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What are "fast foods"? Are they foods we prepare ouselves? Are they foods we buy ready made? Are they foods which take very little time to cook? Are they foods which take very little time to eat? Whatever they are should we be eating them?

However we choose to describe them there is no doubt in my mind the best fast foods are ones we prepare ourselves. We get to select the ingredients and, if we have any sense, will be choosing the very best we can afford. Claiming we are "time poor" is no excuse for opting out of responsibility for what we eat. There are thousands of recipes available in hundreds of cookery books that show you exactly to prepare and cook nutritious food very quickly. My own breakfast, the recipe for which is given later, is ready to eat in three minutes.

The list of totally disgusting things to eat masquerading as "fast food" is substantial and the topic of another article. Let us concentrate on food that is nutritious and free from artificial flavour enhancers (why would nutritious food need flavour enhancers?), excessive amounts of salt, saturated fats and transfats.

The original fast food was probably the humble sandwich. Have you seen the contents list for some sandwiches sold in supermarkets and the like? Unbelievable. Chemicals, salt and fats galore - and that's just the bread. They have to include lots of these to extend the shelf life and avoid wastage but price them up with big margins. Why not make your own bread? Can't be bothered? "Time poor"? Rubbish. Maximum of ten minutes to put ingredients in bread maker, press appropriate buttons, remove bread when baked and wipe machine clean. Do you honestly have an excuse for not doing this? Not only that you get to choose the flour which is readily available minus the additives that are used by professional bakers. Wholemeal is best but a mix of wholemeal and brown - some machines cannot do 100% wholemeal - is fine. Your machine can make a lot of other things too.

What to put in your sandwich? It is up to you of course but you are free to choose your own quality ingredients. As there is a certain amount of salt and fat in bread these should be avoided in the filling if possible and certainly kept to a minimum. The sandwich remains one of the best fast foods for sure.

Other good fast foods include soups made in advance, portioned and frozen; ideal with your home-made bread. Stir fried vegetables in olive or sunflower oil, ready in minutes with cold or grilled chicken (minus the skin). Or choose

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