Breakfast Snacks



Makes: 16 servings

Difficulty level: very easy

Muesli was created by a Swiss physician and nutritional pioneer who used this food to improve the health of many of his patients, with impressive results.  Muesli is a great weekday breakfast as it is very nutritious, can be altered to your tastes, and can be prepared ahead so it is ready to go when you are. 


  • 4 cups of grains
  • 1 ½ cups nuts/ seeds
  • 1 cup dried fruit
  • Grains: Rolled oats, wheat bran, oat bran, whole barley, quinoa flakes, millet puffs, or other.
  • Nuts/seeds: Sliced almonds, walnuts, cashews, pecans, pistachios, hazelnuts, sunflower seeds, pepitas, chia seeds, or other
  • Dried fruit: Blueberries, apricots, cherries, gogi berries, barberries, mulberries, figs, raisins, currants, apple chips, unsweetened coconut flakes, or other.


  1. In a large mixing bowl combine grains, nuts, seeds and dried fruit. Mix well. Store muesli in an airtight container. Keeps for 2 months at room temperature.


For added nutrition, I recommend adding 2 teaspoons of ground flax seeds to any of the muesli preparations. (I don’t add it ahead because it is so fine that it sinks to the bottom of the storage container.) If desired, drizzle with a sweetener of your choice (yacon syrup, maple syrup, agave syrup, honey).

  • For a quick breakfast or snack, add desired amount of Muesli to a bowl, then add desired amount of milk (preferably plant-based). Top with fresh fruit if desired. Eat immediately or let rest for 20 minutes for a softer texture.
  • Use overnight-oats style by adding 2/3 cup of muesli into a small jar, adding 2/3 cup (plant-based) milk, top with frozen fruit. Cover with the lid and refrigerate overnight. Perfect for a quick summer breakfast.
  • Stir into yogurt.

Warm with milk or water for an oatmeal-style breakfast.

Breakfast Family Friendly Snacks

Health Smoothie

Health Smoothie

For breakfast, a light lunch, or a snack, quickly create a delicious, healthy smoothie.  A fresh, home-made smoothie not only tastes great, it’s a wonderful way to give your body a large number of the healthy items on your target list. 

Ingredients (if you have a small blender or Nutribullet, decrease by half):

  • 1 cupful of greens (chopped and tightly packed spinach and/or kale)
  • 2 cups of fresh or frozen berries (blueberries, cranberries, blackberries, and/or strawberries)
  • 1 cut-up apple (include the apple peel!)
  • 1/4 teaspoon of turmeric powder
  • Pinch of freshly ground pepper (to increase absorption of turmeric)
  • 2 tablespoons of ground flax seeds
  • 1/2 package of silken tofu (optional)
  • 1/2 banana (optional)
  • 2 cups of water (you can add more or less, depending on how thick you like your smoothies)


  1. Add all of the ingredients to your blender. Secure the lid and blend, starting on the lowest speed and then increasing speed until you achieve a smooth consistency.
  2. Taste your creation and add a sweetener of your choice if needed (yacon syrup, honey or agave syrup are healthy choices). 
  3. Pour your smoothie into a tall glass and enjoy!

You’ll be rewarding your body with an abundance of healthy nutrition in one delicious drink!

Note: The above recipe will make about two large servings. If you have a large capacity blender, we recommend that you double the recipe and create smoothies that will last (in the refrigerator) for four days.  And remember, this “starter recipe” is simply a guide, so experiment by changing amounts and/or types of nutritious ingredients until you find the smoothie mix that you most enjoy.  One hint: try increasing the amount of greens over time – they may change the color but you don’t really taste them and they’re great for your health!