Start your fasting day right with these nutrient-packed Overnight Date & Oat Energy Cups. Specially designed for Suhoor, this make-ahead recipe combines the sustained energy of oats with the natural sweetness of premium Emirati dates and the protein punch of nuts. Easy to prepare and perfect for busy Ramadan mornings, these energy cups will help maintain your energy levels throughout the day.
Why Perfect for Suhoor
- Prep the night before
- Easy to eat during early hours
- Provides sustained energy
- Rich in fiber and protein
- Naturally sweetened
- Easily digestible
- Keeps you hydrated
- Customizable to taste
Ingredients
Base Mixture:
- 2 cups old-fashioned rolled oats
- 8-10 The Date Room Kholas dates, pitted and chopped
- 1/4 cup The Date Room Caramelised Pecans, roughly chopped
- 2 tablespoons chia seeds
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground cardamom
- Pinch of sea salt
Liquid Mixture:
- 2 cups milk (or plant-based alternative)
- 1 tablespoon The Date Room Date Dibs
- 1 teaspoon vanilla extract
Optional Toppings:
- Fresh fruits
- Additional chopped nuts
- Extra Date Dibs
- Cinnamon sprinkle
- Shredded coconut
Method
- Prepare Dry Ingredients:
- Mix oats, chopped dates, and chia seeds
- Add spices and salt
- Stir in chopped nuts
- Divide between serving containers
- Create Liquid Mixture:
- Whisk milk with Date Dibs
- Add vanilla extract
- Stir until well combined
- Combine and Set:
- Pour liquid mixture over dry ingredients
- Stir gently to combine
- Cover containers
- Refrigerate overnight (at least 6 hours)
- Before Serving:
- Remove from refrigerator
- Add toppings of choice
- Adjust consistency if needed
- Serve chilled or at room temperature
Nutritional Benefits for Fasting
These energy cups provide essential nutrients for fasting:
- Oats: Complex carbohydrates, fiber, sustained energy
- Dates: Natural sugars, potassium, magnesium
- Nuts: Healthy fats, protein, sustained energy
- Chia Seeds: Omega-3s, fiber, protein
- Milk: Calcium, protein, hydration
Make-Ahead Tips
Efficient Ramadan Prep:
- Prepare multiple servings at once
- Store in individual containers
- Keep refrigerated for up to 3 days
- Add fresh toppings just before serving
- Make dry mix ahead in bulk
Portion Sizes and Storage
- Use 8oz/240ml jars for perfect portions
- Makes 4-6 servings
- Keeps up to 3 days refrigerated
- Do not freeze
- Add extra milk if needed to adjust consistency
Why Choose The Date Room Products
The success of these energy cups relies on using premium quality ingredients. The Date Room’s Kholas dates provide the perfect natural sweetness, while our Caramelised Pecans add delicious crunch and flavor. Our Date Dibs adds an extra layer of date richness that makes this recipe special.
Variations
Customize your cups with:
- Different nuts from our range
- Various spice combinations
- Alternative milk options
- Different fruit additions
- Extra protein (Greek yogurt)
Quick Assembly Guide
For efficient Ramadan prep:
- Create assembly line of jars
- Measure dry ingredients in bulk
- Mix liquid in large batch
- Divide between containers
- Store in refrigerator
Tips for Success
- Texture Tips:
- Don’t over-stir
- Let sit full time
- Add milk if too thick
- Use old-fashioned oats (not quick)
- Serving Tips:
- Remove from fridge 5-10 minutes before eating
- Add fresh toppings last minute
- Stir gently before eating
- Adjust sweetness with Date Dibs
Visit our website www.thedateroom.com or our store in Abu Dhabi to select your perfect dates and nuts for this recipe and explore our full range of premium Emirati products.
Meal Prep Schedule
Night Before Suhoor:
- Prepare portions needed
- Add liquid ingredients
- Refrigerate overnight
- Set out toppings
At Suhoor:
- Remove from refrigerator
- Add toppings
- Adjust consistency
- Enjoy immediately
Start your fasting day with proper nutrition and convenience. For more Ramadan recipes and inspiration, follow us on social media and visit our blog regularly throughout the holy month.
A Sweet Note from The Date Room Family: Our recipes are created with love and shared in the spirit of Ramadan generosity. While we use our premium dates and ingredients in specific measurements, we encourage you to adjust flavors to your preference – after all, every family has its own special touch! As with any culinary journey, please be mindful of any allergies or dietary restrictions, and feel free to adapt ingredients accordingly. Each kitchen and cooking experience is unique, so consider our measurements and timing as friendly guidelines rather than strict rules. Most importantly, we hope these recipes bring joy and warmth to your Ramadan table.
