Everyday Breakfasts

½ grapefruit, a cup of tea or coffee and any of the following:

• 25 g/l oz/3 tbsp fruit and fibre cereal and skimmed milk
• 25 g/1 oz/1 cup cornflakes and skimmed milk
• 25 g/1 oz/1 cup bran flakes and skimmed milk
• 1 weetabix and skimmed milk and I slice of toast with a scraping of low-fat spread and reduced-sugar jam (conserve) or marmalade
• 1 weetabix and skimmed milk and I boiled egg
• 1 shredded wheat and skimmed milk and I boiled egg
• 220 g/7 oz/1 small can no-added-sugar baked beans on I small slice of toast with a scraping of low-fat spread
• I shredded wheat and skimmed milk and I slice of toast with a scraping of low-fat spread and reduced-sugar jam (conserve) or marmalade
• 25 g/1 oz ½ cup all bran and skimmed milk and 1 slice of toast with a scraping of low-fat spread and reduced-sugar jam (conserve) or marmalade
• 2 boiled eggs and I small slice of toast with a scraping of low-fat spread
• I small croissant with a scrapping of low-fat spread and reduced-sugar jam (conserve) or marmalade
• I muffin with a scraping of low-fat spread and reduced–sugar jam (conserve) or marmalade
• I crusty roll with a scraping of low-fat spread and honey
• I low-fat diet fruit yoghurt, I boiled egg and I small slice of toast with a scraping of low-fat spread

Baked Potato Cakes with Caraway

(MAKES 12)

• 450g/1 1b/2 cups well-mashed cooked potato
• 50 g/2 oz/ ¼ cup low-fat spread, plus extra for spreading
• 50 g/2 oz ½ cup wholemeal flour
• A pinch of salt
• 30 ml/2 tbsp caraway seeds

Beat the potato well, then beat in the low-fat spread, flour and salt. Turn out on to a lightly floured surface and pat out to about 1cm ½ in thick. Cut into rounds using a 7.5 cm/3 in biscuit (cookie) cutter. Re-knead the trimmings and cut again. Place on a baking sheet and sprinkle with the caraway seeds, pressing them lightly into the surfaces. Bake in a preheated oven at 200degree C/400degree F/gas mark 6 for about 20 minutes until lightly golden. Serve two hot cakes per portion with a scraping low-fat spread.

Serving suggestions: 1 very low-fat plain yoghurt with 5ml/1 tsp clear honey; coffee or tea.

Ranch Breakfast

(SERVES 2)

• 2 chipolata sausages, chopped
• 6 mushrooms, quartered
• 30ml/2 tbsp water
• 220g/7 oz/1 small can no-added-sugar baked beans
• A good dash of Worcestershire sauce
• 2 small hunks of French bread (about 2.5cm/1 in)

Dry-fry (saute) the sausages in a saucepan until a rich golden brown and cooked through, stirring all the time. Remove from the pan with a draining spoon. Pour away the fat and wipe out the pan with a piece of kitchen paper. Add the mushrooms and water to the pan and cook, stirring, until the mushrooms are softened and the liquid has evaporated. Add the beans, sausages and Worcestershire sauce. Bring to the boil, stirring all the time. Spoon into two bowls and serve each with a hunk of bread.

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

Bean scramble

(SERVES 2)

• 2 eggs
• 15 ml/1 tbsp skimmed milk
• 5ml/1 tsp low-fat spread
• 220 g/7 oz/1 small can no-added-sugar baked beans
• Salt and freshly ground black pepper
• 2 slices bread
• Chopped parsley

Beat together the eggs and milk melt the low-fat spread in a small non-stick saucepan. Add the egg mixture, the beans and a little salt and pepper. Cook over a gentle heat, stirring all the time, until scrambled but still creamy. Do not allow to boil. Meanwhile, toast the bread and place on warmed plates. Spoon the bean scramble over and scramble over and sprinkle with chopped parlsey before serving.

Serving suggestions: ½ grapefruit; coffee or tea.

Cheesy Beano

(SERVES 2)

• 2 small slices bread
• 10ml/2 tsp brown table sauce
• 400 g/14 oz/1 large can no-added-sugar baked beans
• 30 ml/2 tbsp grated low-fat cheddar cheese

Toast the broad on both sides and spread one side with the sauce. Place on warmed flameproof plates. Meanwhile, heat the beans in a saucepan. Spoon over the toast, sprinkle with the cheese and flash under a hot grill (broiler) until the cheese melts. Serve straight away.

Serving suggestions: ½ grapefruit; coffee or tea.

Irish Potato Cakes

(MAKES 12)

• 450g/1 1b/2 cups well-mashed cooked potato
• 50 g/2 oz ¼ cup low-fat spread, plus extra for spreading
• 50g/2 oz/ ½ cup wholemeal flour
• A pinch of salt

Beat the potato well, then beat in the low-fat spread, flour and salt. Turn out on to a lightly floured surface and pat out to a round about 1cm/ ½ in thick. Cut into rounds with a plain 7.5 cm/3 in biscuit (cookie) cutter. Re-knead the trimmings and cut again. Cook in a non-stick frying pan (skillet) for about 3 minutes on each side until golden brown. Serve two hot cakes per portion with a scraping of low-fat spread.

Serving suggestions: ½ grapefruit: 1 very low-fat diet fruit yoghurt: coffee or tea.

Chocolate and Orange Morning Rolls

(MAKES 12)

• 450 g/1 1b/4 cups strong white (bread) flour
• 5ml/1 tsp salt
• Finely granted rind of 1 orange
• 15 g/ ½ oz/1 tbsp low-fat spread
• 10ml/2 tsp easy-blend dried yeast
• 10 ml/2 tsp clear honey
• 1 egg beaten
• 300 ml ½ pt 1/ ¼ cups skimmed milk, hand hot
• 50 g/2 oz/ ½ cup chocolate chips low-fat spread, to serve

Mix together the flour, salt and orange rind in a bowl. Rub in the low-fat spread. Stir in the yeast. Add the honey, most of the egg (reserve a little for glazing) and enough of the milk to form a firm dough. Knead gently on a lightly floured surface until smooth and elastic. Alternatively prepare the mixture in a food processor. Return to the bowl, cover with the damp cloth and leave in a warm place for about 45 minutes or until doubled in size. Knock back and quickly knead in the chocolate chips. Shape into 12 balls and place well apart on a greased baking sheet.

Leave in a warm place for 15 minutes to rise. Brush with the reserved egg and bake in a preheated oven at 220degree C/425degree F/gas mark 7 for 12-15 minutes or until golden and the bases sound hollow when tapped. Cool on a wire rack. Serve on roll per portion with a scraping of low-fat spread.

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

Whole wheat Tropicana

(SERVES 6)

• 175 g/6 oz/6 cups unsweetened wheat flakes
• 45ml/3 tbsp coconut flakes
• 45ml/3 tbsp chopped dates
• 45ml/3 tbsp raisins
• Skimmed milk, to serve

Mixed together all the ingredients and store in an airtight container. Spoon into serving bowls and add skimmed milk to taste.

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

Chocolate Chip Muesli

(SERVES 6)

• 225 g/8 oz/2 cups porridge oats
• 50 g/2 oz/2 cups wheat flakes
• 25g/1 oz ¼ cup plain (semi sweet) chocolate chips
• 50g/2 oz 1/3 cup raisins
• 20ml/4 tsp artificial sweetener granules
• Skimmed milk, to serve

Mix together all the ingredients and store in an airtight container. Spoon into serving bowls and add enough skimmed milk to moisten.

Serving suggestions: 1 slice of melon; coffee or tea.

Tropical Muesli

(MAKES 6 SERVINGS)

• 175 g/6 oz ½ cups porridge oats
• 50 g/2 oz/1 cup all bran
• 60 m1/4 tbsp desiccated (shredded) coconut
• 3 ready-to-eat dried peach halves, chopped
• 25 g/1 oz/ ¼ cup dried banana slices
• 50g/2 oz/ ½ cup chopped mixed nuts
• 30 ml/2 tbsp artificial sweetener granules
• Skimmed milk, to serve

Mix together all the ingredients and store in an airtight container spoon into serving bowls and add enough skimmed milk to moisten.

Serving suggestion: coffee or tea.

Crunchy Muesli

(MAKES 6 SERVING)

• 175 g/6 0z/1 ½ cups porridge oats
• 50 g/2 oz/2 cups bran flakes
• 50 g/2 oz ½ cup toasted chopped mixed nuts
• 25 g/1 oz/ 1/6 cup currants
• 25 g/1 oz 1/6 cup raisins
• 50 g/2 oz 1/3 cup sultanas (golden raisins)
• 30 ml/2 tbsp artificial sweetener granules
• Skimmed milk, to serve

Mix together all the ingredients and store in an airtight container. Spoon into serving bowls and add enough skimmed milk to moisten.

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

Apple muesli

(SERVES 1)

• 1 serving muesli (above)
• 1 green eating (dessert) apple, peeled and finely chopped
• 30 ml/2 tbsp low-fat fromage frais

Put the muesli in a bowl, Add the Chopped apple and top with the forage frais.

Serving suggestion: coffee or tea.

Spiced Muesli

(MAKES 6 SERVINGS)

• 225 g/8 oz/2 cups porridge oats
• 50g/2 oz/ 1/3 cup raisins
• 50 g/2 oz 1/3 cup sultanas (golden raisins)
• 50g/2 oz ½ cup chopped hazelnuts
• 60 ml/2 tbsp bran
• 30 ml/2 tbsp artificial sweetener granules
• add 5ml/1 tsp ground cinnamon and 5 ml/1 tsp grated nutmeg to the mixture. Skimmed milk or very low-fat plain yoghurt, to serve

Mix together all the ingredients and store in alright container. Serve in bowls with a little skimmed milk or plain yoghurt.

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

Muesli

(MAKES 6 SERVINGS)

• 225 g/8 oz/2 cups porridge oats
• 50g/2 oz/ 1/3 cup raisins
• 50 g/2 oz 1/3 cup sultanas (golden raisins)
• 50g/2 oz ½ cup chopped hazelnuts
• 60 ml/2 tbsp bran
• 30 ml/2 tbsp artificial sweetener granules
• Skimmed milk or very low-fat plain yoghurt, to serve

Mix together all the ingredients and store in alright container. Serve in bowls with a little skimmed milk or plain yoghurt.

Serving suggestions: 1 slice of melon; coffee or tea.

Greek Porridge

(SERVES 2)

• 200 ml/7 fl oz/scant water
• 3 dried figs, chopped
• 40g/1 ½ oz 1/3 cup porridge oats
• Artificial sweetener granules (optional)
• 45ma/3 tbsp very low-fat plain yoghurt

Put the water and figs in a saucepan and leave to soak overnight. Stir in the oats, bring to the boil, reduce the heat and simmer, stirring, for 5 minutes. Sweeten granules, if necessary. Spoon into bowls and top with a good spoonful of the yoghurt.

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

Golden Porridge

(SERVES 2)

• 40 g/1 ½ oz 1/3 cup porridge oats
• 200 ml/7 fl oz/scant 1 cup water
• 4 ready-to-eat dried apricots, chopped
• Artificial sweetener granules (optional)
• Skimmed milk (optional)

Mix the oats with the water and fruit in saucepan. Bring to the boil, reduce the heat and cook for 3 minutes, stirring. Add the apricots and continue cooking for a further 2 minutes. Spoon into serving bowls and add sweetener and skimmed milk, if liked.

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

Fruity Winter Porridge

(SERVES 2)

• 40g/1 ½ oz 1/3 cup porridge oats
• 200 ml/7 fl oz/scant 1 cup water
• 50 g/2 oz 1/3 cup mixed dried fruit (fruit cake mix)
• Artificial sweetener granules (optional)

Mix the oats with the water and fruit in a saucepan. Bring to the boil, reduce the heat and simmer for 5 minutes, stirring all the time. Spoon into bowls and add artificial sweetener and add artificial sweetener and a little skimmed milk, if liked.

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

Winter Porridge

(SERVES 2)

• 40 g/1 ½ oz 1/3 cup porridge oats
• 200ml/7 fl oz/scant 1 cup water
• A pinch of salt
• Artificial sweetener granules (optional)
• Skimmed milk (optional)

Mix the oats and water in a saucepan with the salt. Bring to the boil and cook for 4-5 minutes, stirring all the time. Spoon into bowls and add sweetener to taste and a little skimmed milk, if liked.

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

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.