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Healthy and Gravy Breaking Menu that Must be Try for Families | Good Doctor

The most enjoyable moment of breaking the fast is when you eat a row of gravy dishes that increase your appetite. Especially if this food is enjoyed with loved ones, yes! What are the healthy and gravy iftar menus? Let’s take a peek at the following summary of information:

Healthy and gravy iftar menu options:

1. Sundanese tamarind vegetables

The tamarind vegetable menu is certainly no stranger to Indonesian food connoisseurs. Apart from its fresh taste, sayur asem is also healthy because it uses a lot of vegetables.

Naturally, this dish is the target of a healthy and gravy iftar menu. You want to try making it?

healthy and gravy iftar menu
Sundanese Asem Vegetable. (Image source:


  • 1 bunch long beans
  • 3 pieces of sweet corn that you have cut into 3 or 4 parts
  • 1 chayote with medium size, then don’t forget to remove the skin and make sure it is diced
  • 6 melinjos
  • 1 handful of young melinjo leaves
  • 3 tablespoons of peanuts
  • 3 large green chilies
  • 1 knuckle galangal
  • 3 bay leaves
  • 3 tablespoons of tamarind water
  • 1 tablespoon of brown sugar
  • 2 liters of water

Ground spices:

  • 4 cloves garlic
  • 5 red onions
  • 2 red chilies
  • 1 teaspoon of grilled shrimp paste
  • 2 candlenuts
  • salt to taste

How to cook Vegetable Asem Sunda:

  1. The first step you have to clean the corn, then cut it into 3 to 4 parts. Peel the skin of the chayote, then cut into bite-sized pieces.
  2. The next step is to cut long beans the size of one finger. Cut the green chilies into finger-length slices.
  3. Then add the vegetables and cook the old ones, such as melinjo, corn and peanuts. You have to make sure to boil until all the ingredients are soft.
  4. Next, you add the spices that have been mashed, such as bay leaves, crushed galangal, and green chilies.
  5. Season the tamarind vegetables with brown sugar, salt, and Javanese tamarind water.
  6. The final step is to just add long beans, chayote, and melinjo leaves. Cook until all the vegetables are cooked.
  7. Serve the food while it’s still warm and eat this menu with your loved ones.

2. Clear chicken soup

healthy and gravy iftar menu
Healthy menu Clear Chicken Soup. (Image source:

For those of you who are busy or lazy to cook, clear chicken soup can be a mainstay for a healthy and gravy iftar menu.

In addition to the relatively easy manufacturing process, the materials needed are also not too difficult to obtain.


  • 1.5 liters of water
  • ½ free-range chicken, make sure you have cut it into pieces
  • 1 spring onion, cut into 3 parts
  • 1 stalk of celery
  • 2 tbsp vegetable oil
  • 20 g onion, roughly sliced ​​only
  • 1 clove of garlic, bruised
  • 100 g carrots, roughly chopped
  • 300 g of potatoes, peeled and roughly chopped
  • 1 tomato, cut into pieces
  • ½ tsp ground nutmeg
  • 2 tsp salt
  • ½ tsp ground pepper
  • 2 tablespoons spring onions
  • 2 tablespoons of fried shallots

How to cook Clear Chicken Soup:

  1. The first step is to boil the water first, then add the chicken pieces that were prepared earlier
  2. Make sure you cook it until it boils, and add the leeks and celery
  3. Simmer over low heat until the chicken that was cooked earlier is tender and the gravy is clear
  4. Sauté the onions and garlic until you smell a nice aroma, then remove from heat
  5. Put it into the broth containing the chicken pieces
  6. Add carrots, potatoes and tomatoes
  7. Add nutmeg, pepper and salt
  8. Cook for a while over low heat until the vegetables become soft.
  9. Remove, add toppings such as green onions and fried shallots
  10. Finally, your dish is ready to be served warm
  11. This recipe is enough for 4 people

3. Corn clear spinach

healthy and gravy iftar menu
Corn Clear Spinach. image source:

Clear spinach is also one of the favorite food menus for mothers. The reason is, this menu is most liked by families.

Besides being fresh and quite delicious, this menu is also healthy for the health of the body.


  • 2 bunches or more fresh spinach leaves
  • 2 carrots, peeled and cut into small pieces according to taste
  • 1 piece of sweet corn that has been washed and shelled and set aside
  • 2 cloves of garlic, bruised then sliced ​​thinly
  • 2 red onions, thinly sliced
  • 1 tomato cut into medium size
  • Enough water
  • Salt to taste
  • Granulated sugar to taste

How to cook corn clear spinach:

  1. Prepare a medium-sized saucepan, then add enough water and bring it to a boil.
  2. Once the water is boiling, add the finely chopped shallots and garlic.
  3. Cook the spices until the water returns to a boil and smells good.
  4. Add the sweet corn and carrots to the pot. Cook these two types of vegetables until cooked and tender.
  5. After the carrots and corn become soft, add the salt first. Adding salt to the cooking water before adding the spinach will help keep the green color of the spinach leaves looking fresh.
  6. After that, add the spinach leaves.
  7. Also add sugar and stir until well blended.
  8. Taste the spinach and you can add salt or sugar if it’s still not strong enough.
  9. When the water is boiling, add the chopped tomatoes, stir briefly then remove from heat.
  10. Serve the spinach in a heatproof bowl.

Of the 3 healthy and gravy iftar menu options above, which one do you choose? Have fun trying to cook, huh!

The benefits of consuming soupy foods

For the menu for breaking the fast, soupy foods have quite a lot of benefits. Because, in these foods there are some vegetables and meat with their own nutrients. Some of the benefits of soupy foods, including:

Increase body hydration

Foods with soups, such as clear chicken soup and spinach can help keep the body well hydrated. The chicken stock in clear chicken soup contains relatively high amounts of sodium.

This content provides a natural way to help fill the body’s electrolytes. Apart from replacing body fluids after fasting, rehydration is also very important if you are recovering from a cold or food poisoning.

Helps weight management

Consuming soupy foods when breaking the fast can also help maintain an ideal body weight. At only 12 calories per serving, chicken broth is an excellent low-calorie option to enjoy as part of a balanced meal.

The chicken broth that you consume can also be used as a substitute for fat-rich recipes. As part of a balanced diet, chicken broth can help prevent obesity and promote healthy weight loss.

Relieves inflammation

The chicken in clear chicken soup contains a compound called carsonine, which can help reduce inflammation. Please note, chronic inflammation is associated with the early stages of viral infection.

Research also shows that inflammation comes with a greater chance of diseases like cancer. For that, make sure to get enough soupy food when breaking your fast to avoid the risk of various types of inflammation.

Improve digestive health

Some soupy foods have green vegetables in them, such as the Sundanese tamarind vegetable. Please note, green vegetables are a good source of dietary fiber because they include a type of carbohydrate that can help pass food through the digestive tract.

Studies show that fiber can also increase the absorption of vitamins and minerals in the body. This is what has the potential to increase daily energy, especially after a day of fasting.

Lowers blood pressure

Green leafy vegetables like spinach contain potassium. Potassium itself can help the kidneys filter sodium from the body more efficiently, potentially lowering blood pressure.

Reducing the risk of heart disease

In addition to lowering blood pressure, green leafy vegetables can also help reduce the risk of heart disease. This is because, green leafy vegetables also contain vitamin K which is believed to prevent calcium buildup in the arteries.

Getting enough intake of green leafy foods will help reduce the risk of artery damage. In addition, green vegetables in soupy foods can also prevent many heart health complications in the future.

Control diabetes

Vegetables in soups are very high in fiber, which is needed for optimal digestion. Some vegetables have a low glycemic index, so your blood sugar won’t rise as quickly after eating them.

The American Diabetes Association recommends at least 3 to 5 servings of non-starchy vegetables each day. Some vegetables that you can include in a healthy menu of soupy foods, including broccoli, carrots or cauliflower.

Clears the respiratory tract

Soup foods consumed while warm not only provide nutrition, but also help fight various diseases. Hot liquid from chicken broth or tamarind vegetables can help fight colds or flu.

In addition, this soupy food can also help expel mucus, clear the airways, and relieve nasal congestion. Therefore, when you feel unwell due to the flu, you can eat soupy foods as a menu for breaking the fast.

Tips for breaking the fast in a healthy way

The body needs good food to offset the stress caused by fasting. Therefore, besides consuming soupy foods you can also add other healthy menus.

Some types of food that you can consume during iftar are whole grains, fruits, lean protein, and healthy fats such as olive oil and nuts.

During breaking the fast, you also need to pay attention to the portion of food consumed. Keep in mind, the body takes about 20 minutes to realize the feeling of fullness. For that, don’t overeat when breaking your fast.

Mindful eating when hungry can help reduce stress on the body. Not only that, food consumed in the right portion can provide more energy than eating large amounts at one time.

Also make sure not to consume caffeinated drinks as they can cause dehydration. Instead of consuming caffeinated or fizzy drinks, it’s better if you drink white. Consuming enough water when fasting can help the body avoid dehydration.

Make sure to check your and your family’s health regularly through Good Doctor in 24/7 service. Download here to consult with our doctor partners.

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