STEAMED food can have the spices you like and some oil or butter too, just not lots.

If you feel that you need some fatty food, then choose healthy fats like olives and hummus with olive oil, or maybe a handful of nuts and seeds.

A few Brazil nuts, almonds or pistachios will provide you with some of the essential fats that you need.

Get creative... roast, grill or bake instead of frying!

Swap vegetable oil for rapeseed and olive oil. This will help increase the omega 3 fatty acids to help stop arteries from being clogged up. Measure how much oil is added to cooking. Don’t drown your food in oil, it tastes just as delicious with less oil.

An egg – scrambled, omelette, fried or boiled is a nutritious meal for suhoor. I learnt to make these into omelettes and patties last year. where I mixed jowar atta with methi leaves, coriander leaves, general masala and eggs. I then added water or yoghurt to make it into a paste, then shallow fried it like an omelette in a small amount of butter. This gave me a full meal with slow releasing carbohydrates, protein, calcium and iron.

This meal needs to be rich in goodness and nutrients as it should last us throughout the day.

Porridge, omelette with roti, egg on toast, Hummus with pitta bread, yoghurt with a mixture of seeds or fruits will give more vitamins and minerals, proteins and energy that will last longer.

Soups will help vitamins and minerals pass into the blood faster and give you some of your eight servings of water per day. Puddings – tend to be a must for Ramadan.

Ramadan is an opportunity to physically and spiritually cleanse yourself and become free from toxins.

Take this opportunity to give your liver a rest and your body a chance to recover and make lifelong lifestyle choices if desired. Wishing you a spiritual and content Ramadan.

Preston based Abida runs a range of cookery classes. Visit: aromatic-cookery.co.uk.