'The Healthy Kitchen': Breakfast

April 2 -- Eating healthy can involve creating dishes that are not only good for you, but are also fun to prepare and delicious. Integrative medicine guru Dr. Andrew Weil, and Oprah Winfrey's former chef Rosie Daly teamed up to write The Healthy Kitchen, which starts off with advice about breakfast, and some mouthwatering recipes.

Here is an excerpt from The Healthy Kitchen: Recipes for a Better Body, Life, and Spirit, by Andrew Weil and Rosie Daley.

Chapter One: Breakfast

I always eat breakfast, and recommend that you do too. We all need food in the morning to resupply ourselves with sources of glucose, which is not stored in the body and is needed to fuel the brain. Studies show that those who eat breakfast are more productive at school and work than those who skip it. But there is disagreement over what should be eaten for the first meal of the day.

I myself like leftovers. I've never cared for most of the common American breakfast foods and feel just terrible if I eat some of them (pancakes, sweet rolls, and fried potatoes, for example). I do fine on a traditional Japanese breakfast of steamed rice, broiled fish, miso soup, pickled vegetables, seaweed, and green tea. I also like fruit, nuts, some fresh cheese, and olives. You will have to experiment to find out what you like and what works best for you.

In any case, eating breakfast makes it easier to meet your daily nutritional requirements. Research shows that people who eat breakfast get more vitamins A, C, and E, folic acid, calcium, iron, and fiber than those who skip it. They also do better with weight control, because they are less prone to overeat at other meals or load up on high-calorie snacks later in the day.

Perhaps the most common excuse for skipping breakfast is lack of time; but considering the nutritional importance of the first meal of the day, you should try to find ways of eating something in the morning that is quick and easy to prepare. (And I don't mean a cup of coffee and a doughnut.) Breakfast should provide one-quarter to one-third of your day's protein, some good (i.e., low-glycemic-index) carbohydrate, and some fat. Here are some ideas:

A bowl of whole-grain cereal with calcium-fortified soymilk and some fruit. The most nutritious fruits are kiwi, cantaloupe, papaya, mango, blueberries, strawberries, and bananas. Add a tablespoon of freshly ground flax seeds as a source of essential fatty acids.

A soy shake: blend one-half cake of silken tofu, 1/2 cup apple juice, 1 cup frozen, organic strawberries, and one banana.

Keep some hard-boiled eggs on hand, or scramble up a few eggs to eat with whole-grain toast. Include a glass of calcium-fortified orange juice or a container of plain yogurt to which you can add some berries or other fruit.

Finally, if all you take in the morning is coffee, try switching to green tea for the protection it provides against cancer and heart disease. — A.W.

Eggs Florentine with Orange and Dill Sauce

The orange-dill sauce drizzled over the poached eggs has a faint fruit flavor due to the orange juice, a spiciness from the balsamic vinegar, and a hint of the exotic, penetrating flavor of turmeric — a spice relative of ginger. This dish makes a vibrant breakfast — colorful, easy, and healthy.

Ingredients:

• 1 pound washed spinach, stems removed

Orange and Dill Sauce

• 1 egg yolk • 1/4 cup freshly squeezed orange juice • 1 teaspoon balsamic vinegar • 2 teaspoons lemon juice • 1/2 teaspoon turmeric • 1/2 teaspoon salt • 3 tablespoons butter at room temperature • 2 teaspoons chopped fresh dill

• 1 teaspoon white vinegar • 6 eggs • 3 English muffins, split in half • 2 beefsteak tomatoes, sliced

Garnish

• Fresh cracked black pepper (optional)

Ingredients:

1. Fill a medium pot with water and bring it to a boil. Drop in the washed spinach and cook for 3 minutes, stirring several times. Drain the spinach in a colander. Put a bowl or plate directly on top of the spinach, inside the colander, and press down to squeeze all excess water from the leaves. Cover and set aside.