In short
The food of the Sunnah was simple: dates, milk, barley, gourd, olive oil, vinegar, honey, ghee and bread, shared with gratitude. This guide gives you twenty halal dishes inspired by those foods. Each one comes with a full ingredient list, a step-by-step method with timings, cook's notes and the hadith or Qur'an reference behind it.
When people ask how to bring the Sunnah into daily life, they often think of big changes. Sometimes it starts at the table. A plate of dates before iftar, a warm bowl of barley on a cold morning, a pot of gourd soup for the family: none of it is complicated, and all of it can be done with intention.
These are dishes inspired by the Sunnah. They are home recipes built around foods mentioned in the hadith and the Qur'an, not an exact copy of what was cooked fourteen centuries ago, and not a medical plan. Cook them, share them and say Bismillah.
20 dishes
From a 3-minute drink to a family feast
Step by step
Timings, visual cues and fixes for common problems
Indian pantry
Ingredients and substitutes you can find at home
Referenced
Every dish links to its source so you can read more
First, the Sunnah Manners of Eating
Before any recipe, the way we eat matters. These small habits are the heart of a Sunnah meal.
Begin with Bismillah
Say the name of Allah before you eat, and thank Him when you finish.
Right hand, nearest food
Eat with your right hand and from what is in front of you (Sahih al-Bukhari 5376).
Do not overfill
A third for food, a third for drink and a third for breath (Jami' at-Tirmidhi 2380, graded hasan sahih).
Eat together
Share your table with family, neighbours and guests. Food is more blessed when it is shared.
Read the narrations: Bukhari 5376 · Tirmidhi 2380
Before You Cook: The Basics
Ingredients and equipment
- Halal meat and fresh fish from a seller you trust
- Clean glass jars, a heavy-bottomed pot, a tawa or flat pan, a blender or food processor
- Measuring cups and spoons (1 cup = 240 ml, 1 tablespoon = 15 ml, 1 teaspoon = 5 ml)
- Barley flour (jau ka atta), ghee, extra virgin olive oil, vinegar, honey and dates
Kitchen safety
- Wash hands, boards and knives before and after handling meat or fish
- Cook meat, chicken and fish until tender and cooked through
- Refrigerate leftovers within 2 hours
- Reheat soups and stews until steaming hot
- Barley contains gluten. Avoid it if you have coeliac disease
Times in this guide are a guide, not a rule. Ovens, stoves and pumpkins vary, so trust the visual cues in each step (soft, golden, thick) as much as the clock.
1. Dates and Milk
Dates and milk are among the most loved foods of the Sunnah, and the easiest to prepare. Dates are also the food of breaking the fast (Sunan Abi Dawud 2356). This chilled version works for suhoor, iftar or any time you want something light and filling.
Ingredients
- 6 soft dates (Ajwa, Burni or similar), about 60 g
- 2 cups (480 ml) cold full-fat milk
- A pinch of cardamom powder (optional)
- 2 to 3 ice cubes (optional)
Method
- Check the dates (1 min). Tear each date open and remove the seed and any stem. If the dates feel firm or dry, cover them with warm water for 10 minutes and drain.
- Blend (1 min). Put the dates, cardamom and half the milk into the blender. Blend for 30 seconds until no pieces are visible.
- Add the rest. Pour in the remaining milk and blend for 15 seconds more. It should look smooth and light brown.
- Taste. If you want it sweeter, add another date, not sugar. If it is too thick, add a splash of milk.
- Serve. Pour into two glasses over ice, say Bismillah and drink within 15 minutes, or refrigerate and drink within 24 hours. Shake or stir before serving.
Cook's notes
- Keep the date seeds. Wash and dry them if you plan to grind them for other uses.
- For a warm version in winter, heat the milk gently (do not boil) and blend with the dates.
- For a quick daily option, you can also stir a spoonful of Shifa-e-Ajwa Paste into warm milk, following the directions on the product page.
- Looking for dates? See our premium Ajwa dates and Burni dates of Madina.
Related: Sunan Abi Dawud 2356 (breaking the fast with dates)
2. Cucumber and Dates Plate
Abdullah ibn Ja'far (may Allah be pleased with him) said he saw the Messenger of Allah ﷺ eating fresh dates with cucumber (Sahih al-Bukhari 5440; also in Sahih Muslim 2043 and Jami' at-Tirmidhi 1844). Cool, crisp cucumber with soft, sweet dates is refreshing in hot weather and takes minutes.
Ingredients
- 2 firm cucumbers (long, thin ones if you can find them)
- 10 fresh (rutab) or soft dates
- A squeeze of lemon (optional)
- A pinch of rock salt (optional)
Method
- Chill (optional). Keep the cucumbers in the fridge for 30 minutes so they are crisp.
- Wash. Wash the cucumbers well. Peel only if the skin is waxed or bitter.
- Cut. Slice the cucumbers lengthwise into spears about the thickness of a finger.
- Prepare the dates. Slit each date and remove the seed. If using firm dry dates, soak in warm water for 5 minutes and pat dry.
- Arrange. Place the cucumber spears and dates alternately on a plate. Add lemon and a pinch of salt on the cucumber if you like.
- Serve straight away, with a glass of water.
Cook's notes
- Fresh (rutab) dates are the closest to the narration. They are seasonal, so soft dates work year-round.
- Choose seedless or small-seed cucumbers. A bitter cucumber will spoil the pairing, so taste a slice first.
Read the narrations: Bukhari 5440 · Muslim 2043 · Tirmidhi 1844
3. Date-Soaked Water (Nabidh)
Ibn Abbas (may Allah be pleased with him) reported that nabidh was prepared for the Messenger of Allah ﷺ at the start of the night and he drank it in the morning, and that anything left over was given away or poured out (Sahih Muslim 2004). It is a gentle, naturally sweet drink for suhoor or iftar.
Ingredients
- 8 dates of one kind (Ajwa, Burni or Khajoor), about 80 g
- 3 cups (720 ml) clean drinking water
- A clean glass jar or bottle with a lid
Method
- Sterilise the jar. Wash the jar with hot soapy water, rinse well and let it air dry.
- Prepare the dates. Wash the dates. Slit each one open so the sweetness can infuse.
- Soak. Put the dates in the jar, add the water, cover and leave in a cool place overnight (8 to 10 hours). In warm weather, keep it in the refrigerator.
- Squeeze and strain. In the morning, press the dates gently with a clean spoon to release the sweetness. Strain the water into a glass.
- Drink. Serve chilled or at room temperature at suhoor or iftar. Eat the soaked dates too.
- Finish. Drink the batch within 24 hours. Pour away any leftover and wash the jar before making a fresh batch.
Important: how long is too long?
Sahih Muslim 2004 is in a chapter on the permissibility of nabidh as long as it has not become strong or intoxicating. At home, play it safe: soak for one night, drink within 24 hours, keep it refrigerated in warm weather, and throw away anything left over. If it bubbles, fizzes, smells sour or alcoholic or tastes sharp, discard it. A fermented drink is not permissible.
Cook's notes
- Use one kind of dates per batch. The hadith in Sahih Muslim 1988 advises against mixing ripe and unripe dates, or dates and grapes, in the same nabidh.
- Do not top up an old batch with fresh dates. Always start with a clean jar.
- Dates are high in natural sugar. If you have diabetes, check with your doctor before drinking it daily.
Read the narrations: Muslim 2004 · Muslim 1988
4. Honey in Warm Water
Honey is a gift mentioned in the Qur'an (Surah An-Nahl, 16:69), and Anas ibn Malik (may Allah be pleased with him) reported that Umm Sulaim gave the Prophet ﷺ water, honey, milk and nabidh in her wooden cup. This simple drink takes three minutes.
Ingredients
- 1 cup (240 ml) drinking water
- 1 teaspoon (about 7 g) raw honey
- A squeeze of lemon (optional)
Method
- Warm the water (2 min). Heat the water until it is comfortably warm to the touch, not boiling. If you heat it too much, let it cool for a few minutes.
- Add the honey. Pour the water into a cup and stir in the honey until it dissolves completely.
- Finish. Add lemon if you like, say Bismillah and sip slowly.
Cook's notes
- Do not pour honey into boiling water. Very hot water changes its flavour and texture.
- Honey must never be given to babies under 12 months.
- If you are watching your sugar intake, keep it to one teaspoon and ask your doctor.
Read the verse: Qur'an 16:69
5. Hais (Dates, Ghee and Cheese)
Hais is one of the oldest dishes of the Sunnah. Anas ibn Malik (may Allah be pleased with him) reported that after the Prophet ﷺ married Safiyyah (may Allah be pleased with her), people brought dates, dried yoghurt cheese and ghee, and they made hais, which was the wedding banquet (Sahih al-Bukhari 371; 5387). It is sweet, rich and filling, and perfect for a gathering.
Ingredients
- 250 g soft dates, pitted (about 1 packed cup)
- 3 tablespoons ghee (45 g)
- 100 g dried yoghurt cheese (aqit), or firm paneer crumbled very fine
- 2 tablespoons roasted barley or wheat flour (optional, makes it firmer)
- Warm bread, to serve
Method
- Prepare (5 min). Remove the seeds from the dates and chop them roughly. Crumble the cheese into small pieces with your fingers.
- Melt the ghee. Warm 2 tablespoons of ghee in a pan over low heat for 1 minute.
- Soften the dates (4 min). Add the dates and press them with the back of a spoon as they warm, until they become a soft, sticky paste.
- Add the cheese. Take the pan off the heat. Fold in the crumbled cheese, and the roasted flour if using, until just combined.
- Shape. Let it cool for 5 minutes. Grease your hands with the last tablespoon of ghee and roll the mixture into walnut-sized balls, or press it flat onto a plate.
- Serve. Eat warm or at room temperature with warm bread.
Cook's notes
- Aqit (dried yoghurt cheese) is sold in Middle Eastern shops. In India, firm paneer or well-pressed dry curd cheese is an easy substitute.
- If the mixture is too sticky to shape, rest it in the fridge for 15 minutes. If it is too dry, add a teaspoon of warm ghee.
- Keep in a sealed container in the fridge and eat within 2 days, especially if you use paneer.
Read the narrations: Bukhari 371 · Bukhari 5387
6. Olive Oil, Vinegar and Bread
The Prophet ﷺ said that vinegar is an excellent condiment (Sahih Muslim 2051), and in another narration, Jabir (may Allah be pleased with him) reports that the Prophet ﷺ asked for a condiment and was brought only vinegar, and said it is a good condiment (Sahih Muslim 2052). Olive oil is praised in the Qur'an as coming from a blessed tree (24:35). Together with warm bread they make a simple starter or light meal.
Ingredients
- 3 tablespoons extra virgin olive oil
- 1 tablespoon good vinegar (grape or apple)
- A pinch of salt
- 1/2 teaspoon black seed (kalonji)
- 2 pieces of warm whole wheat or barley bread
Method
- Warm the bread (2 min). Heat a tawa on medium and warm the bread for 30 to 40 seconds on each side until soft and fragrant.
- Pour the oil. Pour the olive oil into a small shallow dish.
- Add the vinegar. Drizzle the vinegar over the oil and add the salt. Stir once, lightly.
- Finish. Sprinkle the kalonji on top.
- Serve. Tear the bread and dip.
Cook's notes
- Use a good, fresh extra virgin olive oil in a dark bottle. It should smell grassy, not flat.
- Keep the vinegar mild. A strong white vinegar will overpower the oil.
- Serve this before a meal, as the Sunnah of starting simply.
Read the narrations: Muslim 2051 · Muslim 2052 · Qur'an 24:35
7. Barley Talbina
Talbina is a soft barley porridge. Aisha (may Allah be pleased with her) is reported to have had a pot of talbina cooked when relatives gathered after a death, then poured it over tharid and invited the women to eat (Sahih al-Bukhari 5417). It is a gentle food of comfort, and a lovely warm start to a cool morning. We present it here as a traditional food, not a treatment.
Ingredients
- 3 tablespoons (about 30 g) barley flour
- 1 cup (240 ml) water
- 1 cup (240 ml) milk
- 1 teaspoon honey, added at the end
- 2 dates, chopped, to top
- A few saffron strands or a pinch of cardamom (optional)
Method
- Make a slurry (2 min). Put the barley flour in a cold saucepan and whisk in the water slowly until there are no lumps.
- Cook the barley (8 to 10 min). Place on medium-low heat and stir constantly. It will begin to thicken after about 5 minutes. Cook until it coats the back of a spoon, like thin custard.
- Add the milk. Pour in the milk gradually, stirring all the time. Simmer gently for 4 to 5 minutes. Do not let it boil hard or it will catch on the bottom.
- Rest (2 min). Take it off the heat and let it cool slightly so the honey keeps its flavour.
- Sweeten and serve. Stir in the honey, top with chopped dates and saffron or cardamom, and serve warm in a bowl.
Cook's notes
- If you get lumps, whisk hard or use a hand blender for 5 seconds.
- If it is too thick, loosen it with a splash of warm milk. If too thin, simmer 2 more minutes.
- Barley bran or whole barley can be used too, but the cooking time is longer. Barley flour is the easiest to find in India (jau ka atta).
- For a heartier dish, pour a thin talbina over torn bread and meat as in the narration (see tharid below).
Read the narration: Bukhari 5417
8. Barley Flatbread (Jau Ki Roti)
Anas (may Allah be pleased with him) reported that a tailor invited the Prophet ﷺ and served barley bread and a soup containing gourd and dried meat (Sahih Muslim 2041; Sunan Abi Dawud 3782). Barley bread is dense and nutty. Because barley has little gluten-forming ability, a blend with whole wheat flour makes it much easier to roll.
Ingredients
- 1 cup (about 120 g) barley flour, plus extra for rolling
- 1 cup (about 120 g) whole wheat flour (atta)
- 3/4 teaspoon salt
- 1 tablespoon olive oil
- 3/4 to 1 cup (180 to 240 ml) warm water
- Ghee for brushing
Method
- Mix the flours (2 min). Combine both flours and the salt in a large bowl. Add the olive oil and rub it in with your fingertips.
- Make the dough (5 min). Add warm water a little at a time, mixing, until a soft, slightly sticky dough forms. Knead for 5 minutes until smooth.
- Rest (15 min). Cover with a damp cloth. Resting lets the barley absorb the water and makes the dough easier to roll.
- Shape. Divide into 6 equal balls. Roll each into a circle about 15 cm across, dusting with barley flour so it does not stick.
- Cook (2 min each). Heat the tawa on medium-high. Cook the roti for about 40 seconds until small bubbles appear, flip and cook 40 seconds more. Press the edges gently with a folded cloth so it puffs.
- Finish. Brush with a little ghee and wrap in a clean cloth to keep soft. Serve warm.
Cook's notes
- If the dough cracks when you roll it, it needs a little more water. Knead it in and rest 5 minutes.
- If it feels stiff or crumbly, you have too much barley. Add 2 tablespoons of wheat flour.
- Eat the bread the same day. Reheat on a tawa for 20 seconds per side.
- Barley contains gluten, so this bread is not suitable for people with coeliac disease.
Read the narrations: Muslim 2041 · Abu Dawud 3782
9. Gourd and Meat Soup (Kaddu Ka Shorba)
Anas (may Allah be pleased with him) said that the Prophet ﷺ picked pieces of gourd from around the dish, and that he himself has loved gourd ever since (Sahih al-Bukhari 5379; Sahih Muslim 2041). In one report the meal was barley bread and a soup with gourd and dried sliced meat. This mild soup is a gentle, family-friendly way to follow that love of gourd.
Ingredients
- 300 g halal lamb or beef, cut into small cubes (or chicken)
- 500 g pumpkin (kaddu) or bottle gourd (lauki), peeled and cubed
- 1 onion, finely chopped
- 1 tablespoon olive oil or ghee
- 1 teaspoon cumin seeds
- 1 teaspoon salt (adjust to taste)
- 1/2 teaspoon black pepper
- 5 cups (1.2 litres) water
- Fresh coriander to finish
Method
- Brown the meat (6 min). Heat the oil in a heavy pot over medium heat. Add the meat and cook until lightly browned on all sides.
- Soften the onion (3 min). Add the cumin seeds and onion and cook until the onion is soft and golden.
- Simmer the meat (30 to 45 min). Add water, salt and pepper and bring to a boil. Skim off any foam, cover and simmer on low until the meat is nearly tender (30 minutes for chicken, 45 to 60 for lamb).
- Add the gourd (15 to 20 min). Add the gourd and simmer until it is soft but still holds its shape. Bottle gourd needs only 10 to 12 minutes.
- Thicken. Mash a few pieces of gourd against the side of the pot with a spoon. This thickens the soup naturally.
- Taste and serve. Adjust the salt, scatter coriander on top and serve hot with barley bread.
Cook's notes
- Pumpkin gives a sweeter, thicker soup. Lauki gives a lighter, more delicate one.
- To follow the "dried meat" in the narration more closely, use a small amount of home-dried or sun-dried halal meat if you have it. Fresh meat works perfectly well.
- Skim the foam in step 3. It gives you a clearer broth.
- This soup keeps in the fridge for 2 days. Reheat until steaming hot.
Read the narrations: Bukhari 5379 · Muslim 2041
10. Tharid with Gourd
Tharid is torn bread soaked in warm broth and topped with meat and vegetables. The Prophet ﷺ said that the virtue of Aisha over other women is like the virtue of tharid over other foods (Sahih al-Bukhari 3411). In another report, a tailor served the Prophet ﷺ a dish of tharid and the Prophet ﷺ picked out the pieces of gourd (Sahih al-Bukhari 5420). It is hearty, simple and made for sharing.
Ingredients
- 600 g halal chicken or lamb on the bone
- 1 onion, sliced
- 2 carrots, cut into chunks
- 250 g pumpkin or lauki, cubed
- 1 teaspoon cumin powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 6 cups (1.4 litres) water
- 4 to 5 rotis or pieces of flatbread (barley bread works beautifully)
- Fresh coriander or parsley
- 1 tablespoon olive oil to drizzle
Method
- Start the broth (5 min). Put the meat, onion, cumin, salt, pepper and water in a large pot. Bring to a boil and skim off the foam.
- Simmer (35 min for chicken, 75 to 90 for lamb). Cover and cook on low heat until the meat is falling off the bone.
- Remove and shred. Lift the meat out and let it cool for 5 minutes. Pull the meat off the bones in chunky pieces.
- Add the vegetables (15 min). Return the pot to a gentle boil. Add the carrots and pumpkin and cook until soft.
- Toast the bread (3 min). Tear the bread into bite-sized pieces and warm them in a dry pan until slightly crisp at the edges. This stops them from turning to mush.
- Assemble just before serving. Lay the bread in a deep serving dish. Ladle 2 to 3 ladles of hot broth over it and let it soak for 2 to 3 minutes.
- Top and serve. Pile on the meat and vegetables, add more broth, drizzle with olive oil and finish with fresh herbs.
Cook's notes
- Assemble at the last minute. Tharid is best the moment the bread has soaked, before it turns soft all through.
- If the broth tastes thin, simmer it uncovered for 10 minutes to concentrate it.
- Add a squeeze of lemon at the table if you like a brighter flavour.
- To follow Aisha's way in the narration, you can pour a little warm talbina over the tharid.
Read the narrations: Bukhari 3411 · Bukhari 5420 · Bukhari 5417
11. Roasted Lamb Shoulder (A Dish of Hospitality)
Hospitality is a deep tradition in Islam. The Qur'an describes how Ibrahim (peace be upon him) quickly brought a roasted calf for his honoured guests (Surah Hud, 11:69). This slow-roasted lamb shoulder is a centrepiece for sharing with family and guests, inspired by that spirit of generous hosting.
Ingredients
- 1.5 kg halal lamb shoulder, bone in
- 3 tablespoons olive oil
- 1 tablespoon salt
- 2 teaspoons cumin powder
- 2 teaspoons black pepper
- 6 cloves garlic, crushed
- 1 lemon
- 1 cup (240 ml) water
Method
- Bring to room temperature (1 hour). Take the lamb out of the fridge 1 hour before cooking so it roasts evenly.
- Prepare the rub (5 min). Mix the oil, salt, cumin, pepper, garlic and the juice of half the lemon into a paste.
- Score and rub. Cut shallow diamond slashes across the fat side of the lamb. Rub the paste all over, pushing it into the cuts.
- Set up the tray. Put the lamb in a roasting tray, pour the water around it and cover tightly with foil. Preheat the oven to 160°C (320°F).
- Roast slowly (2.5 to 3 hours). Cook covered until the meat is very tender and pulls away from the bone with a fork.
- Brown (15 min). Remove the foil, raise the oven to 220°C (430°F) and roast until the top is golden and crisp.
- Rest (15 min). Cover loosely and rest. This keeps the meat juicy.
- Serve. Pull the meat into large pieces, spoon over the pan juices and squeeze over the remaining lemon. Serve with bread, rice and a salad.
Cook's notes
- For a quicker version, use 1.2 kg chicken legs and roast at 200°C (390°F) for 50 to 60 minutes until the juices run clear.
- If the tray dries out, add a splash of water. If the top browns too early, cover again.
- Leftovers keep for 2 days in the fridge and make a good filling for bread.
Read the verse: Qur'an 11:69
12. Fruits of the Qur'an Bowl
The Qur'an names a number of fruits as signs of Allah's provision: dates, grapes, pomegranates, figs and olives. This bowl brings them together in one fresh, colourful dish, ideal for ending a meal or breaking the fast.
Ingredients
- 8 dates, pitted and halved
- 4 fresh figs (or 6 dried figs, soaked 20 minutes)
- 1 pomegranate, seeds only
- 1 cup (150 g) grapes, halved
- 8 green or black olives (optional, for a savoury touch)
- 1 tablespoon honey
- 1 teaspoon lemon juice
- A few mint leaves
Method
- Prepare the pomegranate (4 min). Cut it in half, hold a half cut-side down over a bowl and tap firmly with a wooden spoon so the seeds fall out.
- Prepare the fruit (3 min). Halve the grapes, quarter the figs and pit and halve the dates.
- Make the dressing. Stir the honey and lemon juice together in a small cup.
- Assemble. Arrange the fruit in a wide bowl, add the olives if using, and scatter the pomegranate seeds on top.
- Finish. Drizzle the dressing, add mint leaves and serve straight away.
Cook's notes
- Serve the same day. Cut fruit loses its freshness overnight.
- Do not give whole grapes or olives to young children. Cut them into small pieces.
- For a more filling version, serve with a spoon of thick yoghurt or a few walnuts.
Read the verses: Qur'an 6:99 · Qur'an 16:67 · Qur'an 55:68 · Qur'an 95:1
13. Watermelon and Fresh Dates
It is reported that the Prophet ﷺ ate watermelon together with fresh dates (Sunan Abi Dawud 3836). The cool, juicy melon and the soft, caramel sweetness of the dates balance each other, which makes this a lovely summer plate for the family.
Ingredients
- 1/4 of a small watermelon (about 600 g), chilled
- 10 fresh (rutab) or soft dates
- A few mint leaves (optional)
- A squeeze of lime (optional)
Method
- Chill (30 min, optional). Keep the watermelon in the fridge until cold so it tastes crisp and sweet.
- Cut. Slice off the rind and cut the flesh into wedges or thick cubes. Pick out any large seeds.
- Prepare the dates. Slit each date, remove the seed and, if the dates are firm, soak them in warm water for 5 minutes and pat dry.
- Arrange. Place the watermelon and dates side by side on a platter. Scatter mint and add a little lime if you like.
- Serve straight away, taking a bite of melon and a bite of date together.
Cook's notes
- Choose a melon that feels heavy for its size and sounds hollow when tapped.
- Cut watermelon should be kept in the fridge and eaten within 2 days.
- Both fruits are naturally sweet, so no honey or sugar is needed.
Read the narration: Sunan Abi Dawud 3836
14. Dates, Butter and Warm Bread
Abdullah ibn Busr (may Allah be pleased with him) reported that the Prophet ﷺ visited his family, and they offered him butter and dates, as he liked them (Sunan Abi Dawud 3837). Soft dates with fresh white butter on warm bread is a comforting breakfast that takes less than ten minutes.
Ingredients
- 2 rotis or slices of whole wheat or barley bread
- 2 tablespoons white butter (makhan) or unsalted butter
- 6 soft dates, pitted
- A pinch of cardamom or cinnamon (optional)
Method
- Warm the bread (2 min). Heat a tawa on medium and warm the bread for 30 seconds on each side until soft.
- Mash the dates (2 min). Press the pitted dates with the back of a fork into a thick, sticky paste. Add a teaspoon of warm water if they are very firm.
- Spread. Spread the butter generously on the hot bread so it melts in.
- Add the dates. Spoon the date paste over the butter and spread it thin. Dust with cardamom if using.
- Serve warm, folded or cut into strips.
Cook's notes
- Use real butter or fresh white butter rather than margarine. Ghee is a good alternative.
- Stuffed whole dates also work. Slit the date, tuck in a small piece of butter and eat with the bread.
- This is a rich breakfast. A small portion is plenty.
Read the narration: Sunan Abi Dawud 3837
15. Sawiq (Roasted Barley Porridge)
Sawiq is roasted, ground barley mixed with water. In the narration of Suwaid ibn an-Nu'man (may Allah be pleased with him), when the Muslims were travelling to Khaybar, only sawiq was brought for a meal, and it was mixed with water and eaten (Sahih al-Bukhari 5390). It is a travel food that is filling, quick and needs no cooking.
Ingredients
- 1/2 cup (about 60 g) barley flour (jau ka atta)
- 1 cup (240 ml) cool water or milk
- 4 dates, chopped
- 1 teaspoon honey (optional)
- A pinch of salt
Method
- Roast the flour (5 min). Put the barley flour in a dry pan over medium-low heat. Stir constantly until it turns light golden and smells nutty. Do not let it burn.
- Cool (3 min). Tip the flour into a bowl and let it cool completely. Hot flour will clump when it meets liquid.
- Mix. Add the salt, then pour in the water or milk a little at a time, stirring, until it becomes a thick, soft porridge.
- Add sweetness. Fold in the chopped dates. Drizzle with honey if you like.
- Serve straight away. Add more water for a drinkable version or less for a thick, scoopable one.
Cook's notes
- Roast a larger batch (2 to 3 cups) and keep the cooled flour in an airtight jar for up to a month. It makes a quick breakfast when you are travelling.
- If you find the flavour too bitter, you roasted it too long. Use a lower heat next time.
- Barley contains gluten, so sawiq is not suitable for people with coeliac disease.
Read the narration: Bukhari 5390
16. Roast Chicken with Olive Oil
Abu Musa al-Ash'ari (may Allah be pleased with him) reported that he saw the Prophet ﷺ eating chicken (Sahih al-Bukhari 5517). The Prophet ﷺ also advised to eat olive oil and apply it, as it comes from a blessed tree (Jami' at-Tirmidhi 1851; see also Qur'an 24:35). Here the two come together in a simple tray-bake that needs very little work.
Ingredients
- 1 kg halal chicken pieces (legs and thighs, bone in)
- 3 tablespoons extra virgin olive oil
- 4 cloves garlic, crushed
- 1 lemon (juice and zest)
- 1 teaspoon cumin powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- A handful of fresh parsley or coriander
Method
- Marinate (15 min). Mix the oil, garlic, lemon juice and zest, cumin, salt and pepper in a bowl. Rub it over the chicken and leave for at least 15 minutes (or overnight in the fridge).
- Preheat. Heat the oven to 200°C (390°F).
- Arrange. Place the chicken skin-side up in a single layer in a roasting tray. Pour any marinade left in the bowl over the top.
- Roast (50 to 60 min). Cook until the skin is golden and crisp and the juices run clear when you pierce the thickest part. Baste once halfway through.
- Rest (5 min). Cover loosely and let it rest.
- Serve. Scatter herbs on top and serve with bread, rice or a simple salad.
Cook's notes
- Chicken must be fully cooked. The juices should be clear with no pink near the bone.
- For a lighter dish, remove the skin before eating.
- Leftover chicken shreds well for tharid or for a bread filling the next day.
Read the narrations: Bukhari 5517 · Tirmidhi 1851 · Qur'an 24:35
17. Grilled Fish with Lemon and Olive Oil
The Qur'an reminds us that Allah made the sea something we can benefit from, so we may eat fresh meat from it (Surah An-Nahl, 16:14; also 5:96). Fish is quick to cook, light on the stomach and fits any family table.
Ingredients
- 4 fish steaks or fillets (pomfret, surmai, seer or similar), about 500 g
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, crushed
- 1 lemon
- 3/4 teaspoon salt
- 1/2 teaspoon black pepper
- Fresh parsley or coriander
Method
- Dry the fish (2 min). Rinse the fish and pat it very dry with kitchen paper so it sears rather than steams.
- Marinate (10 min). Mix half the oil with the garlic, salt, pepper and half the lemon juice. Rub it on the fish and leave for 10 minutes. Do not marinate longer than 30 minutes or the acid will soften the flesh.
- Heat the pan. Heat a non-stick or cast-iron pan on medium-high and add the remaining oil.
- Cook (8 to 10 min). Lay the fish in the pan and cook for 4 to 5 minutes without moving it, until the underside is golden. Turn gently and cook 3 to 4 minutes more until it flakes easily. (Oven option: bake at 200°C / 390°F for 12 to 15 minutes.)
- Finish. Squeeze over the rest of the lemon, scatter herbs and serve immediately.
Cook's notes
- Fish must smell fresh of the sea, not strong or sour. Buy from a seller you trust.
- Fish is done when the flesh turns opaque and flakes with a fork.
- If you are cooking for children, check carefully for small bones.
Read the verses: Qur'an 16:14 · Qur'an 5:96
18. Cucumber and Vinegar Salad
Vinegar was praised by the Prophet ﷺ as an excellent condiment (Sahih Muslim 2051), and cucumber is among the foods he ate (Sahih al-Bukhari 5440). This crisp salad combines the two with olive oil and mint, and works alongside any meat dish on this page.
Ingredients
- 2 cucumbers, thinly sliced
- 1 small onion, sliced into thin rings (optional)
- 1 tablespoon vinegar (apple or grape)
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- A small handful of mint leaves, torn
Method
- Slice (4 min). Wash and thinly slice the cucumbers. If the skin is thick or waxed, peel it first.
- Salt (5 min). Toss the cucumber and onion with the salt and leave in a bowl for 5 minutes. Pour away the water that collects.
- Dress. Whisk the vinegar and olive oil together, pour over the cucumber and toss.
- Finish. Add pepper and mint.
- Serve cold, within an hour or two for the best crunch.
Cook's notes
- Soaking the onion in cold water for 5 minutes mellows its sharpness.
- Add a few chopped dates for a sweet and sour version.
- Use a mild vinegar. Strong white vinegar will overpower the cucumber.
Read the narrations: Muslim 2051 · Bukhari 5440
19. Date, Honey and Nut Bites
Aisha (may Allah be pleased with her) reported that the Prophet ﷺ liked sweets and honey (Sahih al-Bukhari 5431). These no-bake bites use only dates, nuts and a little honey and ghee, so they make a pleasant sweet to share with guests, to pack for travel or to serve after iftar.
Ingredients
- 12 soft dates, pitted (about 150 g)
- 1/2 cup (about 70 g) almonds or walnuts
- 1 tablespoon honey
- 1 teaspoon ghee
- 1 tablespoon sesame seeds, lightly toasted
- A pinch of cardamom powder
Method
- Toast the nuts (4 min). Warm the nuts in a dry pan over medium heat until fragrant. Let them cool.
- Chop. Pulse the nuts in a food processor until coarsely chopped. Tip about a quarter into a plate and keep the rest in the processor.
- Blend. Add the dates, honey, ghee and cardamom and pulse until the mixture sticks together when you pinch it.
- Shape. With slightly damp hands roll into walnut-sized balls.
- Coat. Roll the balls in the reserved nuts or the sesame seeds.
- Chill (15 min). Set them in the fridge to firm up before serving.
Cook's notes
- If the mixture is crumbly, add one more date. If sticky, add 1 tablespoon more chopped nuts.
- Store in an airtight container in the fridge for up to a week.
- These are high in natural sugar and rich. Keep portions small, and avoid nuts if anyone has an allergy.
- Honey must never be given to babies under 12 months.
Read the narration: Bukhari 5431
20. Black Seed and Honey Flatbread
Abu Hurairah (may Allah be pleased with him) reported that the Prophet ﷺ said black seed is a healing for every disease except death (Sahih al-Bukhari 5688; Sahih Muslim 2215). We share it here as a traditional food in the Tibb-e-Nabawi tradition and not as a treatment. This warm flatbread with ghee, honey and kalonji is a simple way to bring black seed into everyday meals.
Ingredients
- 2 rotis or pieces of whole wheat or barley bread
- 2 teaspoons ghee
- 2 teaspoons honey
- 1 teaspoon black seed (kalonji)
- 2 dates, chopped (optional)
Method
- Warm the bread (2 min). Heat the bread on a tawa for 30 seconds on each side until soft.
- Add the ghee. Brush each piece with ghee while still hot.
- Drizzle. Spread the honey over the ghee. Let it settle for a few seconds.
- Sprinkle. Scatter the kalonji and chopped dates on top.
- Fold and serve warm, with a glass of milk or warm water.
Cook's notes
- Toast the kalonji in a dry pan for 30 seconds if you want a deeper flavour.
- Kalonji has a peppery bite. Start with half a teaspoon if you are new to it.
- If you are pregnant, on medication or managing a health condition, ask your doctor before using black seed regularly.
- See our Tibb-e-Nabawi collection for Sunnah-inspired products.
Read the narrations: Bukhari 5688 · Muslim 2215
Sunnah Table Menus: Putting the Dishes Together
Not sure what to cook together? Use these combinations as a starting point.
| Occasion | What to serve | Why it works |
|---|---|---|
| Iftar | Dates and water, then pray, then gourd soup with barley bread and the fruit bowl | Follows the Sunnah order of breaking the fast with dates (Sunan Abi Dawud 2356) before the main meal |
| Suhoor | Talbina with chopped dates, sawiq, or dates and milk | Warm, simple and easy to prepare before dawn |
| Quick weekday lunch | Gourd soup, barley roti and the cucumber and dates plate | Light, balanced and ready in under an hour |
| Summer afternoon | Watermelon and fresh dates, cucumber and vinegar salad, date water | Cooling, hydrating and no cooking required |
| Weekend family gathering | Tharid or roasted lamb, olive oil and vinegar dip, hais for dessert, date water to drink | A generous table made from simple Sunnah foods |
| Seafood night | Grilled fish with lemon, cucumber and vinegar salad, warm barley bread, fruit bowl | Light, fresh and quick to cook |
| Guests at short notice | Roast chicken with olive oil, flatbread, date and nut bites with tea | Mostly hands-off, with a sweet to finish |
| Light dinner | Olive oil, vinegar and bread with the fruits of the Qur'an bowl | Easy on the stomach and quick to prepare |
| Travel or packed snack | Sawiq mix, date and nut bites, dates with butter and bread | Needs no cooking or can be made ahead |
The Sunnah Pantry: What to Keep at Home
If you stock a handful of these, you can put together a Sunnah-inspired meal in minutes.
| Food | Where it appears | Easy ways to use it |
|---|---|---|
| Dates | Breaking the fast; hais; with cucumber; Ajwa hadith | Plain, with milk, with butter, in hais, soaked in water. See Benefits of Ajwa dates in hadith and science |
| Milk | Frequently mentioned in the Sunnah | Dates and milk, talbina |
| Barley | Talbina; sawiq; barley bread | Porridge, roasted flour, flatbread, soup |
| Gourd or pumpkin | Anas ibn Malik's narrations | Soups, tharid, roasted |
| Ghee, butter and dried yoghurt cheese | The hais of the wedding banquet; butter and dates | Hais, brushing on warm bread, dates with butter |
| Olive oil and vinegar | Vinegar as a condiment; the olive in the Qur'an | Dips, dressings, salads, cooking |
| Honey | Surah An-Nahl, 16:69; sweets and honey | Stirred into warm water, date bites, or into talbina once cooled |
| Watermelon and cucumber | Eaten with fresh dates | Fresh plates and salads |
| Chicken | Sahih al-Bukhari 5517 | Tray-bake, tharid, soups |
| Fish | Surah An-Nahl, 16:14 | Pan-grilled or baked with lemon and olive oil |
| Figs, grapes and pomegranates | Several verses of the Qur'an | Fresh fruit bowl |
| Black seed (kalonji) | A traditional Tibb-e-Nabawi ingredient | Sprinkled on bread, curries, dips and honey flatbread |
Make the Sunnah Table Part of Your Day
Shifa-e-Ajwa Paste
Short on time? Our Tibb-e-Nabawi-inspired paste brings together whole Madinah Ajwa dates with their seeds, black seed (kalonji), raw honey and saffron, with no added sugar. Enjoy it on warm bread or stirred into warm milk, as the directions on the product page describe. It is a food supplement for general wellness, not a treatment for any disease.
If you are pregnant, on medication or managing a health condition, speak to your doctor first.
For your morning, iftar plate and hais. Burni dates of Madina
Soft dates, perfect for dates and milk and date water. Tibb-e-Nabawi collection
Sunnah-inspired products for your daily routine. Supplements
Halal food supplements for general wellness.
Planning Hajj or Umrah? Our Hajj and Umrah kit is a thoughtful companion for the journey, and a package of dates makes a beautiful gift to bring home.
Frequently Asked Questions
What foods did the Prophet ﷺ eat?
Reports describe a simple diet that included dates, milk, barley bread, gourd (pumpkin), cucumber, olive oil, vinegar, honey, dried yoghurt, ghee and meat on occasion. He ﷺ did not criticise food and ate with gratitude. The reports are found in collections such as Sahih al-Bukhari and Sahih Muslim.
What is talbina?
Talbina is a soft porridge made from ground barley cooked with water or milk, often with a little honey. It is mentioned in a narration of Aisha (may Allah be pleased with her) in Sahih al-Bukhari 5417, where it was served after a family loss, and is known as a food of comfort.
What is sawiq?
Sawiq is roasted barley flour mixed with water or milk. It is mentioned in Sahih al-Bukhari 5390 as a simple travel food. Unlike talbina, it is not boiled, so it is quick to prepare.
What is tharid?
Tharid is a dish of torn bread soaked in a warm meat and vegetable broth. It is mentioned in the narration comparing the virtue of Aisha (may Allah be pleased with her) to tharid among foods (Sahih al-Bukhari 3411), and in a report of the Prophet ﷺ picking pieces of gourd from a dish of tharid (Sahih al-Bukhari 5420).
What is hais?
Hais is a sweet, energy-rich dish made from dates, ghee and dried yoghurt cheese (aqit). It was prepared for the wedding banquet of the Prophet ﷺ after his marriage to Safiyyah (may Allah be pleased with her), as reported in Sahih al-Bukhari 371 and 5387.
Is it safe to make date-soaked water (nabidh) at home?
Soak the dates in clean water for one night, keep it covered, and drink it within 24 hours. Refrigerate it if the weather is warm and throw away any leftover. If it fizzes, smells sour or alcoholic, or tastes sharp, discard it, because a fermented drink is not permissible. Sahih Muslim 2004 describes nabidh that had not become strong or intoxicating.
Are these recipes medical treatments?
No. These are simple home recipes inspired by foods mentioned in the Sunnah. They are not treatments for any condition, and they do not replace medical advice or a balanced diet.
What are the Sunnah manners of eating?
Say Bismillah before eating, eat with the right hand, eat from what is in front of you (Sahih al-Bukhari 5376), do not overfill the stomach (Jami' at-Tirmidhi 2380), and thank Allah when you finish.
Can I use Shifa-e-Ajwa Paste in these recipes?
Shifa-e-Ajwa Paste is a ready-to-eat food paste made with Ajwa dates, black seed, honey and saffron. You can enjoy it on warm bread or stir it into warm milk. Please follow the serving directions on the product page and speak to your doctor if you are pregnant, on medication or managing a health condition.
Can children and people with diabetes eat these dishes?
Many of these dishes are rich in natural sugar (dates, honey) or contain gluten (barley). Never give honey to babies under 12 months. If you have diabetes, coeliac disease, an allergy or any health condition, or you are cooking for a young child, speak to your doctor first.
Keep Reading
References
- Sahih al-Bukhari 5376 (manners of eating)
- Jami' at-Tirmidhi 2380 (not overfilling the stomach)
- Sahih al-Bukhari 5440, Sahih Muslim 2043 and Jami' at-Tirmidhi 1844 (cucumber and dates)
- Sunan Abi Dawud 3836 (watermelon and fresh dates)
- Sunan Abi Dawud 3837 (butter and dates)
- Sahih Muslim 2004 and 1988 (nabidh)
- Sahih al-Bukhari 371 and 5387 (hais)
- Sahih Muslim 2051 and 2052 (vinegar as a condiment)
- Jami' at-Tirmidhi 1851 (olive oil)
- Sahih al-Bukhari 5417 (talbina)
- Sahih al-Bukhari 5390 (sawiq)
- Sahih Muslim 2041, Sunan Abi Dawud 3782 and Sahih al-Bukhari 5379 (gourd, barley bread and soup)
- Sahih al-Bukhari 5420 and 3411 (tharid)
- Sahih al-Bukhari 5517 (chicken)
- Sahih al-Bukhari 5431 (sweets and honey)
- Sahih al-Bukhari 5688 and Sahih Muslim 2215 (black seed)
- Sunan Abi Dawud 2356 (breaking the fast with dates)
- Qur'an: 5:96, 6:99, 11:69, 16:14, 16:67, 16:69, 24:35, 55:68, 95:1
This article is for general information and is not medical or religious advice. Recipes are inspired by foods mentioned in the Sunnah and are not treatments for any condition. If you have allergies, a health condition or dietary needs, speak to your doctor. For questions of religion, speak to a qualified scholar.
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