In the name of Allah, the Most Gracious, the Most Merciful

Table of Contents

1 - Anaqeed (Dried Dates) ()‫أنقاض‬.............................................................................................5

2 - Banana (Talh) ()‫طلح‬..............................................................................................................9
3 - Barley (Sha‘eer) ()‫شعير‬.......................................................................................................13
4 - Black Seed (Nigella Sativa - )‫حبة البركة‬............................................................................... 17
5 - Basil (Reehan - )‫ريحان‬........................................................................................................21
6 - Bread (Khubz - )‫خبز‬........................................................................................................... 25
7 - Beetroot (Silq - )‫سلق‬........................................................................................................... 29
8 - Butter (Zubd - )‫زبد‬..............................................................................................................33
9 - Camel Milk (Laban Al-Ibil - )‫لبن اإلبل‬....................................................................................37
10 - Cow (Baqar - )‫بقر‬............................................................................................................. 41
11 - Cucumber (Qiththa) ()‫قثاء‬................................................................................................. 45
12 - Cheese (Jubn - )‫جبن‬.........................................................................................................50
13 - Costus (Qust - )‫القسط‬........................................................................................................ 54
14 - Dates (Tamr) ()‫تمر‬............................................................................................................58
15 - Figs (Teen) ()‫تين‬............................................................................................................... 62
16 - Fish (Samak) ()‫سمك‬..........................................................................................................66
17 - Foliage (Al-Waraq - )‫الورق‬................................................................................................ 71
18 - Fowl (Tayr - )‫طير‬.............................................................................................................. 75
19 - Garlic (Thawm) ()‫ثوم‬........................................................................................................ 79
20 - Ginger (Zanjabil) ()‫زنجبيل‬..................................................................................................83
21 - Ghee (Samn - )‫سمن‬.......................................................................................................... 88
23 - Goat (Ma‘iz )‫ماعز‬..............................................................................................................92
24 - Grapes (Inab) ()‫عنب‬......................................................................................................... 96
25 - Grains (Habb - )‫حب‬........................................................................................................101
26 - Honey (‘Asal) ()‫عسل‬....................................................................................................... 105
27 - Jujube (Sidr - )‫سدر‬..........................................................................................................110
28 - Leeks (Kurrath) ()‫كراث‬....................................................................................................114
29 - Lentils (Adas) ()‫عدس‬.......................................................................................................119
30 - Milk (Laban) ()‫لبن‬........................................................................................................... 124
31 - Mustard Seed (Khardal) ()‫خردل‬......................................................................................129
32 - Olives (Zaytoon) ()‫زيتون‬................................................................................................. 133
33 - Onions (Basal) ()‫بصل‬..................................................................................................... 138
34 - Pomegranate (Rumman) ()‫رمان‬..................................................................................... 142
35 - Pumpkin (Yaqteen - )‫يقطين‬..............................................................................................147
36 - Quails (Salwa - )‫سلوى‬..................................................................................................... 151
37 - Ram (Kibsh - ‫ )كبش‬/ Sheep............................................................................................ 155
38 - Squash (Yaqteen) ()‫يقطين‬............................................................................................... 159
39 - Truffles (Al-Kama’ah - )‫الكمأة‬........................................................................................... 164
40 - Vinegar (Khall) ()‫خل‬....................................................................................................... 168
41 - Water (Ma’) ()‫ماء‬............................................................................................................ 172
42 - Wheat (Hintah) ()‫حنطة‬.................................................................................................... 176
43 - Yogurt (Laban/Laban Zabadi) ()‫لبن زبادي‬........................................................................ 180
44 - Zamzam Water ()‫ماء زمزم‬............................................................................................... 184
45 - Squill (Urginea Maritima - ‘Unqil - )‫عنقيل‬.........................................................................189
46 - Aloe Vera (Sabr - )‫صبر‬...................................................................................................193
47 - Quince (Safarjal - )‫سفرجل‬................................................................................................197
48 - Celery (Karafs - )‫كرفس‬....................................................................................................201
49 - Sesame (Simsim - )‫سمسم‬................................................................................................ 205
50 - Thyme (Za‘tar - )‫زعتر‬..................................................................................................... 209
51 - Sumac (‫ سماق‬- Summaq)................................................................................................213
52 - Turmeric (Curcuma longa - )‫كركم‬................................................................................... 217
53 - Chickpeas (‘Adas al-Hummus - )‫حمص‬........................................................................... 221
54 - Apricots (Mishmish - )‫مشمش‬............................................................................................225
55 - Cauliflower (Qarnabeet - )‫قرنبيط‬..................................................................................... 229
56 - Almond (Lawz - )‫لوز‬.......................................................................................................233
57 - Peach (Khawkh - )‫خوخ‬................................................................................................... 237
58 - Cardamom (Habb al-Hal - )‫حب الهال‬................................................................................241
59 - Bitter Melon (Karela - )‫مرارة البطيخ‬................................................................................... 245
60 - Saffron (Za’faran - )‫زعْ َف َران‬..............................................................................................249
َ
61 - Walnuts (Jawz - )‫جوز‬..................................................................................................... 253
 Disclaimer

‫ال َّساَل ُم َع َل ْي ُك ْم َو َرحْ َم ُة هَّللا ِ َو َب َر َكا ُت ُه‬

All praise is due to Allah, the Most Gracious, the Most Merciful. This book, Sunnah
Superfoods: 60+ Foods & 180+ Recipes, is a humble effort to share the blessings of
Quranic and Prophetic foods. However, it is important to remember that while these foods
carry immense spiritual and physical benefits, they do not replace professional medical
treatment or advice.

Before trying any recipes, dietary changes, or natural remedies mentioned in this book, we
strongly encourage you to consult a qualified doctor or healthcare professional, especially if
you have any existing health conditions, allergies, or dietary restrictions.

Islam emphasizes balance and moderation in all aspects of life, including food.

The Prophet ‫ ﷺ‬said:​

“The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son
of Adam to eat a few mouthfuls to sustain him. If he must fill it, then one-third for food,
one-third for drink, and one-third for air.” (Tirmidhi 2380)

While these foods are known for their healing and nutritional benefits, every individual’s body
responds differently. What benefits one person may not necessarily be suitable for another.
Always ensure that you make informed and responsible choices regarding your health.

This book is a small step towards reviving the Sunnah of consuming pure, wholesome, and
natural foods. We ask Allah (‫ )سبحانه وتعالى‬to place barakah in this effort and to make it
beneficial for all who seek well-being through the guidance of the Quran and Sunnah.

May Allah (‫ )سبحانه وتعالى‬bless you with health, nourishment, and ease in your journey toward a
wholesome lifestyle. Ameen.
 Introduction

Food is more than just sustenance; it is a blessing from Allah (‫ )سبحانه وتعالى‬and a means of
nourishing both our bodies and souls. In the Quran and Hadith, we find guidance on
consuming pure, wholesome, and beneficial foods, many of which were loved and
recommended by the Prophet Muhammad ‫ﷺ‬. These foods are not only rich in nutrients
and healing properties, but they also bring barakah (blessings) when consumed with the
right intention.

Allah (‫ )سبحانه وتعالى‬says in the Quran:​

"O you who have believed, eat from the good things which We have provided for you and be
grateful to Allah if it is [indeed] Him that you worship." (Surah Al-Baqarah 2:172)

Inspired by this divine wisdom, Sunnah Superfoods brings together 60+ Sunnah foods and
180+ nourishing recipes, offering a holistic approach to eating that is deeply rooted in Islamic
teachings. Whether you seek physical well-being, spiritual fulfillment, or a deeper connection
with the Sunnah, this book is a step toward reviving Prophetic nutrition in your daily life.

What You’ll Find in This Book:

●​ Sunnah/Quranic Foods: A detailed exploration of foods mentioned in the Quran and

Hadith, along with their health benefits.
●​ Nutrition Profile: Hadith references and insights from Islamic scholars and
traditional medicine.
●​ Health Benefits: Tips on how to incorporate Sunnah foods into your daily routine for
a healthier and more balanced life.
●​ Delicious Recipes: A collection of authentic and General modern recipes using
these Sunnah ingredients.

Our beloved Prophet Muhammad ‫ ﷺ‬said:​

"The best of you are those who feed others." (Ahmad 23408)

May this book inspire you to embrace a pure and wholesome lifestyle, following the Sunnah
with sincerity and gratitude. May Allah (‫ )سبحانه وتعالى‬place barakah in your health, your meals,
and your journey toward well-being.
 How to use this Book

This book is designed to be your comprehensive guide to understanding and incorporating

Sunnah foods into your daily life. Whether you are looking for spiritual nourishment,
improved health, or simply delicious recipes, this book will serve as a valuable resource.
Here’s how to make the most of it:

1️⃣ Learn About Sunnah Foods

Each Food section highlights a Sunnah food mentioned in the Quran and Hadith, along with
its nutritional benefits and healing properties. You will find references from Islamic teachings,
as well as insights from traditional medicine and modern nutrition.

2️⃣ Follow the Recipes with Intention

This book contains 180+ nourishing recipes using Sunnah foods, ranging from breakfast,
main courses, desserts, and beverages. Each recipe is designed to be simple, delicious, and
filled with barakah.

3️⃣ Adapt the Recipes to Your Needs

Each person’s health and dietary needs are unique. The recipes in this book are flexible and
can be adjusted to suit your personal preferences or medical requirements.

4️⃣ Revive the Sunnah in Your Daily Life

Beyond recipes, this book is about reviving the Prophetic way of eating. The Prophet ‫ﷺ‬
taught us valuable eating habits such as:

●​ Eating in moderation (Tirmidhi 2380)

●​ Starting meals with Bismillah and ending with Alhamdulillah
●​ Eating with the right hand (Muslim 2020)
●​ Consuming pure and halal food (Quran 2:172)

5️⃣ Use This Book as a Lifelong Guide

This is not just a cookbook, it's a lifestyle guide. Come back to it whenever you need
inspiration, motivation, or knowledge about Sunnah foods and Prophetic nutrition. Share the
knowledge with your family and friends so they can benefit as well.

May Allah (‫ )سبحانه وتعالى‬place barakah in your food, your health, and your life. Ameen.
 1 - Anaqeed (Dried Dates) (‫)أنقاض‬

Dried Dates are one of the most frequently mentioned foods in the Sunnah. They were
loved by the Prophet Muhammad ‫ ﷺ‬and were a staple of his diet. They are rich in
natural sugars, fiber, and essential nutrients, making them an excellent energy source.

Reference:

Anas bin Malik narrated:

"The Messenger of Allah would break the fast with fresh dates before performing Salat. If
there were no fresh dates then (he would break the fast) with dried dates, and if there were
no dried dates then he would take a few sips of water."

(Jami` at-Tirmidhi 696)

 Nutritional Profile of Dried Dates:

Dried dates are rich in:

1.​ Natural Sugars (glucose, fructose) – Quick energy boost.
2.​ Dietary Fiber – Supports digestion and gut health.
3.​ Vitamins:
○​ B vitamins (B6, niacin) – Aid metabolism and brain function.
○​ Vitamin K – Supports bone health.
4.​ Minerals:
○​ Potassium – Regulates blood pressure.
○​ Magnesium – Supports nerve/muscle function.
○​ Iron – Fights anemia.
○​ Calcium – Strengthens bones.
5.​ Antioxidants (flavonoids, carotenoids) – Fight inflammation and oxidative stress.

Health Benefits:

1.​ Heart Health :

○​ High potassium content helps lower blood pressure.
○​ Fiber reduces LDL ("bad" cholesterol).
○​ Antioxidants protect blood vessels from damage.
2.​ Mental Health & Depression Relief :
○​ Magnesium in dates regulates neurotransmitters like serotonin, improving
mood.
○​ B vitamins (especially B6) support brain health and reduce fatigue linked to
depression.
○​ Natural sugars provide instant energy, combating lethargy.
3.​ Digestive Health :

🦴
○​ Fiber prevents constipation and promotes a healthy gut microbiome.
4.​ Bone Strength :
○​ Calcium, magnesium, and phosphorus in dates improve bone density.
5.​ Natural Energy Booster :
○​ Ideal for athletes or fasting (e.g., during Ramadan) due to quick-release
sugars and nutrients.
6.​ Antioxidant Powerhouse :
○​ Reduces inflammation linked to chronic diseases like diabetes or cancer.
 Recipe 1: Anaqeed Milk (Date Shake)

Ingredients:
●​ 1 cup dried dates (anaqeed), pitted
●​ 2 cups milk (dairy or almond/coconut milk)
●​ 1 tsp vanilla extract (ensure alcohol-free)
●​ Ice cubes (optional)
●​ Pinch of cardamom (optional)
Instructions:
1.​ Soak dates in warm water for 10 mins to
soften. Drain.
2.​ Blend dates, milk, vanilla, and cardamom
until smooth.
3.​ Strain through a sieve for silky texture
(optional).
4.​ Serve over ice. Perfect for suhoor or iftar!

Recipe 2: Anaqeed Energy Balls

Ingredients:
●​ 1 cup dried dates
●​ ½ cup almonds/walnuts
●​ ¼ cup rolled oats
●​ 1 tbsp cocoa powder (optional)
●​ 1 tsp coconut oil
●​ Desiccated coconut for coating
Instructions:
1.​ Pulse dates, nuts, oats, cocoa, and coconut
oil in a food processor until sticky.
2.​ Roll into 1-inch balls.
3.​ Coat with desiccated coconut.
4.​ Refrigerate for 1 hour. Great for on-the-go
snacks!
 Recipe 3: Anaqeed Paste (Date Syrup Substitute)

Ingredients:
●​ 1 cup dried dates
●​ ½ cup hot water
Instructions:
1.​ Soak dates in hot water for 15 mins.
2.​ Blend into a smooth paste (add water gradually for desired consistency).
3.​ Simmer in a pan for 5 mins to thicken (optional).
4.​ Use as a natural sweetener for desserts, oatmeal, or drizzled over pancakes!
 2 - Banana (Talh) (‫)طلح‬

The term Talh (‫ )طلح‬in the Quran is interpreted by many classical scholars to refer to
bananas or a similar fruit. However, some scholars suggest it may refer to a type of
tree or plant in Paradise.

Reference:

Quran:
​
"And [banana] trees layered [with fruit]."​
Explanation:
●​ The word Talh (‫ )طلح‬is often interpreted as banana trees due to their layered fruit
clusters.
●​ This verse describes the blessings of Paradise, and bananas are considered one of
the luxurious fruits mentioned in the Quran.

Surah Al-Waqi’ah (56:29):

Nutritional Profile of Bananas:

1.​ Carbohydrates: Natural sugars (glucose, fructose, sucrose) for quick energy.
2.​ Dietary Fiber: Supports digestion and gut health.
3.​ Vitamins:
○​ Vitamin B6 – Supports brain health and metabolism.
○​ Vitamin C – Boosts immunity and skin health.
○​ Folate – Important for cell division and DNA synthesis.
4.​ Minerals:
○​ Potassium – Regulates blood pressure and heart function.
○​ Magnesium – Supports muscle and nerve function.
○​ Manganese – Aids bone health and metabolism.
5.​ Antioxidants: Such as dopamine and catechins, which reduce oxidative stress.

Health Benefits of Bananas:

●​ Heart Health:
○​ High potassium content helps regulate blood pressure and reduces the risk of
stroke.
○​ Fiber supports healthy cholesterol levels.
●​ Mental Health & Depression Relief:
○​ Vitamin B6 helps produce serotonin, a neurotransmitter that improves mood.
○​ Magnesium in bananas can reduce anxiety and promote relaxation.
●​ Digestive Health:
○​ Rich in fiber (especially pectin and resistant starch), which aids digestion and
prevents constipation.
○​ Acts as a natural prebiotic, feeding good gut bacteria.
●​ Energy Booster:
○​ Natural sugars and carbohydrates provide a quick and sustained energy
source, making bananas a great pre- or post-workout snack.
●​ Bone Health:
○​ Contains small amounts of calcium and magnesium, which are essential for
strong bones.
●​ Weight Management:
○​ Low in calories but filling due to their fiber content, making them a great snack
for weight control.
●​ Antioxidant Power:
○​ Reduces oxidative stress and inflammation, lowering the risk of chronic
diseases.
 Recipe 1: Banana Smoothie

.
Ingredients:
●​ 2 ripe bananas
●​ 1 cup milk (dairy or almond/coconut
milk)
●​ 1 tsp honey or date syrup (for
sweetness)
●​ ½ tsp cinnamon (optional)
●​ Ice cubes
Instructions:
1.​ Peel and slice bananas.
2.​ Blend bananas, milk, honey, and
cinnamon until smooth.
3.​ Add ice cubes and blend again.
4.​ Serve chilled. Perfect for suhoor or a
quick snack!

Recipe 2: Banana Fritters

Ingredients:
●​ 2 ripe bananas
●​ ½ cup flour
●​ 2 tbsp rice flour (for crispiness)
●​ 1 tbsp sugar
●​ ¼ tsp salt
●​ ¼ cup water
●​ Oil for frying
Instructions:
1.​ Mash bananas in a bowl.
2.​ Add flour, rice flour, sugar, salt, and
water. Mix into a thick batter.
3.​ Heat oil in a pan. Drop spoonfuls of
batter into the hot oil.
4.​ Fry until golden brown. Drain on paper
towels.
5.​ Serve warm. A classic Southeast Asian treat!
 Recipe 3: Banana Oatmeal Cookies

Ingredients:
●​ 2 ripe bananas, mashed
●​ 1 cup rolled oats
●​ ¼ cup raisins or chopped nuts (optional)
●​ 1 tsp cinnamon
●​ 1 tbsp honey or date syrup (optional)
Instructions:
1.​ Preheat the oven to 180°C (350°F).
2.​ Mix mashed bananas, oats, raisins/nuts, cinnamon, and honey in a bowl.
3.​ Scoop spoonfuls onto a baking tray lined with parchment paper.
4.​ Bake for 12-15 mins until golden.
5.​ Let cool before serving. Healthy and kid-friendly!
 3 - Barley (Sha‘eer) (‫)شعير‬

Barley (Hordeum vulgare) is a whole grain that belongs to the grass family. It is one of
the oldest cultivated grains in the world and has been a staple food in many cultures
for thousands of years.

Reference:

Narrated 'Urwa:
Aisha used to recommend at-Talbina for the sick and for such a person as grieved over a
dead person. She used to say, "I heard Allah's Messenger (‫ )ﷺ‬saying, 'at-Talbina gives
rest to the heart of the patient and makes it active and relieves some of his sorrow and
grief.'"

(Sahih al-Bukhari 5689)

Nutritional Profile of Barley:

●​ Complex Carbohydrates: Provides sustained energy and is low on the glycemic

index.
●​ Dietary Fiber:
○​ Soluble Fiber (beta-glucan) – Helps lower cholesterol and stabilize blood
sugar.
○​ Insoluble Fiber – Promotes digestive health.
●​ Vitamins:
○​ B Vitamins (B1, B3, B6) – Support energy metabolism and brain function.
○​ Folate – Important for cell division and DNA synthesis.
●​ Minerals:
○​ Magnesium – Supports muscle and nerve function.
○​ Phosphorus – Important for bone health.
○​ Selenium – Acts as an antioxidant.
○​ Iron – Helps prevent anemia.
●​ Antioxidants: Such as lignans, which reduce inflammation and oxidative stress.
●​ Protein: Contains a moderate amount of plant-based protein.

Health Benefits of Barley:

●​ Heart Health :
○​ The soluble fiber (beta-glucan) in barley helps lower LDL ("bad") cholesterol
and improve heart health.
○​ Rich in potassium and magnesium, which regulate blood pressure.
●​ Blood Sugar Control :
○​ Barley’s low glycemic index and high fiber content help stabilize blood sugar
levels, making it a great choice for people with diabetes.
●​ Digestive Health :
○​ High fiber content promotes regular bowel movements and prevents
constipation.
○​ Acts as a prebiotic, feeding beneficial gut bacteria and improving gut health.
●​ Weight Management :
○​ Barley is filling due to its high fiber content, which can help reduce appetite
and support weight loss.
●​ Bone Health :
 ○​ Contains phosphorus, magnesium, and calcium, which are essential for
maintaining strong bones.
●​ Antioxidant and Anti-Inflammatory Properties :
○​ Barley contains antioxidants like lignans, which reduce inflammation and
oxidative stress, lowering the risk of chronic diseases.
●​ Cancer Prevention: The fiber and antioxidants in barley may help reduce the risk of
certain cancers, such as colon cancer.

Recipe 1: Talbinah (Barley Soup)

Ingredients:
●​ ½ cup barley flour
●​ 2 cups water or milk (halal-certified)
●​ 1-2 tbsp honey or date syrup (for
sweetness)
●​ 1 tsp ground cinnamon (optional)
●​ A handful of raisins or chopped dates
(optional)
Instructions:
1.​ In a pot, mix barley flour with water or milk
until smooth.
2.​ Cook on medium heat, stirring constantly,
until it thickens (about 15-20 mins).
3.​ Add honey, cinnamon, and raisins/dates.
Stir well.
4.​ Serve warm. Talbinah is a Sunnah food known for its comforting and healing
properties, especially during times of grief or illness.

Recipe 2: Barley Water

Ingredients:
●​ ½ cup barley (whole or pearl)
●​ 4 cups water
●​ 1-2 tbsp honey or date syrup (for sweetness)
●​ 1 tsp ground cinnamon (optional)
Instructions:
1.​ Rinse barley thoroughly under cold water.
2.​ In a pot, add barley and water. Bring to a boil, then reduce heat and simmer for 30
mins.
3.​ Strain the liquid into a jug. Discard the barley or save it for another recipe.
4.​ Add honey or date syrup and cinnamon. Stir well.
5.​ Serve warm or chilled.

Recipe 3: Barley Soup

Ingredients:
●​ ½ cup barley (whole or pearl)
●​ 4 cups vegetable or chicken broth (halal-certified)
●​ 1 carrot, diced
●​ 1 onion, finely chopped
●​ 2 cloves garlic, minced
●​ 1 tsp cumin powder
●​ Salt and pepper to taste
●​ Fresh parsley or cilantro for garnish

Instructions:
1.​ Rinse barley thoroughly under cold water.
2.​ In a pot, sauté onion and garlic until
fragrant. Add carrot and cook for 2-3 mins.
3.​ Add barley, broth, cumin, salt, and pepper.
Bring to a boil, then reduce heat and
simmer for 40-45 mins until barley is
tender.
4.​ Garnish with fresh parsley or cilantro.
Serve warm. A wholesome and nourishing
soup, perfect for cold days!
 4 - Black Seed (Nigella Sativa - ‫)حبة البركة‬

Black seed, also known as Nigella sativa or Habbat al-Barakah (‫)حبة البركة‬, is a small black
seed with powerful medicinal properties. It has been used in Islamic medicine, Ayurveda,
and traditional remedies for centuries. The Prophet Muhammad (‫ )ﷺ‬described it as a
cure for every disease except death. It contains essential nutrients, antioxidants, and
bioactive compounds that promote overall health.

Reference:

Narrated Abu Huraira:

I heard Allah's Messenger (‫ )ﷺ‬saying, "There is healing in black cumin(Black seed) for
all diseases except death."

(Sahih al-Bukhari 5688)

Nutritional Profile of Black seed:

●​ Carbohydrates
○​ Complex Carbohydrates – Provides sustained energy and aids digestion.
○​ Dietary Fiber – Supports gut health and prevents constipation.
●​ Protein
○​ Plant-Based Proteins – Essential for cell repair and immune function.
●​ Fats
○​ Omega-3 & Omega-6 Fatty Acids – Support heart health and reduce
inflammation.
○​ Linoleic Acid – Helps maintain healthy skin and hair.
●​ Vitamins
○​ Vitamin B1 (Thiamine) – Boosts energy metabolism.
○​ Vitamin B2 (Riboflavin) – Supports eye health and reduces fatigue.
○​ Vitamin B3 (Niacin) – Improves brain function and cholesterol levels.
○​ Vitamin C – Strengthens the immune system.
●​ Minerals
○​ Iron – Prevents anemia and boosts oxygen circulation.
○​ Calcium – Essential for strong bones and teeth.
○​ Magnesium – Supports muscle relaxation and reduces stress.
○​ Zinc – Enhances immune function and wound healing.
●​ Antioxidants & Bioactive Compounds
○​ Thymoquinone – Has anti-inflammatory, anti-cancer, and antibacterial
properties.
○​ Carotenoids – Protects cells from oxidative stress.
○​ Saponins – Boosts immunity and fights infections.

Health Benefits of Black seed:

●​ Boosts the Immune System

○​ Strengthens the body's defense against illnesses.
●​ Supports Heart Health
○​ Lowers blood pressure and cholesterol levels.
●​ Aids in Digestion
○​ Relieves bloating, indigestion, and gas.
●​ Regulates Blood Sugar Levels
 ○​ Beneficial for people with diabetes.
●​ Promotes Healthy Skin & Hair
○​ Treats acne, eczema, and strengthens hair follicles.
●​ Fights Infections
○​ Has antibacterial, antifungal, and antiviral properties.
●​ Reduces Inflammation & Pain
○​ Helpful for arthritis and joint pain.
●​ Supports Brain Function
○​ Enhances memory, focus, and reduces anxiety.
●​ Aids in Weight Loss
○​ Boosts metabolism and fat-burning processes.

Recipe 1: Black seed and Honey Paste

Ingredients:

●​ 1 tsp black seed powder

●​ 1 tbsp honey (Sunnah food)

Instructions:

1.​ Mix black seed powder with honey until smooth.

2.​ Eat 1 tsp daily in the morning on an empty
stomach.
 Recipe 2: Black seed Oil and Olive Oil Blend

Ingredients:

●​ 1 tsp black seed oil

●​ 1 tbsp olive oil (Sunnah food)

Instructions:

1.​ Mix black seed oil with olive oil.

2.​ Drink 1 tsp daily or apply to the skin for
healing.

Recipe 3: Black seed Tea

Ingredients:

●​ 1 tsp black seed (whole or crushed)

●​ 1 cup hot water
●​ 1 tsp honey (optional)

Instructions:

1.​ Boil water and add black seeds.

2.​ Let steep for 5-10 minutes.
3.​ Strain and add honey for taste.
 5 - Basil (Reehan - ‫)ر يحان‬

Basil is an aromatic herb widely used in cooking and traditional medicine. It is known for
its refreshing fragrance, medicinal properties, and numerous health benefits. In Arabic,
basil is called Reehan (‫)ريحان‬, and it is mentioned in the Quran as a blessing and a sign of
Paradise. Basil contains powerful antioxidants, essential vitamins, and anti-inflammatory
compounds that support overall well-being.

Reference:

Abu Hurairah (May Allah be pleased with him) said:

The Messenger of Allah (‫ )ﷺ‬said, "He who is presented with a flower of sweet basil
should not reject it, because it is light in weight and pleasant in odour." [Muslim].

( Riyad as-Salihin 1786)

Nutritional Profile of Basil:

●​ Carbohydrates
○​ Simple Carbohydrates – Provides quick energy.
○​ Dietary Fiber – Supports digestion and gut health.
●​ Protein
○​ Plant-Based Protein – Supports muscle repair and enzyme production.
●​ Fats
○​ Omega-3 Fatty Acids – Reduces inflammation and supports brain health.
●​ Vitamins
○​ Vitamin A – Essential for eye health and immune function.
○​ Vitamin C – Boosts immunity and promotes skin health.
○​ Vitamin K – Important for blood clotting and bone health.
○​ B Vitamins (B1, B2, B6) – Support metabolism and energy production.
●​ Minerals
○​ Calcium – Strengthens bones and teeth.
○​ Iron – Prevents anemia and improves oxygen circulation.
○​ Magnesium – Supports muscle and nerve function.
○​ Potassium – Regulates blood pressure and hydration.
●​ Antioxidants & Bioactive Compounds
○​ Flavonoids – Protects cells from oxidative stress.
○​ Eugenol – Has antibacterial and anti-inflammatory properties.
○​ Lutein & Zeaxanthin – Supports eye health.

Health Benefits of Basil:

●​ Boosts the Immune System

○​ Rich in antioxidants that help fight infections.
●​ Supports Heart Health
○​ Lowers blood pressure and improves circulation.
●​ Aids Digestion
○​ Reduces bloating, gas, and stomach discomfort.
●​ Has Anti-Inflammatory Properties
○​ Helpful for arthritis, muscle pain, and inflammation.
●​ Improves Mental Clarity & Reduces Stress
○​ Acts as a natural adaptogen to balance stress hormones.
 ●​ Supports Respiratory Health
○​ Relieves cough, cold, and asthma symptoms.
●​ Promotes Healthy Skin & Hair
○​ Protects against acne and scalp infections.
●​ Detoxifies the Body
○​ Cleanses the liver and removes toxins.
●​ Helps in Weight Loss
○​ Boosts metabolism and fat-burning process.

Recipe 1: Basil and Honey Tea

Ingredients:

●​ 5-6 fresh basil leaves (or 1 tsp dried

basil)
●​ 1 cup hot water
●​ 1 tsp honey (Sunnah food)

Instructions:

1.​ Boil water and add basil leaves.

2.​ Let steep for 5-7 minutes.
3.​ Strain and mix in honey.
4.​ Drink warm.

Recipe 2: Basil and Olive Oil Dressing

Ingredients:

●​ ½ cup fresh basil leaves (chopped)

●​ 3 tbsp olive oil (Sunnah food)
●​ 1 tbsp lemon juice
●​ ½ tsp salt

Instructions:

1.​ Blend all ingredients until smooth.

2.​ Use as a salad dressing or dip for bread.
 Recipe 3: Basil and Date Smoothie

Ingredients:

●​ 1 cup milk or yogurt

●​ 3-5 dates (Sunnah food)
●​ 5-6 basil leaves
●​ ½ tsp cinnamon (optional)

Instructions:

1.​ Blend all ingredients until smooth.

2.​ Serve chilled.
 6 - Bread (Khubz - ‫)خبز‬

Bread is a staple food in many cultures, including the Arab world. It is made from flour,
water, and sometimes yeast, then baked to form different varieties such as flatbread,
leavened bread, or wholegrain bread. In Islamic tradition, bread holds great significance
as a daily source of sustenance, and the Prophet Muhammad (‫ )ﷺ‬consumed it
regularly, often with olive oil, vinegar, or dates.

Reference:

It was narrated that Anas bin Malik said:

“Umm Sulaim made some bread for the Prophet (‫)ﷺ‬, and she put a little ghee on it. Then
she said: ‘Go to the Prophet (‫ )ﷺ‬and invite him (to come and eat).’ So I went and told him:
‘My mother is inviting you (to come and eat).’ So he stood up, and said to the people who
were with him: ‘Get up.’ I went ahead of him and told her. Then the Prophet (‫ )ﷺ‬came and
said: ‘Bring what you have made.’ She said: ‘I only made it for you alone.’ He said: ‘Bring it.’
Then he said: ‘O Anas, bring (them) in to me ten by ten.’ So I kept bringing them in ten by
ten, and they ate their fill, and there were eighty of them.”

(Sunan Ibn Majah 3342)

Nutritional Profile of Bread:

●​ Carbohydrates
○​ Complex Carbohydrates – Provides sustained energy and supports digestion.
○​ Dietary Fiber (in whole grain bread) – Aids digestion and promotes gut health.
●​ Protein
○​ Plant-Based Protein – Supports muscle growth and repair.
●​ Fats
○​ Low in Fats – Depends on preparation; wholegrain bread has healthy fats.
●​ Vitamins
○​ B Vitamins (B1, B2, B3, B6) – Essential for energy metabolism and brain
function.
○​ Folate (B9) – Important for cell division and red blood cell formation.
●​ Minerals
○​ Iron – Prevents anemia and supports oxygen transport in the blood.
○​ Magnesium – Supports muscle and nerve function.
○​ Zinc – Boosts the immune system and helps in healing.
○​ Selenium – Acts as an antioxidant and supports metabolism.

Health Benefits of Bread:

●​ Provides Energy
○​ Rich in carbohydrates, which fuel the body and brain.
●​ Aids in Digestion
○​ Wholegrain bread promotes gut health due to high fiber content.
●​ Supports Heart Health
○​ Whole wheat bread helps lower cholesterol and maintain blood pressure.
●​ Good for Muscle & Bone Health
○​ Contains protein and minerals essential for muscle repair and bone strength.
●​ Improves Brain Function
○​ B vitamins and carbohydrates help maintain cognitive health.
●​ Boosts the Immune System
○​ Zinc, selenium, and iron contribute to immunity and overall health.
 Recipe 1: Bread with Vinegar

Ingredients:

●​ 1 slice of barley or wheat bread

●​ 1 tbsp vinegar (Sunnah food)

Instructions:

1.​ Toast or warm the bread.

2.​ Dip it in vinegar and eat.

Recipe 2: Bread with Olive Oil and Honey

Ingredients:

●​ 1 slice of whole wheat or barley bread

●​ 1 tbsp olive oil (Sunnah food)
●​ 1 tsp honey (Sunnah food)

Instructions:

1.​ Drizzle olive oil on warm bread.

2.​ Spread honey on top.
3.​ Enjoy as a healthy breakfast.
 Recipe 3: Bread with Ghee

Ingredients:

●​ 1 slice of barley or whole wheat bread

●​ 1 tbsp ghee (clarified butter)

Instructions:

1.​ Warm the bread slightly.

2.​ Spread ghee over the bread while warm.
3.​ Eat with your right hand, following the Sunnah.
 7 - Beetroot (Silq - ‫)سلق‬

Beetroot is a nutrient-dense root vegetable known for its deep red color and numerous
health benefits. It is rich in antioxidants, vitamins, and minerals that support heart health,
digestion, and overall well-being. In traditional Islamic medicine, beet greens (leaves) were
also consumed for their nutritional benefits.

Reference:

Narrated Sahl bin Sa`d:

We used to be happy on Fridays, for there was an old lady who used to pull out the roots of
Silq(Beetroot) and put it in a cooking pot with some barley. When we had finished the
prayer, we would visit her and she would present that dish before us. So we used to be
happy on Fridays because of that, and we never used to take our meals or have a mid-day
nap except after the Friday prayer. By Allah, that meal contained no fat.

(Sahih al-Bukhari 5403)

Nutritional Profile of Beetroot:

●​ Carbohydrates
○​ Simple Carbohydrates – Provides quick energy for the body.
○​ Dietary Fiber – Aids digestion and promotes gut health.
●​ Protein
○​ Plant-Based Protein – Supports muscle repair and enzyme function.
●​ Fats
○​ Low in Fats – Contains negligible amounts of fat.
●​ Vitamins
○​ Vitamin A – Essential for eye health and immunity.
○​ Vitamin C – Boosts immune function and improves skin health.
○​ Vitamin K – Supports blood clotting and bone health.
○​ B Vitamins (B6, Folate - B9) – Vital for brain function and red blood cell
formation.
●​ Minerals
○​ Iron – Prevents anemia and improves oxygen transport in the blood.
○​ Magnesium – Supports muscle and nerve function.
○​ Potassium – Helps regulate blood pressure and fluid balance.
○​ Calcium – Strengthens bones and teeth.
○​ Nitrates – Enhance blood circulation and reduce high blood pressure.
●​ Antioxidants & Bioactive Compounds
○​ Betalains – Powerful antioxidants that fight inflammation.
○​ Lutein & Zeaxanthin – Support eye health and reduce oxidative stress.

Health Benefits of Beetroot:

●​ Supports Heart Health

○​ Nitrate content helps lower blood pressure and improve circulation.
●​ Boosts Stamina & Energy Levels
○​ Enhances oxygen flow to muscles, improving endurance.
●​ Aids Digestion & Gut Health
○​ High fiber content promotes regular bowel movements.
●​ Improves Brain Function
○​ Increases blood flow to the brain, enhancing memory and focus.
●​ Helps in Detoxification
○​ Supports liver function and removes toxins from the body.
 ●​ Supports Healthy Skin & Hair
○​ Rich in antioxidants that protect against aging and skin damage.
●​ Regulates Blood Sugar Levels
○​ Low glycemic index prevents sudden spikes in blood sugar.
●​ Promotes Strong Bones & Teeth
○​ Calcium, magnesium, and vitamin K support bone health.

Recipe 1: Beetroot and Honey Drink

Ingredients:

●​ 1 medium beetroot (peeled & chopped)

●​ 1 cup water
●​ 1 tbsp honey (Sunnah food)
●​ ½ tsp lemon juice

Instructions:

1.​ Blend beetroot with water until smooth.

2.​ Strain and mix in honey & lemon juice.
3.​ Serve chilled.
 Recipe 2: Beetroot and Olive Oil Salad

Ingredients:

●​ 1 boiled beetroot (sliced)

●​ 1 tbsp olive oil (Sunnah food)
●​ ½ tsp vinegar (Sunnah food)
●​ ½ tsp salt & black pepper

Instructions:

1.​ Slice the boiled beetroot into thin pieces.

2.​ Drizzle with olive oil & vinegar.
3.​ Sprinkle salt & black pepper.
4.​ Serve fresh.

Recipe 3: Beetroot and Yogurt Dip

Ingredients:

●​ 1 small beetroot (boiled & mashed)

●​ ½ cup yogurt (Sunnah food)
●​ ½ tsp cumin powder
●​ ½ tsp salt
●​ 1 garlic clove (crushed, optional)

Instructions:

1.​ Mix mashed beetroot with yogurt.

2.​ Add cumin, salt, and garlic.
3.​ Serve as a dip with bread or salad.
 8 - Butter (Zubd - ‫)زبد‬

Butter (Zubd - ‫ )زبد‬was known and used during the time of the Prophet Muhammad ‫ﷺ‬
and the Sahabah. It is a natural dairy product with numerous health benefits, especially
when made from pure and halal sources.

Reference:

Narrated Anas bin Malik:

Abu Talha said to Um Sulaim, "I have heard the voice of Allah's Messenger (‫ )ﷺ‬which was
feeble, and I think that he is hungry. Have you got something (to eat)?" She took out some
loaves of barley bread, then took her face-covering sheet and wrapped the bread in part of it,
and pushed it under my garment and turned the rest of it around my body and sent me to
Allah's Messenger (‫ )ﷺ‬. I went with that, and found Allah's Messenger (‫ )ﷺ‬in the
mosque with some people. I stood up near them, and Allah's Messenger (‫ )ﷺ‬asked me,
"Have you been sent by Abu Talha?" I said, "Yes." He asked, "With some food (for us)?" I
said, "Yes." Then Allah's Messenger (‫ )ﷺ‬said to all those who were with him, "Get up!" He
set out (and all the people accompanied him) and I proceeded ahead of them till I came to
Abu Talha. Abu Talha then said, "O Um Sulaim! Allah's Messenger (‫ )ﷺ‬has arrived along
with the people, and we do not have food enough to feed them all." She said, "Allah and His
Apostle know better." So Abu Talha went out till he met Allah's Messenger (‫)ﷺ‬. Then Abu
Talha and Allah's Messenger (‫ )ﷺ‬came and entered the house. Allah's Apostle said, "Um
Sulaim ! Bring whatever you have." She brought that very bread. The Prophet (‫ )ﷺ‬ordered
that it be crushed into small pieces, and Um Sulaim pressed a skin of butter on it. Then
Allah's Apostle said whatever Allah wished him to say (to bless the food) and then added,
"Admit ten (men)." So they were admitted, ate their fill and went out. The Prophet (‫ )ﷺ‬then
said, "Admit ten (more)." They were admitted, ate their full, and went out. He then again
said, "Admit ten more!" They were admitted, ate their fill, and went out. He admitted ten
more, and so all those people ate their fill, and they were eighty men.

(Sahih al-Bukhari 5381)

Nutritional Profile of Butter:

●​ Carbohydrates
○​ Contains minimal carbohydrates.
●​ Fats
○​ Saturated Fats – Provide energy and support cell function.
○​ Monounsaturated Fats – Support heart health and reduce inflammation.
○​ Conjugated Linoleic Acid (CLA) – Has antioxidant and anti-cancer properties.
○​ Omega-3 & Omega-6 Fatty Acids – Essential for brain and heart health.
●​ Vitamins
○​ Vitamin A – Essential for vision, skin health, and immune function.
○​ Vitamin D – Supports bone health and immune function.
○​ Vitamin E – Acts as an antioxidant, protecting cells from damage.
○​ Vitamin K2 – Supports calcium metabolism and bone strength.
●​ Minerals
○​ Calcium – Strengthens bones and teeth.
○​ Phosphorus – Essential for energy metabolism and bone health.
○​ Selenium – Powerful antioxidant that supports immunity.
●​ Bioactive Compounds
○​ Butyrate – Supports gut health and reduces inflammation.
○​ Glycosphingolipids – Protect the stomach lining from infections.

Health Benefits of Butter:

●​ Promotes Digestive Health

○​ Butyrate in butter helps heal the gut lining and supports digestion.
●​ Supports Brain Function
○​ Omega-3 fatty acids and healthy fats nourish brain cells.
●​ Strengthens Bones
○​ Rich in Vitamin K2 and calcium, essential for bone density.
●​ Boosts Immunity
○​ Contains vitamins A, D, and E, which support the immune system.
●​ Protects the Heart
○​ Monounsaturated fats help regulate cholesterol levels.
●​ Provides Quick Energy
○​ Fatty acids in butter are easily absorbed and used as energy.
●​ Supports Skin & Hair Health
○​ Vitamin A and E nourish the skin and scalp.
 ●​ Anti-Inflammatory Effects
○​ Butyrate and CLA reduce inflammation and oxidative stress.

Recipe 1: Butter and Barley Bread

Ingredients:

●​ 1 slice barley bread (Sunnah food)

●​ 1 tbsp fresh butter (Zubd - ‫)زبد‬
●​ 1 tbsp honey (Sunnah food, optional)

Instructions:

1.​ Spread fresh butter over warm barley bread.

2.​ Drizzle with honey for extra taste.
3.​ Enjoy as a Sunnah breakfast.

Recipe 2: Butter and Date Spread

Ingredients:

●​ ½ cup soft butter

●​ ½ cup blended dates (Tamr - ‫تمر‬, Sunnah food)
●​ ½ tsp cinnamon

Instructions:

1.​ Blend butter and dates together until smooth.

2.​ Spread on bread or eat alone as a Sunnah snack.
 Recipe 3: Buttered Rice with Herbs

Ingredients:

●​ 1 cup cooked rice

●​ 1 tbsp butter
●​ ½ tsp black seed (Sunnah food)
●​ ½ tsp salt

Instructions:

1.​ Melt butter over warm rice.

2.​ Sprinkle black seed & mix.
3.​ Serve warm as a simple meal.
 9 - Camel Milk (Laban Al-Ibil - ‫)لبن الإبل‬

Camel milk is a nutrient-rich dairy product that has been consumed for centuries,
especially in Arab and desert regions. It is known for its high medicinal value and has
been used in traditional Islamic and prophetic medicine to treat various ailments. Lighter
and easier to digest than cow’s milk, camel milk is a rich source of proteins, vitamins,
minerals, and healthy fats.

Reference:

Narrated Anas:
The climate of Medina did not suit some people, so the Prophet (‫ )ﷺ‬ordered them to
follow his shepherd, i.e. his camels, and drink their milk and urine (as a medicine). So they
followed the shepherd that is the camels and drank their milk and urine till their bodies
became healthy. Then they killed the shepherd and drove away the camels. When the news
reached the Prophet (‫ )ﷺ‬he sent some people in their pursuit. When they were brought,
he cut their hands and feet and their eyes were branded with heated pieces of iron.

(Sahih al-Bukhari 5686)

Nutritional Profile of Camel Milk:

●​ Carbohydrates
○​ Lactose (Natural Sugar) – Lower than in cow’s milk, making it easier to digest.
●​ Protein
○​ High-Quality Animal Protein – Supports muscle growth and repair.
○​ Immunoglobulins – Boosts immune system function.
●​ Fats
○​ Healthy Omega-3 and Omega-6 Fatty Acids – Support heart and brain health.
○​ Low in Saturated Fat – Healthier than cow’s milk.
●​ Vitamins
○​ Vitamin C – Boosts immunity and acts as an antioxidant.
○​ Vitamin B12 – Essential for nerve function and red blood cell production.
○​ Vitamin A – Supports vision and skin health.
○​ Vitamin D – Enhances calcium absorption for strong bones.
●​ Minerals
○​ Calcium – Strengthens bones and teeth.
○​ Magnesium – Aids in muscle and nerve function.
○​ Potassium – Regulates blood pressure and heart function.
○​ Zinc – Boosts immune function and healing.
○​ Iron – Prevents anemia and improves oxygen transport.
●​ Antioxidants & Bioactive Compounds
○​ Lactoferrin – Fights bacteria and viruses.
○​ Lysozyme – Supports gut health and immunity.

Health Benefits of Camel Milk:

●​ Boosts Immunity
○​ Rich in natural antibodies and lactoferrin to fight infections.
●​ Supports Digestive Health
○​ Lower in lactose, making it suitable for people with lactose intolerance.
○​ Contains probiotics that improve gut bacteria balance.
●​ Regulates Blood Sugar
○​ Improves insulin sensitivity and helps manage diabetes.
●​ Enhances Brain Function
○​ Omega-3 fatty acids and bioactive compounds support cognitive health.
●​ Improves Heart Health
○​ Healthy fats and minerals help regulate cholesterol and blood pressure.
 ●​ Supports Growth & Development
○​ Rich in protein, calcium, and vitamins essential for children and adults.
●​ Promotes Healthy Skin
○​ Vitamin C and antioxidants reduce inflammation and slow aging.

Recipe 1: Plain Camel Milk

Ingredients:

●​ 1 cup fresh camel milk

Instructions:

1.​ Drink fresh camel milk as is.

2.​ Say "Bismillah" before drinking and praise Allah
after drinking.
3.​ Follow the Sunnah by drinking in three sips.

Recipe 2: Camel Milk and Honey Drink

Ingredients:

●​ 1 cup camel milk

●​ 1 tbsp honey (Sunnah food)

Instructions:

1.​ Warm the camel milk slightly (do not boil).

2.​ Stir in honey until dissolved.
3.​ Drink warm.
 Recipe 3: Camel Milk and Date Smoothie

Ingredients:

●​ 1 cup camel milk

●​ 3-5 dates (Sunnah food)
●​ ½ tsp cinnamon (optional)

Instructions:

1.​ Blend camel milk & dates until smooth.

2.​ Add cinnamon for extra flavor.
3.​ Serve chilled or warm.
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