Summer Porridge

(SERVES 2)

• 15 ml/1 tbsp chopped nuts
• 25g/1 oz/ ¼ cup rolled oats
• 15ml/1 tbsp clear honey
• 75ml/5 tbsp very low-fat plain yoghurt
• 1 orange
• 75g/5 tbsp very low-fat fromage frais
• A few toasted flaked (slivered) almonds

Mix together the chopped nuts and oats and spread out in a shallow baking tin (pan). Place
under a moderate grill (broiler), stirring occasionally until golden brown (be careful not
to let them burn). Leave to cool. Mix together the honey and yoghurt. Slice half the
orange, then gate the rind and squeeze the juice from the other half. Mix the rind and
juice into the yoghurt mixture and fold in the fromage frais. Add the toasted oats and nuts
and mix well. Chill. Serve garnished with toasted flaked almonds.

Serving suggestions: coffee or tea.

Devilled Kidneys

(Serves 2)

• 4 lambs` kidneys
• 20 ml/4 tsp low-fat spread
• 2.5 ml ½ tsp curry powder
• 1.5 ml ¼ tsp English made mustard
• 5ml/1 tsp Worcestershire sauce
• 15ml/1 tbsp tomato ketchup (catsup)
• Salt and freshly ground black pepper
• 2 slices bread
• Chopped parsley

Cut the kidneys into bite-sized pieces, snipping away the central core with scissors. Melt
the low fat spread in a frying pan (skillet) and fry (sauté) the kidneys over a moderate
heat for 3 minutes, stirring until browned. Stir in the remaining ingredients except the
bread and parsley and simmer gently for a further 4-5 minutes until the kidneys on top and
garnish with parsley before serving before serving.

Serving suggestions: a small glass of grapefruit juice; coffee or tea.

Smoked Haddock and Poached Egg

(SERVES 2)

• 2*100 g/4 oz pieces smoked haddock fillet (preferably undyed)
• 2 eggs
• 2 slices puffed wheat crispbread

Put the haddock fillets in a large frying pan (skillet) with a lid and cover with water.
Bring to the boil, cover, reduce the heat and poach for 3 minutes. Gently push to one side
of the pan. Break the eggs one at a time into a cup and gently slide into the pan beside
the fish. Simmer for 3 minutes until the eggs are just set and the fish is cooked through.
Transfer to warmed plates with a fish slice and serve with a crispbread each.

Serving suggestions: ½ grapefruit; coffee or tea.

Grilled Herring with tomatoes

(SERVES 2)

• 2 small herrings, cleaned
• 5ml/1 tsp low-fat spread
• Freshly ground black pepper
• 2 tomatoes, halved
• 2 Slices wholegrain crispbread with a scraping of low-fat spread

Open out the fish and lay skin side up on a board. Run the thumb firmly down the backbone
and as many adjacent bones as you can. Place skin sides down on a grill (broiler) rack. Dot
the fish with tiny flakes of low-fat spread and just with pepper. Grill (broil) for 4
minutes, then add the tomatoes to the rack and continue grilling until the fish is crisp
and golden and the tomatoes are just soft. Serve hot with a crispbread each.

Serving suggestions: coffee or tea

Grilled Halloumi Cheese With Bacon

(Serves 1)

• 2 large, flat mushrooms
• 5ml/1 tsp low-fat spread
• 10ml/2 tsp water
• 50 g/2 oz Halloumi cheese, cut into 2 slices
• Freshly ground black pepper

Peel the mushrooms and remove the stalks. Place on foil on a grill (broiler) rack, gill
sides up. Dot with half the low-fat spread and add a teaspoon of water to each. Grill
(broiler) rack, gill sides up. Dot with half the low-fat spread and add a teaspoon of water
to each. Grill (broil) for 3-4 minutes until the mushrooms are almost cooked through. Top
each with a slice of cheese, spread the remaining low-fat spread over, season with pepper
and return to the grill until the cheese begins to brown. Serve straight away.

Serving suggestions: ½ grapefruit; 1 slice of wholegrain crispbread with a scraping of
low-fat spread and honey.

Grilled Halloumi Cheese with Bacon

(SERVES 1)

• 1 lean rasher (slice) streaky bacon, rinded
• 50g/2 oz Halloumi cheese, cut into 2 slices
• 2.5 ml ½ tsp sunflower or olive oil

Stretch the bacon rasher with the back of a knife. Cut in half and wrap each half around a
slice of cheese. Place on a grill (broiler) rack and brush with the oil. Grill (broil)
until the bacon is crisp and the cheese is turning golden. Serve straight away.

Serving suggestions: 1 slice of melon; 1 slice of crispbread with a scraping of low-fat
spread and reduced-sugar marmalade or jam (conserve); coffee or tea.

Egg and Tomato Muffin

(Serves 1)

• 1 egg
• 1 tomato, sliced
• 1 English Muffin (see page 24 or use brought)
• Freshly ground black pepper

Place the egg in a small saucepan of cold water. Bring to the coil and boil for 5 minutes.
Plunge Quickly in Cold water, Then shell as soon as it`s cool enough to handle and slice .
Meanwhile, warm the muffin, unless freshly made, in the oven or microwave. Split in the
half. Fill with the slices of tomato and egg. Add a good grinding of pepper and serve warm.

Serving suggestions: ½ grapefruit coffee or tea.

Ham `n` Egg Muffin

(Serves 1)

• 1 English Muffin (see page 24 or use bought), halved
• 1 thin slice lean honey-roast ham (from a packet)
• 5ml/1 tsp vinegar
• 1 egg

Toast the muffin on the grill (broiler) rack on the cut sides only. Lay the ham (folded if
necessary) on one half and grill (broil) briefly.

Meanwhile, fill a small frying pan (skillet) with water and add the vinegar. Bring to the
boil and educe the heat to a simmer. Break the egg into a cup, then slide into the water.
Cook for 3-5 minutes to your liking. Remove from the pan with a fish slice and slide on top
of the ham. Top with the other muffin half and serve.

Serving suggestions: ½ grapefruit; coffee or tea.

Jugged Kippers

(SERVES 2)

• 2 small kipper fillets
• Lemon wedges

2 thin slices brown bread with a scraping of low-fat spread
Put the kipper fillets in a jug, tail ends up. Pour on to boiling water to cover the fish
completely and leave to stand for 5 minutes. Drain, slide on to warned plates and serve
with lemon wedges and a slice of brown bread each.

Serving suggestion: a small glass of tomato juice.

Egg Bread

(SERVES 1)

• 1 small egg
• A dash of skimmed milk
• Salt and freshly ground pepper, crusts removed
• 15g/ ½ oz/1 tbsp low-fat spread
• Tomato ketchup (catsup)

Beat the egg with the milk aand a little salt and pepper in a shallow dish. Add the bread
and leave to soak for a few minutes. Carefully turn over and allow the other side to soak
up as much of the egg mixture as possible. Heat half the low-fat spread in a small
non-stick frying pan (skillet) and fry (sauté) the bread until golden brown underneath.
Lift up with a fish slice.

Add the remaining low-fat spread, turn the bread over and cook the other side until golden.
Cut into triangles and serve straight away the tomato ketchup.

Serving Suggestions: ½ grapefruit; 1 low-fat diet fruit yoghurt; coffee or tea.

Bacon and Mushroom Kebabs

(SERVES 1)

• 2 lean rashers (slices) streaky bacon, rinded
• 6 button mushrooms
• 3 cherry tomatoes, halved
• 5ml/1 tsp light soy sauce
• 5m/1 tsp water

Stretch the bacon rashers with the back of knife, then cut each into three pieces. Roll
each piece round a mushroom. Thread alternately with halved tomatoes on two skewers. Lay on
the grill (broiler) rack. Mix together the soy sauce and water and brush over kebabs. Grill
(broil) until the bacon is crisp and golden brown. Serve straight away.

Serving suggestions: ½ grapefruit; coffee or tea.

Sausage Kebabs

(SERVES 1)

• 2 chipolata sausages, quartered
• 8 button mushrooms
• 4 cherry tomatoes, halved
• 5ml/1 tsp Worcestershire sauce
• 5ml/1 tsp water

Thread the sausage pieces, mushrooms and tomatoes alternately on two skewers. Lay on a
grill (broiler) rack. Mix together the Worcestershire sauce and water and brush over the
kebabs. Grill (broil), turning several times, until the sausages are golden brown, brushing
with the Worcestershire sauce as you turn them. Serve hot.

Serving suggestions: 1 slice of watermelon; 1 small slice of toast with a scraping of
low-fat spread and reduced-sugar jam (conserve) or marmalade; coffee or tea.

Breakfast Sausage Roll

(SERVES 1)

• 1 large pork sausage
• 1 slice bread, crusts removed
• 10ml/2 tsp tomato ketchup (catsup)

Grill (broil) the sausage on all the sides until sides until a deep golden brown and cooked
through. Drain on kitchen paper. Meanwhile, spread one side of the bread with the ketchup.
Put the sausage along one edge of the bread and gently roll up. Secure with a cocktail
stick (toothpick). Grill, turning, until the bread is golden brown. Serve straight away.

Serving suggestions: ½ grapefruit; coffee or tea.

Egg and Bacon Sarni

(SERVES 1)

• 1 slice bread with a scraping of low-fat spread
• 1 lean rasher (slice) streaky bacon, rinded
• 2.5 ml ½ tsp low-fat spread
• 1 egg
• Worcestershire sauce

Halve the slice of bread. Heat a non-stick frying pan (skillet) and dry-fry (sauté) the
bacon until scrip. Keep warm. Wipe the pan with kitchen paper. Add the low-fat spread and
brush over the base of the pan. Break in the egg and fry until set. Lift out of the pan
with a fish slice and place with the bacon on one half of the bread. Add a few drops of
Worcestershire sauce. Top with the remaining half slice of bread and serve.

Serving suggestions: ½ grapefruit; coffee or tea.

Bacon Sandwich

(SERVES 1)

• 1 slice bread with a scraping of low-fat spread
• 5 ml/1 tsp tomato ketchup (catsup) or brown table sauce
• 2 lean rashers (slices) streaky bacon, rinded

Halve the slice of bread. Spread one half with the ketchup or brown sauce. Grill (broil)
the bacon until really crisp and golden. Place on the sauce, top with the remaining bread,
and eat straight away.

Serving suggestions: a glass of pure fruit juice; coffee or tea.

Bacon and Tomato Rolls with Mushrooms

(SERVES 1)

• 4 large, mushrooms
• 60ml/4 tbsp water
• Salt and freshly ground black pepper
• 2 lean rashers (slices) streaky bacon, rinded
• 4 cherry tomatoes
• 1 slice toast and a scraping of low-fat spread

Peel the mushrooms and remove any stalks. Place in a frying pan (skillet), gill sides up,
with the water and a little salt and pepper. Cover and cook gently for 5 minutes or until
the mushrooms and tender. Remove the lid and boil rapidly until the liquid has evaporated.
Stretch the bacon with the back of knife. Cut into halves and roll each piece around a
cherry tomato. Secure with a cocktail stick (toothpick) if necessary. Place on the grill
(broiler) rack and grill (broil) until the bacon is crisp and brown. Transfer the mushrooms
to warmed serving plates, grill sides up, and lay the bacon rolls on top. Serve with the
toast.

Serving suggestion: coffee or tea.

Bacon and banana Rolls

(SERVES 1)

• 2 lean rashers (slices) streaky bacon, rinded
• 1 small banana, cut into 4 equal chunks
• 1 slice toast and a scraping of low-fat spread

Stretch the bacon rashers with the back of a knife cut each in half. Roll a piece of bacon
round each piece of banana. Place on a grill (broiler) rack and grill (broil), turning
occasionally, until the bacon is crisp and brown. Transfer to a warm plate and serve with
the toast.

Serving Suggestion: coffee or tea.

Bacon and Apricot Rolls

(SERVES 1)

• 2 lean rashers (slices) streaky bacon, rinded
• 4 ready-to-eat dried apricots
• 1 slice toast with a scraping of low-fat spread

Stretch the bacon rashers by scraping them gently with the back of a knife. Cut into
halves. Roll each half round and apricot. Secure each roll with a cocktail stick
(toothpick), if necessary. Place on the grill (broiler) rack and grill (broil) until the
bacon is crisp and brown. Transfer to a warm plate and serve with the toast.

Serving suggestions: coffee or tea.

No-grease English Breakfast

(Serves 1)

• 50 g/2 or button mushrooms
• 15 ml/1 tbsp water
• Salt and freshly ground black pepper
• 1 lean rasher (slice) streaky bacon, rinded
• 1 tomato, halved
• 1 egg
• 5ml/1 tsp vinegar

Put the mushrooms in a pan with the water and little salt and pepper. Cover and cook for 5
minutes, shaking the pan occasionally, until tender and the liquid has evaporated.
Meanwhile, Grill (broil) the bacon and tomato until the bacon is crisp and golden and the
tomato is just soft. Fill a frying pan (skillet) with water and add the vinegar. Bring to
the boil and reduce the heat to a gentle simmer. Break the egg in a cup and slide into the
water. Cook gently for 3-5 minutes until the egg is set to your liking. Remove from the pan
with the fish slice and slide on a warm plate. Add the bacon, tomato and mushrooms and
serve.

Serving Suggestions: 1 slice of toast with a scraping of low-fat spread and reduced-sugar
marmalade; coffee or tea.

Poached Eggs with Mushrooms

(SERVES 2)

• 50 g/2 oz button mushrooms, sliced
• 45ml/3 tbsp water
• Salt and freshly ground black pepper
• 2 slices bread
• A scraping of low-fat spread
• 15 ml/1 tbsp vinegar
• 2 eggs

Put the mushrooms in a pan with the water and a little salt and pepper. Bring to the boil ,

cover, reduce the heat and slimmer for 3 minutes or until the mushrooms are cooked. Remove

the lid and boil rapidly until all the liquid has evaporated, stirring occasionally.

Meanwhile, toast the bread and spread with the low-fat spread. Place on two warm plates.

Fill a frying pan (skillet) with water and add the vinegar. Bring to the boil, then reduce

to a gentle simmer. Break the eggs, one at a time, into a cup, then slide into the

simmering water. Cook for 3-5 minutes to your liking. Spread the hot mushrooms on the toast

and carefully lift out the eggs with a fish slice and slide on top of the mushrooms. Serve

straight away.
Serving Suggestions: a small glasses of pure fruit juice; coffee or tea.

Scrambled Eggs with Mushrooms

(SERVES 2)

• 75 g/3 button mushrooms, sliced
• 15ml/1 tbsp water
• 10ml/2 tsp low-fat spread
• 3 eggs
• 45ml/3 tbsp milk
• Salt and freshly ground black pepper
• 2 slices bread
• 15ml/1 tbsp chopped parsley

Put the mushrooms in a saucepan with the water and half the low-fat spread. Cook, stirring,
until all the liquid has evaporated. Beat together the eggs and milk with a little salt and
pepper and add to the mushrooms. Pepper and add to the mushrooms. Cook over a gentle heat,
stirring all the time, until scrambled. Do not allow to boil. Meanwhile, toast the bread
and spread with the remaining low-fat spread. Place on two warmed plates. Spoon on the egg
and mushroom mixture and sprinkle with the parsley before serving.

Serving suggestions: a small glass of pure fruit juice; coffee or tea.

Scrambled Eggs on Toast

(Serves 2)

• 3 eggs
• 45ml/3 tbsp skimmed milk
• 10ml/2 tsp low-fat spread
• Salt and freshly ground black pepper
• 2 slices bread

Beat the eggs in a saucepan with the milk. Add half the low-fat spread, a little salt and
good grinding of pepper. Cook over a gentle heat, stirring all the time, until scrambled
but creamy. Do not allow to boil. Meanwhile, toast the bread and spread with the remaining
low-fat spread. Place on two warmed plates. Spoon on the egg and serve.

Serving suggestions: a small glass of pure fruit juice; coffee or tea.

Poached Eggs with Herbs

(SERVES 2)

• 2 slices toast
• 15ml/1 tbsp low-fat spread
• 5ml/1 tsp chopped parsley
• 5ml/1 tsp chopped thyme
• 5ml/1 tsp snipped chives
• Freshly ground black pepper
• 15ml/1 tbsp vinegar
• 2 eggs

Spread the toast with 5 ml/1 tsp of the low-fat spread. Place on two warm plates. Melt the
remaining low-fat spread with the herbs and a little pepper. Fill a frying pan (skillet)
with water and add the vinegar. Bring to the boil, then reduce to a gentle simmer. Break
the eggs one at a time into a cup, then slide into the simmering water. Cook for the 3-5
minutes to your liking. Carefully lift out of the pan with a fish slice and place on the
toast. Pour the help `butter` aver and serve.

Serving suggestions: a small glass of pure orange juice; coffee or tea.

Poached Egg on Toast

(SERVES 2)

• 2 slices toast
• A scraping of low-fat spread
• 10 ml/2 tsp vinegar
• 2 eggs

Spread the toast with the low-fat spread and keep warm. Meanwhile, fill a frying pan
(skillet) with water and add the vinegar. Bring to the boil and reduce to a gentle simmer.
Break one off the eggs into a cup and gently slide into the water. Repeat with the
remaining egg. Cook gently for about 3 minutes for a soft cooked egg, or upto 5 minutes for
a head one. Remove from the pan with a fish slice and slide on to the toast. Serve straight
away.

Serving suggestions: see Grilled Grapefruit (left).

Old English Mumbled Eggs

(Serves 2)

• 2 slices bread
• 2 thin slices lean ham
• 2 eggs
• 2.5 ml/ ½ tsp English made mustard
• Salt and freshly ground black pepper
• 5ml/1 tsp skimmed milk
• 10ml/2 tsp low-fat spread
• 25g/1 oz/2 mushrooms, finely chopped
• 25g/1 oz/2 tbsp vey low-fat soft cheese

Toast the bread under the grill (broiler) on one side only. Place the ham on the untoasted
side and grill (broil) until sizzling. Meanwhile, beat the eggs with the mustard, a little
salt and pepper and the milk. Melt the low-fat spread in the saucepan. Add the mushrooms
and cheese and stir for 30 seconds. Add the egg mixture and cook over a low heat until just
set but still creamy. Do not boil. Spoon on to the toast and serve straight away.

Serving suggestions: a small glass of tomato juice; coffee or tea.

Boiled Eggs with Savoury soldiers

(Serves 1)

• 2 eggs
• 1 slice bread toasted
• 2.5 ml/ ½ tsp low-fat spread
• 5 ml/1 tsp yeast extract
• Paprika

Put the eggs in a small pan and just cover with cold water. Cover and bring to the boil.
When the water boils, time the eggs for exactly 4 minutes. Remove and place in egg cups and
tap the tops with a teaspoon immediately to prevent further cooking. Meanwhile, spread the
toast with the low-fat spread and then the yeast extract. Sprinkle with paprika, then cut
into strips to make `soldiers`. Cut the tops off the eggs and serve with the soldiers to
dip in.

Serving suggestions: a small glass of pure fruit juice; coffee or tea.

Grilled Grapefruit

(Serves 2)

• 1 grape fruit
• 5 ml/1 tsp artificial sweetener granules

Halve the grapefruit, then cut round between the flesh and the white pith. Separate each
segment each side of the membranes. Remove the central white core. Place under a hot grill
(broiler) until the tops are bubbling and turning golden. Serve immediately.

Serving suggestions: Poached egg on Toast (see right); coffee or tea.

Cinnamon Toast

(Serves 2)

• 1 egg
• 30 ml/2 tbsp skimmed milk
• 3 slices bread, crusts removed
• 15g/1 tsp artificial sweetener granules
• 5ml/1 tsp ground cinnamon

Beat the egg and milk together in a shallow dish. Dip in the bread until coated on both
sides. Heat the low-fat spread in a frying pan(skillet) and fry (sauté) the bread on both
sides of the bread. Cut into triangles and serve hot.

Serving suggestions: ½ grapefruit: Coffee or tea.

Everyday Breakfasts

1 small glass of pure fruit juice and a coffee or tea plus any of the following:

• 1 Weetabix and skimmed milk.
• 1 shredded wheat biscuit and skimmed milk.
• 25 g/1 oz/ ½ cup all bran and skimmed milk.
• 25 g/1 oz ½ cup raisin wheat’s and skimmed milk.
• 1 boiled egg and ½ slice toast with a scraping of low-fat spread.
• 2 baby bridge rolls with a scraping of low-fat spread and yeast extract.
• 1 crumpet with a scraping of low-fat spread and reduced sugar jam (conserve) or marmalade.
• 1 lice of currant bread with a scraping of low-fat spread.
• 1 thick slice of French bread (about 2.5cm/1 in) with scraping of low fat spread and reduced-sugar marmalade or jam(conserve).
• 3 wholegrain crispbread with a scraping of low-fat spreads and yeast extract.
• 2 wholegrain crispbread with a scraping of peanut butter on each.

Melon with Ginger

(Serves 3)

• ½ honeydew melon
• 15 ml/1 tbsp ground ginger

Cut the melon into three wedges and scoop out the seeds. Carefully cut through between the flesh in place. Cut down through the centre of the flesh lengthways, then across at intervals to make small chunks. Loosen every other chunk on each side, easing them slightly away from the centre. Dust with ginger and serve.

Serving suggestions: apricot wheat, coffee or tea.

Fruit Cocktail

(Serves 2)

• 150 ml/ ¼ pt/ 2/3 cup apple juice
• 1 eating (dessert) apple, unpeeled and diced
• 1 Clementine, segmented
• 1 pear, diced
• Grated rind of ½ lemon

Place all the ingredients in a bowl. Leave to stand for 30 minutes, if time, to allow the flavors to develop.

Serving suggestions: 1 small slice of toast with a scraping of low-fat spread and reduced-sugar

Greek-style Figs

(Serves 2)

• 4 dried figs
• 1 small piece cinnamon stick
• 30 ml/2 tbsp very low-fat yoghurt

Quarter the figs and place in a small saucepan with the cinnamon stick. Just cover with boiling water and leave to soak for 2 hours. Bring to the boil, reduce the heat, cover and simmer gently until the figs are tender. Leave to cool, then chill. Discard the cinnamon stick and spoon the fruit and juice into two small dishes. Top each with a spoonful of the yoghurt and serve.

Serving suggestion: 1 slice of pumpernickel with a scraping of low fat spread; coffee or tea.

Fresh Fruit Platter with Yoghurt

(Serves 2)

• 1 kiwi fruit, sliced
• 1 nectarine or peach, halved, stoned (pitted) and sliced
• 1 apple, unpeeled but halved, cored and sliced
• 1 small carton very low-fat diet apricot yoghurt
• Grated nutmeg

Arrange the fruits around two serving plate and place a small serving dish of yoghurt in the centre. Sprinkle the yoghurt with a little grated nutmeg and serve. To eat, dip each piece of fruit in the yoghurt and enjoy.

Serving: coffee or tea.

Florida Cocktail

(Serves 2)

• 1 orange
• 1 grapefruit
• 15 ml/1 tbsp apple juice
• Artificial sweetener granules (optional)

Peel all the rind and pith from the orange over a bowl to catch any juice. Cut the fruit between the membranes into segments. Squeeze any juice from the ring and discard. Repeat with the grapefruit. Add the apple juice and sweetener. Spoon into two glass dishes and serve.

Serving suggestions: 1 slice of toast with a scraping o low-fat spread and reduced-sugar jam (conserve); coffee or tea.

Crisp Oatcakes

(Makes 8)

• 300 ml ½ pt 1 ¼ cups hot black tea
• 100 g/4 oz/ 2/3 cup mixed dried fruit (fruit cake mix)
• A pinch of salt
• 1.5 ml ¼ tsp bicarbonate of soda (baking soda)
• 15 g/ ½ oz/1 tbsp low-fat spread, melted
• 60 ml/4 tbsp hot water

Extra low-fat spread, or greasing

Low-fat spread and reduced-sugar jam (conserve) or marmalade, to serve

Put all the ingredients except the extra low-fat spread in a bowl and mix well to form a dough. Turn out on to a surface lightly dusted with oatmeal and roll out thinly to about a 25 cm/10 in round. Cut into eight wedges. Heat a heavy-based frying pan (skillet) and brush very lightly with a little extra low-fat spread. Add the oatcakes and cook the other side for 2-3 minutes. Cool on a wire rack then store in an airtight tin. Serve 2 per portion with a scraping of low-fat spread and reduced sugar jam or marmalade.

Serving suggestions: 2 crisp oatcakes with a scraping of low fat spread and reduced sugar marmalade; coffee or tea.

Fresh Strawberry Yoghurt

(serves 1)

• 50 g/2 oz hulled strawberries
• A pinch of artificial sweetener granules
• 75 ml/5 tbsp very low-fat plain yoghurt
• Grated rind of ½ orange

Mash the strawberries with the yoghurt and orange rind and chill, if time, to allow the flavors to develop.

Serving suggestions: 2 crisp oatcakes with a scraping of low-fat spread and reduced-sugar marmalade; coffee or tea.

Fruity Breakfast Muffins

(Makes 12)

• 300 ml ½ pt/1 ¼ cups hot black tea
• 100 g/4 oz/ 2/3 cup mixed dried fruit (fruit cake mix)
• 50 g/2 oz ¼ cup of low-fat spread
• 7.5 ml/1 ½ tsp artificial sweetener granules
• 175 g/6 oz/1 ½ cups self-raising (self-rising) whole meal flour
• 5 ml/1 tsp baking powder
• 1 egg, beaten

Mix the tea with the fruit and low-fat spread until melted. Stir in the sweetener. Leave to soak until the mixture is just lukewarm. Stir in the remaining ingredients. Spoon into 12 sections of a greased bun tin (muffin pan) and bake in a preheated oven at 180 degree C/ 350 degree F/gas mark 4 for about 40 minutes until risen and the centres spring back when pressed. Remove from the tin and leave to cool on a wire rack. Serve 1 muffin per portion.

Serving suggestions: a glass of pure fruit juice; coffee or tea.

Cheesy French toast

(serves 1)

• 5 ml/1 tsp grated low-fat strong cheddar cheese
• 10 ml/2 tsp low-fat spread
• 5 ml/1 tsp chopped parsley
• A pinch of cayenne
• 3 slices French stick, just over 5 ml ¼ in thick

Mash the cheese with the low-fat spread, parsley and cayenne. Toast one side of the bread under the grill (broiler). Spread the cheese mixture over the untoasted side and return to the grill until golden and bubbling.

Serving suggestions: a glass of pure orange juice; coffee or tea.

Honey Nut slices

(Serves 1)

• 10 ml/2 tsp low-fat spread
• 5 ml/1 tsp chopped mixed nuts
• 5 ml/1 tsp clear honey
• A pinch of grated nutmeg (optional)
• 3 slices French stick, just over 5 ml ¼ in thick

Mash the low – fat spread with the nuts, honey and nutmeg, if using. Toast one side of the bread under the grill (broiler). Spread the honey nut mixture over the untoasted sides of the bread and return to the grill until golden and bubbling. Serve warm.

Serving suggestions: a small glass of tomato juice; coffee or tea.

Baked Egg with Tomatoes

(serves 1)

• 1.5 ml ¼ tsp low-fat spread
• 1 or 2 tomatoes, chopped
• 1.5 ml ¼ tsp Worcestershire sauce
• 1 egg
• 10 ml/2 tsp low-fat single (light) cream
• Salt and freshly ground black pepper

Grease a ramekin dish (custard cup) with the low-fat spread. Add the chopped tomato and sprinkle with the Worcestershire sauce. Carefully break in the egg and spoon over the cream. Season with a little salt and pepper. Bake in a preheated oven at 200 degree C/400 degree F/gas mark 6 for 8-10 minutes or until cooked to your liking. Serve straight away.

Serving suggestions: 1 small slice of melon; 1 puffed wheat crispbread with a scraping of low-fat spread; coffee or tea.

Baked Egg with Mushrooms

(serves 1)

• 5 button mushrooms, sliced
• 15 ml ¼ tsp low-fat spread
• 1 egg
• 10 ml/2 tsp low-fat single (light) cream
• Salt and freshly ground black pepper

Cook the mushrooms in the water for 2 minutes, stirring. Lightly grease a ramekin dish (custard cup) with the low-fat spread. Add the mushrooms. Break in the egg, then spoon the cream over. Season lightly Bake in a preheated oven at 200 degree C/ 400 degree F/ gas mark 6 for about 8-10 minutes or until cooked to your liking.

Serving suggestions: ½ grapefruit; 1 puffed wheat crispbread with a scraping of low – fat spread; coffee or tea.

Baked Egg

(serves 1)

• 1.5 ml1/4 tsp low-fat spread
• 1 egg
• 10 ml/2 tsp low-fat single (light) cream
• Salt and freshly ground black pepper

Use the low-fat spread very lightly grease a ramekin dish (custard cup). Break in the egg, then spoon the cream over. Sprinkle with salt and pepper and bake in preheated oven at 200 C/ 400 F/ gas mark 6 for 8-10 minutes or until cooked to your liking. Serve Hot.

Serving Suggestions: ½ grapefruit; 1 wholegrain crisp bread with a scraping of low-fat spread; coffee or tea.

American Hash browns

(serves 2)

• 2 large potatoes, diced
• 1 onion, finely chopped
• 15 g/ ½ oz/2 tbsp low-fat spread
• 2.5 ml/ ½ tsp paprika
• Salt and freshly ground black pepper
• Brown table sauce

Cook the potatoes in boiling, salted water for about 5 minutes or until just tender. Drain. Meanwhile, fry (sauté) the onion in the low-fat spread in a frying pan (skillet) for 2 minutes, stirring. Add the potatoes, paprika and a little salt and pepper. Fry, pressing and tossing with a fish slice, over a high heat until golden brown and the potato is becoming mushy. Serve on two warmed plates with a little brown sauce.

Serving Suggestions: ½ grapefruit; coffee or tea.

Italian Tomatoes

(serves 2)

• 2 slices bread
• 4 tomatoes, halved
• A few drops of olive oil
• Freshly ground black pepper
• 25 g/1 oz/¼ cup Italian Mozzarella cheese, grated
• 8 basil leaves, shredded

Toast the bread on one side. Turn over and top with the tomatoes, cut sides down. Add literally one drop of oil over each tomato half and add a good grinding of black pepper. Grill (boil) for about 3 minutes until the tomatoes are softening. Add the Mozzarella and shredded basil and flash briefly under the grill (broiler) until the cheese begins to melts. Serve straight away.
Serving Suggestions: a glass of pure fruit juice; coffee or tea.

Devilled Mushrooms on Toast

(serves 2)

• 10ml/2 tsp low-fat spread
• 100 g/4 oz button mushrooms
• 15 ml/1 tbsp water
• 30 ml/2 tbsp snipped chives
• 2 tomatoes, skinned, if liked, and chopped
• 10 ml/2 tsp tomato ketchup (catsup)
• 10 ml/2 tsp Worcestershire sauce
• A few drops of Tabasco sauce
• 2 slices bread

Melt the low-fat spread in a sauce-pan. Add the mushrooms and water and cook, stirring, for 2 minutes. Add half the chives and the remaining ingredients and simmer for about 5 minutes until the mushrooms are cooked and bathed in sauce, stirring occasionally. Boil rapidly for a minute or so, if necessary, to reduce the liquid. Meanwhile, toast the bread and place on warm plates. Spoon the mushrooms on top and sprinkle with the remaining chives.
Serving Suggestions: a fresh peach; coffee or tea.

Mixed Mushrooms on Toast

(serves 2)

• 100g/4 oz mixed oyster, button or chestnut mushrooms, sliced
• 5 ml/1 tsp low-fat spread
• 15ml/1 tbsp chopped parsley
• A pinch of paprika
• Salt and freshly ground black pepper
• 2 slices toast (any type), with a scarping of low-fat spread

Put the mushrooms in a pan with the low-fat spread and water. Cook, stirring, for 2 minutes. Add the parsley, paprika and little salt and pepper, then cover and cook for 3 minutes or until the mushrooms are tender. Remove the lid and cook rapidly until all liquid has evaporated, stirring all the time. Pile on to the toast and Serve immediately.

Serving Suggestions: a glass of pure fruit juice; coffee or tea.

Big Breakfasts

Breakfast is perhaps the most important meal of the day. You must give your body fuel to keep it going though the morning whether you’re on a diet or not. If you start off the day hungry, you’ll be far more tempted to have biscuits with your morning coffee or pig out at lunchtime. Try to get up a little earlier so you can enjoy the meals rather than grabbing a piece of toast as you rush out of the door. The serving suggestions are included in the Calories count.

Sneaky Eating Tips

You shouldn’t be hungry at all of you cook, But if you are normally used to very large portions, try any of the following:

• Use a smaller plate for meals.

• Use thin-sliced bread then you can have two slices if you want which makes you feel you’ve had more.

• A glass of naturally sparkling mineral water with your meal will help fill you up (and between meals zip it up with a slice of lemon or lime).

• Use a strong - flavored cheese in cooking then you won’t need so much to give it a good flavor.

• Cut foods into smaller pieces or thinner slices. Have the same number as normal – you’ll think you’ve had the same but you’ll actually have had less.

• Chew slowly and eat small forkfuls. Your meal will last longer.

• Never go shopping on an empty stomach – its too tempting.

• Try to time meals for before you’re ravenously hungry.

• If you feel really puckish, eat some raw carrots – or any salad vegetables, a bunch of grapes or slice of apple – to keep you going and take the edge off your appetite.

• A drink of meat or yeast extract – a teaspoon in a mug of boiling water – is another good way to take the edge off your appetite or fill up between meals.

• Keep a packet of sugar-free chewing gum handy and chew between meals. Alternatively, clean your teeth instead of grabbing a biscuit – it really works.

• Always take the trouble to make tout look appetizing, A sprinkling of parsley or vegetables attractively arranged can help you enjoy what you’re eating rather than just eating for the sake of it.

Good Diet Tips

• Choose low-fat diet yoghurts, cheese, cream etc.

• Drink skimmed milk.

• Eat as many vegetables or salad stuffs as you like – but not laced with gallons of oil o r melted butter!

• Remove all fat or skin from meat and poultry before eating.

• Grill (broil) rather than fry (sauté).

• Have only the minimum of fat for cooking.

• When browning meat for a made-up dish, dry-fry (sauté) rather than adding fat.

• Don’t add sugar to fruits in natural juice only, not syrups, and drink unsweetened pure juices (beware the cartons of fruit juices drinks that contain sugar and other additives).

• Don’t fill up on shop-brought biscuits, cakes or sweets. Choose health or alternatives like fruits, salads or raw vegetables.

• Check labels for reduce-fats cheeses and creams substitutes which often have more calories than the real thing!

• Don’t weigh yourself more often than once a week.

Drinks

Make sure you drink plenty of water – from the tap, filtered or mineral according to your preference. If you’re really not keen on it, flavor it with a low- calories squash.
Pure fruit juices are good for you but should be classed as part of a meal. I’ve included them in the breakfast counts because that’s when I like a glass (and vitamin C in them helps you absorb iron in foods like fortifies breakfast cereals). If you drink a small glass at other times of the day, add on 50 calories a glass.

Tea and coffee area fine in moderation but drinks them preferably after meals or in between as the tannin in these beverages impairs the absorption of some essential nutrients. Use skimmed milk or drink them black (tea with lemon is good). But No sugar. If you have a sweet tooth, you’ll have to use artificial sweeteners, but ideally you should wean yourself off the sweetness as it will help your diet as a whole.

Try to consume at least 300 ml ½ pt/ ½ cups of skimmed milk during the day but that includes what you put on cereal or use in cooking.

Alcohol is not a dieter’s friend since it contains lots of empty calories. However, far be it from me to say you must abstain completely. Have it as a treat with a meal or as an occasional evening tipple to sip and enjoy. But never drink alcohol to quench your thirst. Allow yourself a drink only if you are under the limit of calories for the day, don’t drink in place of good nutritious food and, if you must drink spirits, make sure you have low-calories mixers.

As a guide, count 100 calories per single measure of alcohol, that is a half-print of beer or larger, a wineglass of wine, a small sherry or a single measure of spirits. This is actually an overestimation but it means you’ll be ‘in credit’ rather than the other way round! But beware because if you’ve decided on 1000 calories a day and you treat yourself to two glasses because if you’ve decided of wine or a double G&T, it’s a fifth of your daily calories.

No-effort Calorie Counting

You’ll see all the recipes are calories-counted into groups. Each recipe has been rounded
up to the nearest 50calories so you wont have to spend hours with a calculator and you’ll
know you are always a credit’ because many recipes in the section may be quite a few
calories fewer than the maximum! So set your target of how many calories you want to eat in
a day and choose recipes that will make up to that. But don’t give yourself a headache –
you can mix and match from any of the recipes and you’ll still lose weight, but it will be
a much more gradual process. Once you’ve reached your target, start eating the number of
calories you will automatically use up in a day (approximately 1900 for a woman, 2500 for a
man) and you should maintain the weight loss.

Tuna and Sweetcorn Pitta Pockets

(SERVES 4)

• 4 pitta breads
• 85 g/3 ½ oz/1 small can tuna in brine, drained
• 200 g/7 oz/1 small can sweetcorn (corn,) drained
• 200 g/7 oz/1 small can sweetcorn (corn) drained
• 30 ml/2 tbsp low-calorie mayonnaise
• 15 ml/1 tbsp snipped chives
• Freshly ground black pepper
• Shredded lettuce (optional)

Warm the pittas under the grill (broiler) or in the microwave briefly to puff them up. Split along one edge to form a pocket. Mix the tuna with the sweetcorn, mayonnaise and chives and season to taste with pepper. Spoon into the pitta pockets and shredded lettuce, if liked.

A healthy Balance

Crank dieting is stupid. Your body needs the proper balance of nutrients to keep you fit and healthy. By cutting out a particular food group, you may lose weight, but you’ll also become unfit and probably ill. So every day you must have:

• Proteins for body growth and repair. The best sources are fish, lean meat, poultry, dairy products and eggs. Eat 2-3 small portions a day.

• Carbohydrates for energy. Contrary to popular belief they are not fattening: it’s the fat or sugar you mix with them that piles on the calories. Best sources are bread (all types), pasta, rice, cereals (including breakfast cereals but choose wholegrain varieties not sugar-coated ones) and potatoes. Eat plenty.

• Vitamins and minerals for general well-being. Best sources are fruits and vegetables, preferably fresh but frozen or canned in water or natural juice with no added sugar or salt are fine. Eat at least 5 portions a day.

• Fat (the dieter’s enemy). The fat your body needs occurs naturally in other foods so keep added fat to a minimum and eat very sparingly (see Good Diet Tips right).

• Fiber for healthy body functioning. Eat plenty of fruit and vegetables, wholegrain cereals, skins on potatoes.