For the nugget cereal
For yogurt with fruit and nuts:
2 cups soy yogurt (any flavor)
1 cup fruit (such as pears, blackberries, banana)
1/4 cup nuts (slivered almonds, walnuts)
For the hot multi-grain cereal:
1/2 cup multi-grain cereal (such as Arrowhead Mills or Bob's Red Mill)
1 1/2 cups water
1/4 tsp salt
1-2 tsp sweetener (maple syrup, agave nectar)
1/2 cup berries or chopped fruit
1-2 cups of rice, almond, soy or hemp milk
For the Muesli and grapefruit:
1/2 cup mueseli
1/4 cup berries (blueberries or blackberries)
1/2 - 1 cup of rice, almond, soy or hemp
For the smoothie:
Put all of the ingredients in a blender and blend for 1-2 minutes.
For the bowls of fruit:
Use any combination of fruit you have: apples, pears, kiwi, grapefruit, banana, mango, blueberries, blackberries, apricots, cherries, melons. Dried fruit may also be added: raisins, currants, non-sulfur apricots, cherries, cranberries. Remove cores and inedible seeds.
For the yoghurt with fruit and nuts:
Put one cup of yoghurt in two bowls. Divide the fruit and nuts evenly. Toast the bread and spread with non-hydrogenated spread and sugar-free jam.
For the multi-grain hot cereal:
Follow the package directions - but typically: Bring water, cereal and pinch of salt to a boil. Lower temperature and simmer for 4-5 minutes, stirring occasionally. Sweeten, top with fruit and rice milk.
For the muesli and fruit:
For one serving, put 1/2 cup of muesli in a bowl. Add berries and rice milk and serve with half a grapefruit.
Toast can accompany all of these breakfasts. Use whole grain when possible. For gluten-free bread look for rice, corn, quinoa or millet.
Top your toast with non-hydrogenated spread, almond butter, peanut butter, cashew butter, etc. and fruit sweetened jam or preserves.