Time for Breakfast








This is one meal you can't afford to miss.

Applesauce Nut Muffins

Makes 12

If you like muffins for breakfast, it’s healthier to make them at home. Muffins from a store or restaurant may contain up to 30 grams fat and more than 600 calories! Walnuts are a good source of heart-healthy Omega-3 fatty acids.


3 tablespoons canola oil
½ cup brown sugar, packed
1 egg or 2 egg whites
1 cup applesauce
¾ cup apples, peeled and finely diced
1 cup whole wheat flour
½ cup flour
½ teaspoon salt
½ teaspoon baking soda
½ teaspoon baking powder
¼ cup chopped walnuts
½ teaspoon nutmeg
½ teaspoon cinnamon
¾ teaspoon allspice


  1. In a large mixing bowl, beat together the oil, brown sugar, and egg until smooth. Stir in applesauce and diced apples.
  2. In a separate bowl, mix together the dry ingredients, spices and nuts. Stir into the applesauce mixture, just until moistened. Do not overmix.
  3. Spray 12 muffin cups with cooking oil spray, fill, and bake for 15-18 minutes. Let muffins cool in the pan for five minutes, then remove from pan and cool on a rack.

Nutritional Information

Per serving: 135 calories, 3 gm protein, 21 gm carbohydrate, 5 gm fat, 0 gm sat fat, 2 gm mono fat, 0 mg cholesterol, 2 gm fiber, 180 mg sodium

THE SEASONED COOK makes these by the dozen to freeze and takes some out at night for use the next morning. Instead of oiling the muffin pan, you can simply use paper muffin cups.

Fruit Salad with Yogurt and Honey

Serves 4

Fruit is naturally rich in fiber and potassium and low in sodium—all linked to naturally lowering blood pressure.


1 cup nonfat plain yogurt
2 tablespoons honey
½ teaspoon vanilla
1 apple, diced
1 orange, bite-sized pieces, pith removed
1 cup grapes, cut in half
1 Oregon pear, diced
1 banana, sliced
1 tablespoon lemon juice
¼ cup slivered almonds or chopped hazelnuts
2 tablespoons raisins
Fresh berries in season (optional)


  1. Stir together the yogurt, honey and vanilla until smooth.
  2. Prepare fruit and toss together in a bowl. Sprinkle fruit with lemon juice.
  3. Combine with yogurt mixture, divide into serving bowls, and top with nuts and raisins.

Nutritional Information

Per serving: 230 calories, 6 gm protein, 44 gm carbohydrate, 5 gm fat, trace sat fat, 3 gm mono fat,
1 gm cholesterol, 5 gm fiber, 50 gm sodium

THE SEASONED COOK uses a variety of favorite fruits, depending on availability.