Breaking the fast: wake up to a fresh start each day of your new year.

Homemade waffles, fluffy pancakes, mouth-watering fruits, steaming bowls of hot cereal, breakfast frittata, and scrambled tofu burritos all make for a great way to start the day. Growing up, we enjoyed the tantalizing smells of home-cooked breakfasts that welcomed in each new day in our house. Morn was always up early, singing in the kitchen as she prepared a nutritious breakfast for our family.

Since we were just kids, we didn't really understand the importance of starting off the day with a good breakfast. We thought everyone ate that way. Now that we are older, we realize just how wise our morn was to give us that great start for the day.

Most of us have heard the saying "Breakfast is the most important meal of the day." However, few people actually take this to heart. They rush off to work thinking they don't have time to eat, or are on a diet, or just don't feel hungry. Others might grab a sugary doughnut and hot drink at the nearest fast-food take-out window, falsely thinking this will sustain them.

Riding on Empty

Without a good nutritious breakfast, your body is deprived of the nutrients needed to help you through the day. You wouldn't dream of attempting to drive your car with an empty gas tank, yet that is just what you do to your body when you don't start your day with a hearty meal.

If you're "just not hungry" in the morning, you probably ate too much too late the night before. Try a light, early supper. This will increase your morning appetite.

Researchers have discovered that breakfast-eaters are far less likely to suffer from headaches, diabetes, or obesity. There's evidence that eating breakfast increases your metabolism, makes you more mentally alert, less moody, and more energetic while decreasing your risk of coronary heart disease.

Third John 2 says: "Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers" (NKJV). Our heavenly Father wants us to maintain strong healthy bodies. Christian writer Ellen White spoke of a problem that has plagued the civilized world for centuries. "It is the custom and order of society to take a slight breakfast. But this is not the best way to treat the stomach. At breakfast time the stomach is in a better condition to take care of more food than at the second or third meal of the day.... Make your breakfast correspond more nearly to the heartiest meal of the day" (Counsels on Diet and Foods, p. 173).

Nutrients Your Body Needs

The main ingredients you should include in your healthy breakfast are protein, fiber, fruit, and complex carbohydrates. Complex carbohydrates are the body's prime source of energy. That's why "low carb" or "no carb" diets can leave you feeling fatigued and weak. Excellent sources of fiber, protein, and carbohydrates are whole-grain cereals, legumes, vegetables, and fruit.

Now that we have established how important a good breakfast is, let's roll up our sleeves and head for the kitchen for a look at some of our favorite tried-and-true breakfast recipes. They're not only good for you; they're easy to make. We hope these simple and delicious recipes will encourage you to wake up to a fresh start each and every day.

SCRAMBLED TOFU
BURRITOS

   1 lb. tofu (firm, water-packed),
         rinsed and drained
12.3 oz. Mori-Nu tofu (firm or extra
         firm)
  1/4 c. nutritional yeast
1 1/2 T. imitation chicken seasoning
    2 t. imitation beef seasoning
    1 t. Vege-Sal (or any vegetable
         seasoning)
  1/2 t. garlic powder
 4.5 oz. diced green chilies
    1 c. green onions, chopped
      10 whole-wheat flour tortillas

Crumble both kinds of tofu into a
mixing bowl. Add yeast, seasonings,
and green chilies; set aside. Saute 1
cup chopped green onion in water
until water is gone. Mix in seasoned
tofu, and simmer approximately 15-20
minutes. Serve wrapped in flour
tortillas with your favorite toppings.
Yield: 10 burritos. Per burrito (without
topping): calories: 267; fat: 5
grams; saturated fat: 1.6 grams; sodium:
624 milligrams; carbohydrates:
44 grams; dietary fiber: 28 grams;
protein: 11 grams.

NOTE: 1 make the filling and then let each one of my family fill their own burrito. That way they can put on their own favorite toppings. Sometimes I put mushrooms in the filling for variety. If I am sewing these at a brunch for a lot of guests, I fill them all ahead of time and keep them warm in the oven until ready to serve. I put the toppings out buffet style and let the guests choose their own toppings. Topping suggestions: Tofutti Better Than Sour Cream, fresh tomatoes-diced, guacamole, tofu cheese, salsa, black olives-sliced, lettuce-shredded.

--Cinda

BREAKFAST FRITTATA

Smashed Potatoes

   6-8 red bliss potatoes, boil until
       tender (add soymilk to
       moisten)
1/2 t. onion or garlic salt (if desired)

Mash above ingredients with potato
masher until desired consistency.

Scrambled Tofu

      1 lb. tofu (firm, water-packed),
            rinsed and drained
     1 pkg. Mori-Nu tofu, firm or extra firm
     1/4 c. brewers yeast flakes
   1 1/2 T. McKay's Chicken-Style
            Seasoning (or other brand)
       2 t. McKay's Beef-Style Seasoning
            (may use other brands)
1/2 to 1 t. Vege-Sal
     1/2 t. garlic powder
       1 c. green onions, sliced
            veggie baco bits

Rinse and drain water-packed tofu.
Crumble both kinds of tofu into a
mixing bowl. Add seasonings and set
aside. Saute green onions in 74 cup
of water until water is gone. Mix in
seasoned tofu and simmer for
approximately 15-20 minutes.
Garnish with veggie baco bits.

Frittata

1 pastry crust of choice
1 smashed potato recipe
1 scrambled tofu recipe
4 vegetarian breakfast links

Line a springform pan or
pie plate with pastry crust of
choice (may also use bread
dough, phyllo dough, or biscuit
dough). Layer ingredients
in the order listed. Slice vegetarian
breakfast links in small
slices and arrange on top.
Bake at 350[degrees] E for 15-20 minutes
or until layers are heated
throughout. Serve hot. Yields
8-10 one-cup servings. Per
serving: calories: 320; fat: 11
grams; saturated fat: 2.4
grams; sodium: 685 milligrams;
carbohydrates: 42
grams; dietary fiber: 4 grams;

protein: 14.6 grams.

I love to use piecrust for this, but I sometimes use puff pastry if I'm in a real hurry. Be sure and read your labels on the breakfast links because I had a hard time finding a brand that was completely vegan. Most contained egg whites. You can also use breakfast sausage slices which are good too. This dish is best served hot right out of the oven.

--Brenda

FLUFFY
PANCAKES

  1 c. whole-wheat flour
  2 t. baking powder
  1 T. cornstarch
1/2 t. salt
  1 T. canola oil
  1 c. soymilk
  3 T. apple juice
       concentrate,
       thawed

In a mixing bowl combine all dry
ingredients. Mix all liquid ingredients
together and pour into the dry
ingredients. Mix together well with a
wire whisk. Pour 1/3 cup of batter
onto a medium hot griddle. When
pancake forms and starts to bubble
slightly, flip with spatula and cook
until golden. Remove from griddle
and serve immediately. Pancakes
taste best when served fresh and hot.
Yields eight 5-inch pancakes.
Calories: 119; fat: 3.3 grams; saturated
fat: 0.3 grams; sodium: 780
milligrams; carbohydrates: 19 grams;
dietary fiber: 1 gram; protein: 3
grams.

These pancakes are great served with your favorite fresh fruit. I love fresh blueberries; but strawberries, peaches, and raspberries are also good choices. I make homemade applesauce every year, and this is also delicious with it. I heat up the applesauce and then spoon it over pancakes, then top with the blueberries] Umm ... umm ... good!

--Brenda

QUICK OAT WAFFLES

2 1/2 c. water (cool)
    3 t. applesauce
    2 t. pure maple syrup
    1 t. vanilla
  3/4 t. salt
12.3 oz. pkg. Mori-Nu tofu (soft or firm)
    2 t. cornstarch
    2 c. oats (quick)
  1/2 c. cornmeal
    2 t. flaxseed (ground)

Put all the above ingredients in
the blender. Blend until smooth. Let
the blended batter sit for at least 15
minutes. The batter thickens as it
sits. It will still be a thin batter when
ready to pour into the waffle iron.
Spray the hot waffle iron with a vegetable
spray. Then pour 1 cup of batter
into the hot waffle iron, making
sure it goes to the edges of the iron.
Close the lid and do not open it for
at least 5 minutes. Take out of waffle
iron and place on a cooling
rack until all the waffles are made.
(Be sure and spray the hot waffle
iron with vegetable spray every
time you pour another cup of batter
in.) Serve with fresh peaches
and a nondairy topping. Yields six
672-inch round waffles.

I love making these nutritious waffles, as they are so fast and easy to whip up. These waffles can also be made ahead and frozen until needed. Then just pop them into the toaster and serve them with fresh fruit and a nondairy topping. I like to make them the night before and heat the waffles in the oven the next morning. Happy eating!

--Linda

NO-SHORTENING
BISCUITS WITH
BACO CHIP GRAVY

Biscuits

   2 c. whole-wheat flour
   1 t. Rumford baking powder
 1/2 t. salt
 1/4 c. canola oil
6-8 oz. soymilk

Stir the dry ingredients together in
a large mixing bowl. Pour in the oil
and cut it in with a pastry blender or
two butter knives until mixture is
'pebbly' in texture. Gradually stir in
the soymilk. (You will stop adding the
soymilk when the mixture forms a
ball, separating from the sides of the
bowl.) Roll the dough out onto a
floured surface and cut into biscuits.

Bake for about 10 minutes at 425
degrees, or until golden brown on the
outside and slightly doughy on the
inside. Serve warm. Yields 6-12 biscuits.
Calories: 216; fat: 7.7 grams;
saturated fat: 0.4 grams; sodium: 252
milligrams; carbohydrates: 38.4
grams; dietary fiber: 1.1 grams; protein:
6.2 grams.

Living in the South, I have learned that biscuits are an important part of mealtime! So I created a recipe that did not use the traditional shortening, and therefore would be healthier for you. They are still soft and flaky and can be served at any meal.

--Cinda

Gravy

  6 T. cornstarch
  3 c. soymilk
  1 t. salt
1/4 c. imitation bacon bits

Mix cornstarch and 1/2, cup of the
soymilk until smooth. Set aside. In a
large saucepan, pour soymilk and
heat until very hot, but do not boil.
Pour cornstarch mixture into the
heated soymilk and stir rapidly with
a wire whisk until smooth. Cook for
3-5 minutes over medium heat, but
do not boil. Add bacon bits and cook
for an additional minute. Serve hot
over biscuits. Yields 3 cups gravy.
Calories: 67; fat: 2.6 grams; saturated
fat: 0.4 grams; sodium: 269
milligrams; carbohydrates: 7.7
grams; dietary fiber: 1.4 grams; protein:
3.9 grams.

Sunday mornings at our house begin with a large Southern-style breakfast enjoyed together at a leisurely pace. Quite often my son David brings home 15-20 of his college classmates for the weekend, and they always enjoy my biscuits and gravy. This is a simple recipe and takes only minutes to prepare!

--Cinda

BREAKFAST BREAD

   4 c. water (very warm)
 2/3 c. canola oil
   1 t. salt
 2/3 c. honey
   1 c. oatmeal, cooked
 1/2 c. molasses
   4 t. whole-wheat gluten flour
8-10 c. whole-wheat flour
   4 t. active dry yeast
   1 c. apricots, chopped
   1 c. dates, chopped
   1 c. raisins
   1 c. prunes, chopped
   1 c. pecans, chopped

In a large mixing bowl, place very
warm water, oil, salt, honey, oatmeal,
molasses, gluten flour, and 4 cups
flour. Mix together; then add yeast.
Continue adding flour until a thick
dough is formed. Place dough on
floured countertop and knead until
smooth and elastic (about 10-15
minutes). Spray mixing bowl with a
nonstick spray, and place dough in a
bowl. Cover and let rise in a warm
place until double in size (approx.
20-30 minutes). Punch down and let
rise again. When the size of the
dough has doubled, then punch
down and add all the dried fruit and
nuts, kneading into dough. Divide
dough into 5 parts. Shape into five
loaves. Place each in a 5" x 9" bread
pan sprayed with a nonstick cooking
spray, and into a cool oven. Shut the
door and let rise until double in size.
While bread is still inside the oven,
turn oven to 350[degrees] E and bake for 30
minutes. Cool on racks. Yields 5
loaves. Calories: 759; fat: 38 grams;
saturated fat: 3 grams; sodium: 446
milligrams; carbohydrates: 105
grams; dietary fiber: 8.6 grams; protein:
8 grams.

You don't have to wait for breakfast to serve this, because it's good with any meaL You can substitute any dried fruit or nut that you want or leave them out for a delicious whole-wheat bread. This has a nice texture, and I have even made it into pizza crust and dinner rolls. I love recipes that are versatile.

--Brenda

ORANGE ALMOND
MUFFINS

   2 c. whole-wheat flour (fine)
   1 t. Rumford baking powder
 1/2 c. soymilk powder
 1/8 t. cinnamon
 1/2 t. salt
 1/2 c. canola oil
   1 t. vanilla
 1/2 c. pure maple syrup
   1 t. grated orange rind
11/2 c. orange juice
 3/4 c. fresh blueberries (optional)
 1/4 c. sliced almonds

Mix the dry ingredients together,
and make a well in the middle of the
ingredients. Pour the oil, vanilla,
pure maple syrup, orange rind, and
orange juice in the middle of the dry
ingredients. Gently stir muffin mixture
together. Spray a standard 12-cup
muffin pan with vegetable spray.
Divide the batter between the muffin
cups. Sprinkle the blueberries and
sliced almonds on top of each muffin.
Bake at 350[degrees] F. or 20-25 minutes
or until done. (Check by inserting
a toothpick in the middle of the
muffin. If it comes out clean, it's
done.) Held: 12 muffins. Calories:
264; fat: 12.6 grams; saturated fat:
0.9 grams; sodium: 182.5 milligrams;
carbohydrates: 40 grams; dietary
fiber: 1.3 grams; protein: 4.8 grams.

I made these muffins for our Wisconsin pastors' wives annual luncheon, and they loved it. I have also made them for our men's retreat. I like to make these quick and easy muffins and put them in a gift basket for my neighbors and friends. Truly, it is more blessed to give than to receive!

--Linda

"YUM FOR THE TUM"
POTATOES

1/3 c. cornstarch
  3 c. Better Than Milk soymilk (or
       use soymilk of your choice)
 8 oz. Tofutti Better Than Cream
       Cheese (herb & chive flavor)
     8 large potatoes, boiled until
       tender (do not overcook)

Mix cornstarch and 1/2 cup Better
Than Milk until smooth. Set aside.
Pour soymilk into a saucepan over
medium heat until very hot, but do
not bring to a boil. Pour cornstarch
mixture into heated soymilk and stir
rapidly with a wire whisk until
smooth. Add Tofutti Better Than
Cream Cheese. Stir until well mixed
and thickened to a gravy consistency.
For a thinner sauce add additional
soymilk. Slice cooled potatoes and
add to sauce. Stir gently until mixed
well. Pour into a baking dish and
bake at 350[degrees] E for 30-40 minutes, or
until bubbly. Yields 12 72-cup servings.
Calories: 166; fat: 6.6 grams;
saturated fat: 1.5 grams; sodium: 103
milligrams; carbohydrates: 23 grams;
dietary fiber: 2.4 grams; protein: 4.8
grams.

This is a delicious dish for any meal. My daughter Catie made this on 3ABN Kids Time program, so it is easy enough for kids to make, too. If you're in a hurry, you can skip the oven and serve hot right from the stove.

--Cinda

APRICOT
DATE
SCONES

1 1/4 c. whole-wheat
         flour
    2 T. baking powder
  1/4 t. salt
  1/4 c. soy margarine
  1/2 c. dates
  1/2 c. apricots
  3/4 c. soymilk
  1/4 c. apple juice
  1/4 t. melted soy margarine
         (for tops of scones)

In a large mixing bowl, mix
together all dry ingredients. With a
pastry cutter or knife, cut in soy
margarine until mixture resembles
small crumbs. Add dates and apricots.
Mix together soymilk and apple
juice and pour into dry ingredients.
Stir gently until mixture forms a soft
dough and mixture pulls away from
sides of bowl. Be careful not to overmix.
Turn dough onto a kitchen
countertop and pat gently to flatten
to about 1/2-inch thick. Cut with a
2 1/2-inch biscuit cutter and place on a
nonstick baking sheet. Reroll remaining
scraps and cut with biscuit cutter
until all scraps are used. Brush tops
of biscuits with melted margarine and
bake in a 450[degrees] F. oven for approximately
10 minutes or until golden
and lightly browned. Serve warm or
at room temperature. Yields 12 2 1/2-inch
scones. Per scone: calories: 97;
fat: 4 grams.

These scones will melt in your mouth and are good with any meal or afternoon tea. Try different kinds of dried fruits such as currants, cranberries, prunes, and raisins; nuts are good too. For orange scones use orange juice in place of the apple juice and add 1 t. grated orange rind.

--Brenda

FRUIT SOUP

    46 oz. can pineapple juice
    1/2 c. tapioca
    16 oz. can peaches (diced), drained
    15 oz. can pears (diced), drained
    21 oz. can blueberry pie filling
      1 c. blueberries (frozen)
15 1/4 oz. can pineapple (crushed)
     6 oz. can grape juice (frozen)

Bring 1/2 of juice to a boil; stir in
tapioca and boil 4 minutes. Turn off
heat and add rest of juice. Mix well
and add rest of ingredients. Put in
refrigerator and chill well before
serving. Serve soup with sliced
bananas on top. Yields 24 1/2-cup
servings. Calories: 94; fat: 0.1 grams;
saturated fat: 02. grams; sodium:
3.86 milligrams; carbohydrates: 24.2
grams; dietary fiber: 0.8 grams; protein:
0.4 grams.

This recipe is excellent for a brunch or a light supper, too. You can add other fruits to it as well, such as strawberries, grapes, mangos, etc. The possibilities are endless. I usually make it a little different each time.

--Cinda

MAPLE NUT ROLLS
WITH DATE JAM

Maple Nut Rolls

  4 c. water (warm)
  1 c. apple juice concentrate
3/4 c. canola oil
1/4 c. applesauce
  4 t. salt
  4 t. yeast
 10 c. whole-wheat flour
  4 c. date jam
  3 c. pure maple syrup
       (approximately)
  4 c. whole pecans
       cinnamon, sprinkled (as desired)

Put the oil, apple juice, and salt in a
large mixing bowl. Mix together and
add some of the flour. Add more flour
mixed with the yeast. Keep adding the
flour until you have a soft dough.

Be sure and add the flour a little bit
at a time as you may not need all the
flour. When the dough is soft, place it
in a warm place. Let the dough rest
about 20 minutes or until double in
size.

Stretch dough out on kitchen
counter until it is about 1/2-inch thick.
Spread the date jam all over the
dough. Sprinkle cinnamon on top of
the date jam. Roll up the dough and
cut into 38 1/2-inch slices. Spray your
baking pan with a vegetable spray.
Pour pure maple syrup in the bottom
of your baking pan. Sprinkle pecan
halves (or your favorite nuts) on top of
the maple syrup, and place the cinnamon
rolls so that they are touching in
the pan. Let rise until double in size.
Bake at 350[degrees] F. for about 25-30 minutes.
The rolls should be a light golden
brown. As soon as you take them out
of the oven, flip them upside down
onto a platter. Cool and serve with
your favorite fruit salad. To reheat
them, preheat your oven to 350[degrees] F.
Sprinkle top of rolls with water and
cover them with foil. Heat for 5-7
minutes. Yields 38 rolls. Per roll: calories:
370; fat: 10.7 grams; saturated fat:
0.9 grams; sodium: 186 milligrams;
carbohydrates: 62.5 grams; dietary
fiber: 5.8 grams; protein: 10.4 grams.

I like to freeze some of these rolls and then when I have drop-in guests, all I have to do is thaw them and heat them in the oven. For breakfast I serve them with our favorite whole-grain hot cereal, raisins, nuts, soymilk, and afresh fruit salad. Now that's breakfast!

--Linda

Date Jam

4 c. pitted dates
1 c. water

Put dates and water in a covered
glass bowl in the microwave. Cook
1-2 minutes. Put the dates in the
blender and blend until very smooth.
(You may need to add more water.)
Spread on sweet rolls or toast. Yields
approximately 2 cups.

This jam is good used as a spread on whole-wheat bread or crackers. It's also delicious on pancakes or waffles. Dates help supply our bodies with iron. Eat for health and enjoy a better life.

--Linda

The Micheff sisters--Linda Johnson, Cinda Sanner, and Brenda Walsh--appear regularly on the Christian television network 3ABN. Their latest cookbook, Cooking With the Micheff Sisters (Pacific Press') is a best-seller among health-conscious cooks worldwide.