FieldTrip
FieldTrip doesn't have a graphic user interface (menus you can click). It is instead a set of functions. Most of these functions have "ft_" at the begining to indicate that they are FieldTrip functions.
Here is the FieldTrip Toolbox's website.
Read this Introduction
This is a good introduction to FieldTrip and its structure. I would highly recommend reading through this page in order to gain a basic understanding of how FieldTrip works. Yeah, I know you think you can just go for it, but you'll save yourself a lot of time by reading through it, at least until the Artifact Rejection section.
You may find this video to be a helpful introduction to EEGlab.
cfg structure
For most of the functions, you set the parameters you want using a structure labeled cfg. For example, for the ft_topoplotER function, you would set your desired parameters like this:
cfg = []; % create an empty cfg structure
cfg.xlim = [0.400 0.800]; % set the time limits to be 400 tp 800 ms
cfg.fontsize = 14; % set the font size on the plot to 14
ft_topoplotER(cfg, data) % actually execute the function
Tutorials
Once you've read the introduction, you should read through the tutorials that are specific to what you want to do.
Functions
For more information on specfic functions, either look at the documentation for that specific function, or look at the header of the function file in Matlab. They contain the same information. This is where to find out how to specify the inputs and other parameters.