Breakfast
Serve with fruit
2 eggs
30 ml of low-fat milk
pepper
pinch of salt if desired
1/2 tsp of cinnamon
1 tsp of vanilla extract
4 slices of bread
20 ml of vegetable oil
Beat egg, milk, pepper, salt (if using), cinnamon and vanilla together in a shallow bowl.
Dip the slices of bread in the egg mixture.
Fry in hot oil until they are golden brown.
Drain on kitchen paper.
2 adults
5 minutes
Frying pan
Shallow bowl
Serve with toast
1 small onion, finely chopped
4 eggs
20 ml of water or low-fat milk
Try adding vegetables like mushrooms and tomatoes for colour and taste.
Heat the oil in a frying pan and fry the onion gently until it is cooked.
Beat the eggs into a bowl, add the water or milk, salt (if using) and pepper and pour into the pan over the onion.
Spread the mixture around the frying pan and cook until the eggs are set and come away from the edge of the frying pan.
Turn the omelette carefully to cook on the other side.
If a bigger omelette or more portions are needed: increase the amount of eggs and onion, fry the mixture gently for a couple of minutes and complete cooking under the grill.
2 minutes
3 minutes
Mixing bowl
Serve with toast and baked beans
250 ml water
10 ml of vinegar
3 eggs
The vinegar prevents the egg yolk from breaking.
Put the water into a saucepan or frying pan, add the salt, pepper and vinegar. Bring to the boil.
Break the eggs into the boiling, salted water. Simmer gently until the eggs are set. (This takes about 2 to 3 minutes).
Remove the eggs from the saucepan and serve.
3 adults
Measuring jug
Saucepan or frying pan
10 ml of vegetable oil
40 ml of low-fat milk
Add low-fat grated cheese or chopped fresh tomatoes.
Break the eggs into a shallow bowl and beat well with a fork.
Heat the oil in a saucepan then add the milk, pepper and salt.
Add the beaten eggs and stir over a moderate heat until mixture is thick and creamy.
Do not cook for too long or it will curdle.
Serve on hot toast.
2-3 minutes
Wooden spoon
Saucepan
Serving suggestion: add some fruit
40 g of porridge oats
240 ml of low-fat milk
Put everything in a saucepan (non-stick, if possible) and gradually bring to the boil.
Once it has come to the boil turn down the heat and simmer for 5 to 10 minutes depending on how tender you like your oats.
Stir it occasionally.
If it gets too thick, just add an extra drop of low-fat milk or water.
If you want to microwave the porridge, just follow the instructions on the pack.
1 adult
10 minutes
Serving suggestion: serve with low-fat milk or yoghurt
200 g of muesli cereal base, or a mixture of rolled wheat and oats, available at most supermarkets
100 g of mixed dried fruit - try blueberries, cranberries, raisins and chopped apricots
50 g of sesame seeds
50 g of sunflower seeds
100 g of chopped mixed nuts - try Brazil nuts, hazelnuts, walnuts and almonds
Mix all the ingredients together.
Store in an airtight container in a dark cupboard.
10 adults
Plastic container
