary of that need further investigation: Trans-fats (known as partially/hydrogenated oils, also found in monoglycerides or diglycerides) Known as killer fats used widely in industry which affect your cholesterol and linked to heart attacks, obesity, diabetes, infertility. Mono-diglycerides are produced from glycerin (can be from an animal source and possibly haraam if not from halal slaughter) and oil, which are heated to very high temperatures to allow the fat molecules to rearrange with the glycerin and produce trans fats. This process changes the oil, naturally liquid at room temperature, into a hard or semi-hard grey-white fatty substance. This [partially] hydrogenated vegetable oil is virtually avourless and increases the shelf life of products, making it an ideal for the food industry. Check the label: partially/hydrogenated oils, monoglycerides or diglycerides. There is no legal requirement to label trans fats. For consumers of Halal foods they simply dont t the tayyab requirement as proven by overwhelming scientic evidence to the detrimental impact on health. Industry take note!
Pork and beef proteins found previously (Food Standards Agencys (FSA) survey 2009) in chicken pumped with saline. Some food manufacturers have used the proteins as a method of bulking up chicken meat with water. The bovine and porcine protein powder allow the chicken to hold far more water, and gives unscrupulous manufacturers the opportunity to sell their meat at a higher price to wholesalers. The FSAs advise was If you choose not to eat pork or beef you may wish to avoid chicken that contains hydrolysed proteins. The pork and beef proteins were only used in miniscule amounts and were discovered when the FSA tested a small sample of products using a new DNA technique. Time for more testing to ensure the Halal integrity of a product is being maintained. Meat glue? It makes pieces of beef, lamb, chicken or sh that would normally be thrown out stick together so closely that it looks like a solid piece of meat. Meat glue is transglutaminase, an enzyme in powder form, derived from beef and pork blood plasma (HYPERLINK http://en.wikipedia.org/wiki/ TransglutaminaseSee the Wikipedia description of it here). Again need for further investigation. If you feel you can contribute and help in the investigations, lobby together to help protect Halal consumables please contact us.
If you feel you can contribute and help in the investigations, lobby together to help protect Halal consumables please contact us.
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Our objective is to make the changes on the ground which we hope go unnoticed but have a positive impact on the health of the local community which are unlikely to stop the practise of buying or eating out. We have been supported and guided by Food Scientists from John Moores University using the latest in scientic understanding and applying it to frying practises to obtain the best possible method and quality recommended for improved food for health. Oils used for commercial frying of foods all undergo signicant changes during frying as the oil is continuously and repeatedly used at elevated temperatures in the presence of air and moisture. Dr Leo Stevenson says this causes thermal and oxidative changes in the oil, including the formation of volatile and non-volatile decomposition products. Such oil degradation increases the amount of oil/fats absorbed during deep-fat frying. From a nutritional perspective, it is the non-volatile degradation products of frying oils that are the most relevant; since they remain in the oil, are absorbed into fried foods, and are subsequently ingested. Diets high in these products are associated with cellular alteration, reduced endothelial function and functioning of blood vessels including arteries and veins as well as the internal lining of the heart and lymphatics. A diet high in frying oil content has been shown to induce glucose intolerance in rats. The end result, virtually no trans fats in the oil, reduced fat absorption and salt in all the takeaway savouries and chutneys. Both producer and customers happy about the changes. Listen to bite size recording of our work in a BBC Asian Network Special Report-ToxicTakeaways: http://www.bbc.co.uk/programmes/b011g9b1
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This is not thankfulness for blessings and favors, nor is it the sign of acceptance of ones actions, rather this is opposition to favors and absence of thankfulness. From signs that ones deeds are accepted is that he or she has improved in his or her obedience to Allah. And remember when your Lord proclaimed, If you are grateful, I will surely increase you [in favor] [Quran 14:7]. So if a person is truly thankful to his Lord, you will see him guided to more obedience and distanced from actions that are disliked by God. A Muslim must continuously be in the state of obedience and God-consciousness. A believer knows that the Lord of Ramadan is also the Lord of all times and places. So remain on a right course as you have been commanded, [you] and those who have turned back with you [to Allah]. [Quran 11:112]
Continue Quran
Reading of the Quran and understanding it is not only for Ramadan, rather it is for all times.
Continue Fasting
If the fasting in Ramadan has ended, then there remains voluntary fasting, such as fasting six days in Shawwal, on Mondays and Thursdays, the three days in the middle of the month, the days of Aashoora and Arafat, and others.
Continue Prayers
If standing in prayer at night during Ramadan has ended, then there remains voluntary night prayer throughout the year.
Continue Charity
If Zakat, charity and zakat ul-tr of Ramadan have ended, then there is the option of sadaqa, and many other doors to charity and voluntary actions still remain open.
Many questions and numerous thoughts come to the mind of the sincere Muslim, who self reects with truthfulness. Have we fullled the requirements of taqwa and graduated from Ramadan school with the diploma of God-consciousness? Have we fought our souls and desires and defeated them, or have we been overtaken by our customs and blind imitations? Have we performed our actions in a way that fullls the conditions for receiving mercy, forgiveness and release from chastisement?
Abu Huraira reported Allaahs Messenger (sallAllaahu alayhi wa sallam) as saying: He who called (people) to righteousness, there would be reward (assured) for him like the rewards of those who adhered to it, without their rewards being diminished in any respect. And he who called (people) to error, he shall have to carry (the burden) of its sin, like those who committed it, without their sins being diminished in any respect. (Muslim, 6470)
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behalal.org is a not-for-prot organisation, dedicated to galvanise and motivate the ummah to work together for the greater good to protect the Halal diet. And this is why we need volunteers to help us and join us.
We need people who will create a positive image of Halal; safeguard Halal rights and drive up standards reinforcing the true application of Halal and tayyib. Halal is not all about slaughter methods, we need to bring back the true meaning of Halal which is a holistic lifestyle system perfected by Allah (SWT) as a mercy on Mankind, if practised, leads to a healthy body, mind and soul. Behalal.org resources are limited; we rely on donations of time and sometimes money to keep us going and our cause going. If you can help in any way, if you have inuence or skills that will help the ummahs needs please raise your hand to help us and join us.
Contact info@behalal.org
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Sponsors:
Saaf. FX Cosmetics. Saa. Samina Pure Makeup. The Mobile Phone House. Hajee Spices Restaurant (Birmingham Stratford Rd). Source Omega.
Charities:
Main cause - National Zakat Foundation. Also if you can please donate to this orphanage charity - Jannat ul fardous - www.juftrust.com Kawish Welfare Trust - www.kawish-welfare-trust.org - educational and medical charity for poor and needy families
Save Stechford Mosque, they need to pay 150,000 in 28 days Masjid acct no: 0633285, sort code: 30-97-76 Registered charity: 1102307 Please contact brother Yasin Chishty on 07968794080 if you need further information.
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Many thanks to team. They have donated funds to place an ad with us. This donation will be shared amongst the charities we are supporting this month. http://www.cre8ivminds.co.uk
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Small toys.
Big benets.
If the only thing you have is your name, wouldnt you want to know how to write it?
We are a small company that designs and makes ethical educational Islamic products aimed at Muslim children. Our product ranges includes games, books and posters, and we are continually making new and exciting lines. All our products have a twofold aim. Firstly, our ranges have been designed to aid early learning and development in a stimulating and entertaining way. Secondly, our products are an ideal introduction to Islam. Our intention is to incorporate Islamic ethics and education, in a way that enhances the childs desire to learn. We have a strong ethical policy, were not perfect but we strive to do our best inshaAllah and always look for new ways to improve. All our products are made from recycled materials. www.facebook.com/SmartArkIslamicToys http://twitter.com/SmartArkToys
We have also founded the Smart Ark Education Aid a registered charity which helps disadvantaged children gain access to education. Smart Ark Educational Aid is run entirely on a voluntary basis by members who have various experiences in the eld of child education. 100% of donations goes towards funding educational projects to children around the world. www.smartarkeducationaid.org/index.htm Follow them on Twitter and Facebook
http://www.facebook.com/SmartArkIslamicToys http://twitter.com/SmartArkToys
http://www.smartarkeducationaid.org/index.htm
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Sahfee Halal care means that all our products are free of alcohol, animal products and genetically manipulated ingredients. All our products are composed with great care and consist solely of Halal raw materials. These are all approved ofcially by Halal Quality Control (HQC).
Halal personal care is not only suitable for Muslims, but also for vegans and for everyone who values ethically sourced products. With Sahfee Halal care you are assured of clean, premium quality products for your daily care ritual.
to Toe.
Our range consists of: shampoo for women, shower gel for women, shampoo for men, shower gel for men, shampoo for covered hair, conditioner for covered hair (for the woman who wears a headscarf).
Special Ramadan and Eid offer. Go to www.sahfee-halalcare.com and receive 10 % off our products. Enter this code: RS25 at checkout.
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Talk is Cheap
with The Mobile Phone House.
Weve been providing communication solutions to both the public and private sector for over 14 years. Were the communication experts, so you dont need to be. Our goal is to provide you with the very best customer service experience possible; whilst slashing your mobile costs and eliminating all of your existing administrative hassle.
We are also B2B specialists. Our goal is to provide you with the very best customer service experience possible. We have access to Exclusive Deals - deals that 99% of other providers cant give. Talk to us for great contract deals with the following networks: Orange, O2, Vodafone, Three and T-Mobile
www.tmphuk.com
http://www.tmphuk.com
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Youll look good and now youll feel good with our makeup.
PURE MAKEUP
Heres why:
Samina Pure Makeup range was created out of a passion for giving women a real alternative without compromising on quality or results. Our products are formulated using healthy mineral foundations and powders that are naturally free from animal products, harsh chemicals, alcohol, petroleum derived ingredients or fillers. There is a big list of other skin toxic ingredients that we dont use but others do, and they can be found on our website. And whats more, our products have never been tested on any animal - EVER What we have created is a natural makeup system, which we feel is actually healthy for your skin and gives you an effortless glow. Our radiance boosting formula is just right for all skin types and all ages. Here are some of the key benefits:
Reduces the appearance of fine lines and imperfections Ultra gentle; suitable for acne prone and sensitive skin Non-Comedogenic, it will not block pores & lets skin breath Feels light and weightless on your skin Adjustable - Achieve light to full coverage High Zinc oxide content naturally occurring sunscreen, skin healing & anti bacterial properties.
Please pass on the word about Samina Pure Makeup, the bigger our voice, the bigger chance we have to help put an end to animal testing for makeup.
http://www.saminapuremakeup.co.uk
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http://www.alhikma-tours.co.uk
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One of our advertising sponsors, is giving away one bottle of Pure one Omega 3 (retail price $39.95) supplement which is plant based with no risk of heavy metals and ethanol which can bind to sh based omega 3 supplements, so perfect for Halal consumption. It lowers triglycerides, helps heart health and for the health of the infant during pregnancy. It will be posted where ever you are in the big wide world. Just email us and well pull a name out of hat to nd the winner. Check out the website: http://www.source-omega.com/lower-triglycerides.htm Or when you buy 5 you get one free! Dont forget to mention behalal.org
http://www.source-omega.com/lower-triglycerides.htm
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www.fxcosmetics.co.uk
At FX we guarantee we will actively work to bring you new and exciting mineral and Halal products.
FX are giving 10% of any sale to behalal.org. This will be used to keep us going and help the charities we support.
http://www.fxcosmetics.co.uk
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This is a QR code. In it lies a story of how muslim mothers, sisters and daughters are going hungry, are being cruelly victimised, are left crying and begging in the streets and chasing forgotten dreams. They have been disowned by the people who are supposed to love them and protect them. Theres no resbite, no time to take a breather, watch the television, relax. It is a daily dirty battle to survive. Where is this happening? War torn Africa? The slums of Asia? No, right here in the UK.
We need your help to build and run a womens Emergency Shelter Program. This is designed specically and wholly to meet the needs of homeless sisters, both with and without children. It will have provisions to assist with basic needs such as meals, clothing, beds, showers and hygiene supplies and also referrals to other agencies. To help or nd out more about National Zakat Foundation, please visit www.letusbelieve.com To view the QR code download these apps onto your smart phone and click on the link. behalal.org will be donating to this charity.
To try this, use the app called : To try this, use the app called :
SCAN
QR DROID
nationalzakat
F O U N D AT I O N
http://www.letusbelieve.com
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50% off
Exclusive offer to behalal.org
As a Ramadan and Eid gift to behalal. Saaf have reduced the prices of some their worldrenowned beauty products by 50% to behalal.org readers. And furthermore, 50% of the sales for each product purchased will be donated to behalal.org to keep us going. This is a fantastic offer and the generosity extended to behalal.org is amazing. Please, please, read about Saaf products and put them on your Eid shopping list.
Anti-irritant Black Seed Oil and other skin-nurturing ingredients help reduce the appearance of scars, blemishes, restoring moisture to dry, mature skin. Also contains Rosehip Seed Oil, helps to boost collagen and create the appearance of smoother, rmer, younger-looking skin. A fabulous daily boost for tired, dehydrated skin. Certied Organic & Vegetarian.
Exclusive to behalal.org These offers are a one off. Once the stock is gone its gone. To buy email info@behalal.org and tell us which product you want.
http://info@behalal.org
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Eid Mubarak.
We hope Ramadan has changed the way you view your life, in what you do, what you eat and what you can achieve. Your journey has been the destination and we hope it brings you closer to Allah.
Preparation method
Mix together all the marinade ingredients to give you a loose, smooth paste. Add the chicken pieces and coat them in the paste. They are best left to marinate for around 30 minutes to 1 hour, but if youre in a hurry a few minutes will do. Heat the oil (See our healthy alternative oils) in a deep frying pan and add the mustard seeds. When they start to pop and jump about in the pan, add the onion and garlic. Cook until theyre golden brown before adding the chicken and any extra paste from the marinade. Fry over a gentle heat for about 8 minutes before adding the coconut milk. Increase the heat slightly and bring to a simmer. Cook for a further 10-12 minutes until the sauce has thickened slightly before seasoning with a small amount of salt if necessary and serve with rice or naan bread.
11/2 tbsp ground coriander 1 tsp ground cumin 1 tsp cayenne pepper 1 tbsp lemon juice
1
/2 tsp salt
75ml/23/4 oz water
Preparation method
Place the lamb in a bowl and add the ground coriander, ground ginger, saffron and one tablespoon of the olive oil. Mix well and leave to marinate in the fridge, covered, for 24 hours. The next day, heat the remaining olive oil in a heavy-based pan with a lid. Cook the lamb until browned all over (you may need to do this in batches). Remove the lamb from the pan and set aside. Fry the shallots in the same pan until lightly golden then add the garlic and return the lamb to the pan. Stir in the plain our and add the tomato pure and cinnamon stick. Stir in the lamb stock and bring to the boil. Cover tightly and simmer gently for 11/2 hours, or until the lamb is tender. Add the parsley, coriander, lemon rind, dates and honey, stir well to combine and serve with a bowl of cous cous or rice if youre a true desi, innit?
Preparation method
Cook the spinach in boiling water for 2 minutes, then cool it under cold running water and squeeze gently to remove most of the liquid. Place in a food processor and chop the spinach to a coarse pure. Heat half the olive oil in a large pan and cook the onion, chickpeas, garlic, chilli and spices for ve minutes over a medium heat. Add the remaining olive oil and the aubergine. Cook for ten minutes, stirring often, until the aubergine is coloured. Add the tomatoes and a pinch of salt, then cover the pan, lower the heat and simmer for 15 minutes until the aubergine is soft. Stir in the spinach pure and serve.
behalal.org
Sponsors:
Saaf. FX Cosmetics. Saa. Samina Pure Makeup. The Mobile Phone House. Hajee Spices Restaurant (Birmingham Stratford Rd). Source Omega.
Charities:
Main cause - National Zakat Foundation. Also if you can please donate to this orphanage charity - Jannat ul fardous www.juftrust.com Kawish Welfare Trust - www.kawish-welfare-trust.org - educational and medical charity for poor and needy families
Save Stechford Mosque, they need to pay 150,000 in 28 days Masjid acct no: 0633285, sort code: 30-97-76 Registered charity: 1102307 Please contact brother Yasin Chishty on 07968794080 if you need further information.
help us
join us