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Marion Lyons
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How to make
a special
breakfast
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WHAT IS THE MOST IMPORTANT MEAL OF THE DAY? BREAKFAST.
IT HAS MANY BENEFITS FOR CHILDREN AND ADULTS ALIKE.
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a) Breakfast gives your body the energy it needs to start the day. A good breakfast helps your mind to work better. This gives you a head start at work or school.
b) Breakfast is not as fattening as lunch or supper. Your body burns the calories it absorbs at breakfast more quickly because you are more active in the morning than in the evening.
c) Many breakfast foods have a lot of fibre. They help keep your cholesterol level down.
d) Breakfast is fun. The food is delicious and easy to prepare. The whole family can share this simple meal - especially on weekends. A shared breakfast is a great way to plan ahead positively for the day. It is amazing how much difference this can make to your attitude, mood and performance through the rest of the day.
e) Be sure to make the time to sit down and eat breakfast. Give yourself a chance to digest your food and think about things. Do not get into the habit of grabbingsomething quick to eat as you rush out of the house.
‘EGG’SCELLENT RECIPES
Take more time on the weekends or holidays to prepare a really delicious breakfast. Eggs are a great breakfast food. They are easy to cook. And they are easy to prepare and taste really good with many other foods. Nutrition experts say that people with normal cholesterol levels can eat one or two eggs a day. People with cholesterol problems should avoid the yolk and eat only the egg whites. One large egg contains four to five grammes of fat, 213 milligrammes of cholesterol and 75 calories. Eggs have 13 essential vitamins, including vitamin D - the ‘sunshine’ vitamin. Here are some egg recipes everyone will be happy to eat at your table.
WESTERN SCRAMBLE
Leave out the vegetables, ham or cheese in this recipe to make plain scrambled eggs.
SERVINGS: Makes 3 or 4
PREPARATION TIME: About 15 minutes
6 eggs, 1/4 cup skimmed or low-fat milk, 1 teaspoon butter or vegetable oil, 1/2 cup chopped onion, 1/2 cup chopped green pepper, 1/2 cup chopped lean cooked ham, or 1/2 cup grated low fat cheese1 Break eggs into a medium sized bowl. Pour in milk. Beat eggs and milk with fork until they are mixed together. Leave to stand on one side in the bowl.2 Put butter or oil in a large frying pan. Place pan over medium heat. Heat until butter or oil bubbles.
3 Put chopped onions, green pepper (and ham) into the pan. Stir together with a spoon. Cover the pan with a lid. Let vegetables (and ham) cook until tender. Do not let vegetables go brown. Lift the lid and stir once or twice.
4 Pour eggs over vegetables (and add the grated cheese). When eggs begin to get thick, gently pull a spatula (or pancake turner) across the bottom of the pan. Keep moving the spatula until the egg mixture thickens and you cannot see any liquid egg in the pan. Remove from the heat before the eggs get too firm. Eggs should be thick and cooked all the way through.
5 Serve eggs on plates with toast to one side. Or spoon them directly onto toasted bread or muffins. Take care if you are eating with your hands! Or place the scrambled eggs in pitta bread for a breakfast look that is different and delicious.
TOAD-IN-THE-HOLE
SERVINGS: Makes 1PREPARATION TIME: About 10 minutes
1 slice bread, 1 egg, 1 teaspoon butter or vegetable oil, 1 slice (1 ounce) low-fat cheddar cheese, Ketchup or salsa (if you wish)
1 Cut a hole in the bread with an upside-down cup or drinking glass.
2 Break the egg into a small bowl or cup. Be careful not to break the yolk.
3 Grate the cheese or cut into very small pieces.
4 Put butter or oil into a frying pan over medium heat. Heat until the butter or oilbubbles.
5 Put bread into the pan. Very carefully, pour egg into the hole in the bread. Reduce heat to low. Cook until the bottom of the bread is light brown.
6 Turn the bread over with a spatula. Sprinkle cheese on top of the bread. Cook for 3 to 5 minutes or until the egg white is firm and the yolk begins to get thick, but not hard.
7 Slide spatula under bread and serve on a plate. Decorate with ketchup or salsa if you wish.
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GLOSSARY:
fattening: engordador, elevado en calorias; fibre: fibra; the whole family: toda la familia; amazing: sorprendente; grabbing: arrebatar velozmente, echar el guante a;yolk: yema de huevo; grated: rallado; chopped onions: cebollas cortadas en trocitos;spatula: espátula; toad-in-the-hole: plato tradicional británico ("sapo en el pozo");bubbles: burbujee, borbotee.
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Pulsa aquí para consultar una lista de COOKING VERBS (verbos de cocina) con audio y presentación bilingüe.
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