Nut-Butter Multigrain Toast with Poached Fruits

Toast is a staple breakfast food, but regular white bread toast with butter and jam is high in simple carbohydrates and saturated fat. I use multigrain to replace white bread, nut butter to replace cow's milk butter, and poached fruit to replace jam or jelly. The carbohydrates in white bread are mainly from white flour, but multigrain bread includes other grains and seeds, so it has more fiber, B vitamins, vitamin E, and minerals. Nut butter has more unsaturated fat than butter and is dairy-free. I like sunflower seed butter for its distinct taste, but use your favorite unsweetened nut butter. Finally, the quick-poached fruit I make here is sweetened by cooking in its own juices, so it doesn't have any added sugar as both jam and jelly do.

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Step 1

1. In a medium saucepan, combine the sliced fruit with enough water to just barely cover the fruit. Bring to a boil, then reduce the heat to a simmer.

Step 2

Cover and cook until the fruit is tender and translucent, 7-10 minutes, depending on the fruit you've chosen.

Step 3

Drain off any excess water.

Step 4

2. Toast the bread to your desired doneness.

Step 5

3. Spread the nut butter on the toast, top with the poached fruit slices, and serve.

Step 6

A breakfast protein (an egg- or yogurt-based dish or protein shake), plus 2 servings of fresh fruit or a smoothie, for a complete breakfast. Pair with any salad or vegetable dish, plus a protein dish, for a complete lunch or dinner.