healthy breakfast foods

More Light, Healthy Recipes for Summer!

Rose Petal Fruit Salad- Edible flowers are light, healthy and delicious


1½ cup blueberries, rinsed 3½ cups nectarines, sliced ½ cup rose petals ¼ cup violets or nasturtiums 2 tbsp. raspberry vinegar 1½ tsp. rose flower water 2 pinches fructose

Arrange the blueberries and nectarines on a platter. Sprinkle fruit with the rose petals and violets. In a small bowl, mix the raspberry vinegar, rose flower water and fructose. Pour over fruit. Serve immediately. Makes 6 servings.

Sushi Salad- A friendly addition to modified macrobiotic diet


1 cup short-grain sushi rice 1 cup mixed brown and wild rice 4 cups cold water 2 cups broccoli, diced 1 red bell pepper, diced 2 carrots, diced 1 rib celery, diced 4 scallions, thinly sliced 2 tbsp. pickled ginger, minced ½ cup almonds, slivered 2 sheets toasted nori, sliced into small squares ½ cup brown rice vinegar 2 tbsp. soy sauce 2 tsp. wasabi paste

In a saucepan with a tight-fitting lid, combine the sushi rice, mixed brown and wild rice, and 4 cups of cold water. Bring to a boil, stirring occasionally. Reduce heat to low, stir, then cover and cook for 15 minutes, lifting the lid to stir only once. Remove pan from heat, stir, cover again, and set aside for 20 minutes. Brown and wild rices should be chewy in texture. Cool in a large bowl.

In a soup pot, blanch the broccoli, red bell pepper and carrots in boiling water for 1 minute. Drain and rinse with cold water to stop cooking; set aside. When rice is cool, toss with blanched vegetables, celery, scallions, ginger, almonds, and toasted nori. Make the dressing: whisk together the brown rice vinegar, soy sauce, and wasabi paste to make a dressing. Toss with salad and serve. Makes 6 servings.

Enzyme Booster Green Soup- Chlorophyll and Enzyme Healing


1 tbsp. olive oil 2 garlic cloves, minced ¼ cup leeks, minced ½ cup green onions, minced 2 tbsp. shallots, minced ¼ cup celery, minced 1 tbsp. wheat germ 1 cup leafy greens (spinach, chard, endive, romaine, etc.), finely chopped ¼ cup fresh parsley, minced ¼ cup watercress, minced 4 cups miso soup 1 tbsp. lemon juice ½ tsp. herb salt ¼ tsp. white pepper daikon white radish, thinly sliced

In a skillet, sauté the garlic, leeks, green onions, shallots, and celery in 2 tbsp. of olive oil. Sprinkle with the wheat germ and toss to coat. Remove from heat and toss in: the leafy greens, fresh parsley, and watercress. In a soup pot, heat the miso soup briefly. Add the sautéed vegetables, lemon juice, herb salt, and white pepper. Heat just through; top with the daikon white radish. Makes 6 servings.

Favorite Summer Healthy Healing Recipes!

Sprouts Plus

A light snack rich in vitamin K, beta carotene. Diuretic properties for cellulite release.


1 tub alfalfa sprouts

2 cups carrot, grated 1 cup celery, minced 3 pinches lemon zest

Mix all ingredients together in a bowl. Makes 2 servings.

Grilled Prawns with Veggies and Sesame Sauce

Healthy grilling- A delicious light summer dinner.

½ cup sesame seeds ½ cup sake or sherry 2 tbsp. tamari 1 tbsp. toasted sesame oil 1 lb. prawns, shelled and butterflied 8 green onions, sliced 4 small zucchini, sliced 8 fresh shiitake mushrooms 3 tbsp. olive oil 4 tbsp. white wine 1 tbsp. honey juice of 1 lemon 2 tbsp. fresh ginger, minced pinch paprika pinch garlic powder

Dry roast sesame seeds in a pan until golden. Set aside. Make the marinade: combine the sake, tamari and sesame oil. Use half to marinate the prawns, and the other half to marinate the onions, zucchini and mushrooms. Allow to marinate for at least an hour in the refrigerator. Grill prawns over high heat until just opaque but still tender. Then grill vegetables until seared and tender. Baste twice. Remove from heat immediately. Put prawns and veggies on a platter and keep warm. Make the Sesame Sauce:  in a blender, combine the toasted sesame seeds, olive oil, white wine, honey, lemon juice, ginger, paprika, garlic powder. Drizzle over prawns and veggies. Makes 4 servings.

Tropical Fruit Platter with Strawberry Sauce

Have fruit instead of a traditional dessert.

2 cups strawberries, chopped 1 tbsp. honey 2 tbsp. orange juice 1 large pineapple, peeled, cored, quartered lengthwise, and cut crosswise into ¼" slices 1 large ripe papaya, peeled, quartered, and cut into ¼" slices 6 medium kiwi, peeled, and cut into thin slices extra whole strawberries

In a blender, mix the chopped strawberries, honey and orange juice. Set aside. On a large platter, overlap slices of each fruit. Drizzle strawberry sauce over fruit. Garnish with whole strawberries. Cut each berry into 5 slices from tip to base, (but not all the way through) and flare slightly. Makes 12 servings.

Healthy Breakfast Foods- Healthy Diet Plan


The importance of having a good breakfast cannot be overstated, but a new survey shows about half of all families skip breakfasts together, even on the weekends. The right morning foods can do so much for you. Breakfast stabilizes morning blood sugar drops, provides sustainable energy, improves concentration and work or academic performance. Studies show that people who skip breakfast are actually more likely to have weight problems than those who don’t skip it. They also have slower reaction times and are more accident-prone. Children who skip breakfast experience have even more problems! They experience more hyperactivity, irritability, are tardy more often and create more classroom disruptions than kids who don’t. Incorporating Healing Herbs into Your Breakfast

Oatmeal: A very traditional herbal breakfast food. Oats are rich in calcium and magnesium for nervous system balance, and very high in fiber for healthy digestion. Top with roasted nuts for extra protein and a little honey or cinnamon. Serve with fresh or dried fruit and or yogurt for a healthy breakfast meal. Sometimes tolerated by gluten sensitive persons. ( In its natural form, oats are a gluten-free food, but today they are sometimes cross contaminated with wheat in the manufacturing process.)

Slippery elm gruel: When digestion is weak, a slippery elm gruel is often tolerated when no other foods are. Buy in bulk and heat with a little warm water on the stovetop as you would oatmeal. Slippery elm is incredible rich in mucilagenous fiber which soothes and heals an irritated digestive tract. It’s a good choice for recovery from stomach flu or other digestive disorders like Irritable Bowel Syndrome. Add a little ghee (clarified butter) or coconut oil for healthy fats. Gluten-free.

Quinoa: A good source of complete protein, fiber, essential fats and complex carbohydrates, quinoa may be one of the most neglected breakfast grains. Top with almond or rice milk and blueberries, sliced apples or raisins for tasty herbal breakfast. Gluten-free.

Healing herbal soup: Soup for breakfast? Why not? Soup is a great place to add antibacterial herbs like onion or garlic,  circulation stimulating spices like ginger or cayenne, and medicinal  mushrooms like maitake, shiitake or tremella. I use a miso base, but fish stock will also work well. A herbal breakfast soup is especially good for an immune boost in the wintertime or during a bout with a cold or flu. Add a piece of licorice or burdock root, or astragalus bark for extra immune benefits.

A healthy breakfast drink can be so much more than simple refreshment. If the body is weakened by illness or chemotherapy treatments, healing drinks are sometimes the only way for the body to take in nutrition. Drinks are also wonderful places to add whole herbs like ginger, cinnamon, aloe vera, or bitter herbs like gentian that help your body heal faster.

Did you know? In energetic systems of medicine like Traditional Chinese Medicine, how you take a drink is important. Cold drinks help your body cool down and relieve “heat” imbalances like fever, herpes infections and acne. Hot drinks warm you up and reduce “cold” imbalances like diarrhea, fatigue syndromes and severe menstrual cramps.