Sardines are the perfect match with lemon juice and capers, and make a great breakfast spread on hot buttered toast (lightly buttered of course). Not only are sardines rich in healthy omega-3 fat, but by including their delicate calcium-rich bones, sardines also help promote strong bones and teeth.

4 oz (120g) canned sardines in water or oil—drained

2 teaspoons lemon juice

2 teaspoons capers—rinsed and drained

½ teaspoon salt

¼ teaspoon freshly ground black pepper

4 slices of whole grain bread—toasted and lightly buttered

2 lemon wedges for serving

MASH together the sardines, lemon juice, capers, salt and pepper in a bowl until well combined. SPREAD equal amounts of the mixture over the pieces of lightly buttered toast and serve with lemon wedges for drizzling

Italian-style Scrambled Eggs. Creamy scrambled eggs with diced red pepper, zucchini and Parmesan cheese.   The Big Breakfast. Pan-fried soy bacon, eggs, tomatoes and mushrooms with caramelized onions and baked beans served with whole grain toast.   Tortilla de Patatas. Tortilla is a traditional Spanish egg dish similar to a French omelet and an Italian frittata. This version includes potatoes, red onion and green peppers.

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