At a time of year when many young people are embarking on student life and catering for themselves perhaps for the very first time, one of the most important lessons that they can learn is how to create a nutritious meal using simple ingredients with the minimum of equipment.

With a few eggs in the refrigerator no one should be hungry - they are the ultimate fast food.

Most countries have their own version of an omelette. Here I have included recipes and notes for a French Omelette and also an Italian Frittata.

Italian Frittatas and Spanish Tortillas (not to be confused with the tortilla of Mexican cookery) are much more substantial. They are cooked in the pan until set and then put under a hot grill until firm. They are always served flat rather than folded over. Spanish tortillas are a traditional part of the tapas.

Classic French Omelette

Ingredients (serves 1)

3 large eggs

1 tbsp water

Small knob of butter

Salt and freshly milled pepper

Method

1 Break the eggs into a small bowl, add the water and seasoning and combine the whites and yolks with a balloon whisk or fork.

2 Place a small, heavy based frying pan on the cooker over a medium heat, letting it get quite hot (for approximately half a minute). Add the butter to the pan. Once it has melted, swirl the pan around so that the whole of the inside is coated.

3 Turn up the heat and when the butter is foaming, add the egg mixture. After a few seconds, tilt the pan and using a spatula or spoon, draw the edge of the omelette into the centre allowing the egg to flow into the space left. Keep repeating this movement until almost all the liquid has set.

4 Tilt the pan again and flip one side of the omelette on top of the other. Take the pan to a warm plate and tip the omelette out. Serve immediately.

Notes

  • Once you have mastered a basic omelette, you can think about adding fillings. Try Gruyere cheese, mushrooms, chopped ham or bacon, chopped smoked salmon or simply chopped fresh herbs e.g. chives or parsley.
  • Don't over-whisk the eggs; beat them just enough to combine the yolks with the whites.
  • The omelette will continue to cook when you remove it from the heat, so the centre should still be a little moist.
Italian Frittata

Ingredients (serves 4)

2 tbsp olive oil

Selection of vegetables: sliced courgettes, onions, peppers, mushrooms, parboiled potatoes

75g prosciutto or bacon, diced

6 eggs

2 tbsp finely grated Parmesan cheese

Method

1 Heat the olive oil in a large frying pan. Add your choice of vegetables and meat, then cook gently for 5 minutes or until tender.

2 Meanwhile, break the eggs into a bowl, season with salt and pepper and whisk together. Pour into the pan.

3 Cook over a medium heat for about ten minutes. As the eggs set, lift the frittata up using a spatula and allow any uncooked egg to run underneath. Continue until almost set and the underside is golden. Sprinkle over the Parmesan cheese.

4 Place the frying pan under a hot grill for two minutes or until the top is a light golden brown colour. The eggs should be set and firm when pressed.

To serve

Cut the frittata into wedges, garnish with shredded fresh basil and serve with a salad. Delicious served both hot or cold (but not chilled).