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.