Most granola is hardly health food, using grains coated with sweeteners and oil and baked twice. Raw Granola contains no added fat or sweetening and I skip using the oven. Instead, pan-toasting its oats and nuts enhances their flavor at lower heat and more quickly. Served with fruit and yogurt, the result tastes like nutty muesli. Rolled oats labeled “old-fashioned” are thicker and crisper than the regular kind. They give this granola good crunch.
Fast Fact: Besides omega-3s, flax seed is rich in lignans that help prevent cancer.
Quick Tip: To keep dried fruits from sticking to the knife, coat the blade lightly with cooking spray before chopping them.

serves 4
You might need to buy:
  • Granola
  • slivered almonds
  • old-fashioned rolled oats
  • raw sunflower seeds
  • sesame seeds
  • ground cinnamon
  • ground allspice
  • chopped dates
  • chopped Turkish apricots
  • dried blueberries
  • Parfait
  • blueberries
  • raspberries
  • quartered strawberries
  • vanilla low-fat yogurt
  • ground flax seed

Creamy ricotta, rustic whole-grain bread, the sweetness of fruit and warmth of cinnamon make this speedy breakfast a sensual feast. To best enjoy the flavor and the health benefits of the orange zest in marmalade and anthocyanins in cherry preserves, look for chunky, organic fruit spreads. As a friend’s five-year-old says, “This tastes too good to be healthy.”
Note: Toast the almonds on a baking sheet at 325 degrees F. for 6 minutes, stirring them once. Make 1/2 cup and store unused nuts in a sealed container for up to 5 days.

Fast Fact: Natural cocoa powder has a stronger flavor than Dutch-processed.
Quick Tip: Slicing the bread on the diagonal makes picture-perfect bruschetta and provides a maximum of chewy crust.

serves 2
You might need to buy:
  • 3/4-inch slices Italian whole-wheat bread
  • organic marmalade or cherry preserves
  • part-skim milk ricotta cheese
  • cinnamon
  • natural cocoa powder

This high high-protein breakfast is ready in mere minutes using a toaster oven and the preservative-free cooked chicken and apple sausage sold at most supermarkets and natural food markets. The ideal bread to use is a whole-grain oatmeal or soft multi-grain loaf with wide slices. You can take this portable meal on the road.
Fast Fact: For true whole-grain bread, whole-wheat flour or another whole-grain should be the first ingredient on the label.

serves 1
You might need to buy:
  • oatmeal or whole-grain bread
  • honey mustard
  • shredded reduced-fat Cheddar cheese
  • link chicken and apple sausage

Orange juice and zest balance the natural sweetness in this dairy-free smoothie with refreshing crispness. Using frozen fruit eliminates the need to add ice. A hard-cooked egg or cup of yogurt and a slice of whole-grain toast plus this fruit treat are a smart start for the day.
Fast Fact: Mangoes are rich in vitamin A.
Quick Tip: Keep sliced bananas in a resealable plastic bag in the freezer to use in smoothies.

serves 1
You might need to buy:
  • frozen blueberries
  • frozen diced mango
  • orange juice
  • 1/2-inch x 2-inch strip orange zest

Popeye would approve of my version of Dr. Seuss’s favorite dish, which includes spinach and green onions. To avoid cancer-causing nitrites, choose uncured ham. It is sold at natural foods markets and many supermarkets. If you do not eat pork, use turkey bacon instead. A one-dish meal, these colorful eggs make a hearty breakfast accompanied by whole-grain toast.
Fast Fact: Spinach is rich in beta-carotene as well as folate.
Quick Tip: For chopped spinach in seconds, grab a handful of raw leaves or cooked spinach and snip it into strips using kitchen shears.

serves 2
You might need to buy:
  • large eggs
  • large egg whites
  • salt
  • Ground black pepper
  • Cooking spray