Wendy Ra­hamut

We all know that break­fast is the most im­por­tant meal of the day. But a lot of us nev­er re­al­ly seem to have the time to eat it.

For many, the dai­ly rou­tine is a two-minute break­fast eat­en while per­form­ing some oth­er task–lit­er­al­ly eat­ing on the run.

Some­times the chal­lenge is find­ing some­thing nu­tri­tious to have when we're in a hur­ry.

Fresh fruit is al­ways a good idea. A ba­nana or a slice of paw paw makes a won­der­ful start. You could fol­low that up with a cou­ple of boiled eggs with whole grain toast. Re­mem­ber, a boiled egg is a great nu­tri­tion­al­ly all-in­clu­sive food and it is portable as well.

Fresh­ly made muffins, low fat gra­nola and hot ce­re­als al­so make healthy starts to your day, as well as high pro­tein sta­ples like sar­dines, tu­na and salmon.

These are all easy ideas to help you en­joy a healthy break­fast every day.

On the week­end, when there is more time to en­joy a leisure­ly meal, you can pre­pare one of the fol­low­ing break­fast treats.

FRESH FISH BULJOL

1 lb fresh fish fil­lets

1 tsp minced gar­lic

Salt and black pep­per

1 tsp minced chives

1 tb­sp olive oil

1 large onion, thin­ly sliced

1 pi­men­to pep­per, chopped

1 large toma­to, chopped

2 eggs, hard boiled

2 tb­sp chopped chadon beni

Sliced av­o­ca­do and let­tuce to gar­nish

Method

Mar­i­nate fish in chives, salt, black pep­per, gar­lic and olive oil.

Place in heat­proof plat­ter and broil for 4 min­utes on each side.

Re­move the fish and flake gen­tly with a fork.

In a non-stick saut� pan, heat 2 tbs olive oil and saute onion and pep­per for on­ly one minute.

Re­move and add to fish, add toma­toes, and toss. Sea­son with salt if need­ed.

Place fish on plat­ter, dec­o­rate with let­tuce and egg wedges.

Sprin­kle over chadon beni.

Driz­zle with ex­tra olive oil and serve.

Serves 4 to 6

GOLD­EN FRENCH TOAST­WITH SPICED AP­PLES

6 to 8 slices bread,

cut to about 1 1/2 inch thick

2 eggs

1 tb­sp brown sug­ar

1/2 to 3/4 cup milk

1 ap­ple

1/2 tsp each cin­na­mon and nut­meg

1 tb­sp brown sug­ar

Method

Pre­heat oven to 350F.

Beat egg well with milk and one tb­sp of sug­ar, chop ap­ple and com­bine with one tb­sp of sug­ar, and spices.

Grease a shal­low casse­role dish, dip bread in­to egg mix­ture and place in dish, arrange ap­ples on top, bake for 15 to 20 min­utes un­til gold­en and puffed.

Serve with hon­ey or syrup.

Serves 4

POTA­TO FRIT­TA­TA

2 pota­toes, peeled and cut in­to 1/2 inch cubes

4 eggs

1 large onion, fine­ly chopped

2 tb­sp veg­etable oil

1 clove gar­lic, chopped

1/2 cup grat­ed cheese, op­tion­al

Salt and pep­per

Method

Beat eggs with salt and pep­per.

Heat oven­proof fry­ing pan and add one tb­sp of oil, add onion and gar­lic, fry un­til fra­grant, about 3 to 4 min­utes.

Add pota­to, add a lit­tle wa­ter and cov­er pan, cook pota­toes un­til ten­der, about 6 to 8 min­utes.

Re­move from pan.

Add the rest of the oil and pre­heat your broil­er.

Add egg mix­ture to pan and tilt pan to spread mix­ture around.

When eggs have firmed up in the pan, spread the pota­toes on top even­ly, sprin­kle with cheese and place pan un­der broil­er.

Broil un­til gold­en and puffed, watch­ing care­ful­ly. About 3 to 5 min­utes.

Sprin­kle with fresh herbs if de­sired.

Serves 3 to 4