Staying fit during Ramadhan is important, and it helps if you eat nutritious food while you're fasting.

British chef Jamie Oliver, whose popular cooking show Jamie’s Super Foods has aired on the TLC cable network, shares recipes for healthy dishes using everyday ingredients. 

The tasty fish tacos and Asian noodles can be added to your predawn meal menu because they are packed with nutrients, while you can opt for the black pudding for breaking of the fast. (kes)

Tasty fish tacos with kiwi, lime and chili salsa

Ingredients:

• 100 grams plain wholemeal flour
• 2 ripe kiwifruit
• 4 spring onions
• 1 fresh jalapeno or green chili
• 1 bunch (150 grams) of fresh coriander
• 2 limes
• Tabasco chipotle sauce
• ¼ (150 grams) of a small red cabbage
• 1 tbsp red wine vinegar
• ½ an orange
• 1 red or yellow paprika
• 2 x 120 grams fillet of firm white fish, such as haddock (skin on, scaled and pin-boned)
• 2 tbsp natural yoghurt
• Olive oil

Method:

• Taco shells: Mix the flour, a pinch of salt and 60 ml of water into a bowl to form a dough. Knead for a couple of minutes, then put it aside. After that, divide the dough into four parts and roll out each of them thinly. In a non-stick pan, cook them for one minute on each side and turn them when you see bubbles. In order to keep them warm, cover them with a tea towel.
• Dressing: Peel the kiwi fruit, cut them in half, then put into a large dry non-stick frying pan on a medium heat. Add the green halves of the spring onions and deseeded chili and cook lightly. Put them in a blender, add coriander, juice of one lime and a few shakes of chipotle Tabasco.
• Using a mandolin, finely slice the red cabbage, then mix with the remaining coriander leaves, vinegar and orange juice. The cabbage mixture can be combined with the dressing.
• Taco filling: Slice the white part of the spring onions and deseed the paprika before dicing it. After that, slice the fish into strips around 2 cm long, then combine with the spring onions, paprika and 1 tbsp of oil in the pan. Cook the mixture for around four minutes.
• Serve the tacos with the dressed red cabbage.

(Read also: ‘Jamie’s Super Food’ shares secrets of healthy living)

Asian crispy beef, brown rice noodles and salad

Ingredients:

• 1 tbsp unsalted peanuts
• 2 cloves of garlic
• 5 cm piece of ginger
• 1 tbsp sesame oil
• 2 star anise
• 200 grams lean beef mince
• 1 tbsp runny honey
• 1 tbsp fish sauce
• 1 tbsp low-salt soy sauce
• 2 limes
• 150 grams brown rice noodles
• 2 spring onions
• 1 fresh red chili
• 100 grams fresh mixed salad, such as lettuce, carrot, radishes, cress, spinach
• 4 springs of fresh coriander

Method:

• Lightly toast the peanuts in a dry pan, crush them using a pestle and mortar and put aside.
• Peel and chop the garlic and ginger. In a frying pan, add the sesame oil and star anise on a medium heat. Add the beef mince, half of the garlic, ginger and honey. Stir-fry for five minutes to crisp up and get golden brown. Put it aside.
• Dressing: Using a pestle and mortar, crush the remaining garlic and ginger into a paste, mix them with fish sauce, soy sauce and lime juice.
• Cook the noodles following the instructions, then drain.
• Salad: Trim the spring onions, finely slice the chili, and chop the salad ingredients.
• Serve the noodles with salad and dressing, and sprinkle the crispy beef, chili, spring onions and crushed peanuts on top. Top with coriander leaves.

Black rice pudding

Ingredients:

• 200 grams black rice
• 1 ripe mango
• 1 lime
• 1 tbsp blanched hazelnuts
• 1 tbsp coconut flakes
• 2 ripe bananas
• 100 ml hazelnut milk
• 1 tbsp vanilla extract
• 4 heaped tbsp. natural yoghurt
• 2 wrinkly passion fruit
• Manuka honey (optional)

Method:

• Cook the black rice based on the instructions on the package. Make it sticky by slightly overcooking, then drain and allow to cool.
• Peel the mango and discard the stone. Blend it with lime juice until the mixture becomes smooth, then set aside in a bowl.
• In a frying pan, toast the hazelnuts and coconut flakes until they turn slightly golden, then crush them in a pestle and mortar.
• In the blender, add peeled banana, hazelnut milk, vanilla extract, and two-thirds of the black rice. The amount of black rice depends on the banana’s sweetness. If you want it sweeter, add a teaspoon of manuka honey.
• When it is smooth, stir the mixture to get great texture and color.
• Divide the mixture into four jars or bowls. Add the mango mixture, passion fruit and yoghurt, then top each bowl with hazelnuts and coconut.
• The pudding can be eaten cold.

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