This recipe comes from Augusta Stein, my stepson’s grandmother. She was known for her baking, especially this honey cake. The recipe is classic in its use of coffee, citrus zest, and nuts. I have made one change, substituting apple sauce for oil, which makes the cake less sticky. This cake keeps at room temperature for several weeks, so you can always have a homemade treat on hand.
Fast Fact: Buckwheat honey comes from the same plant as the grain also called kasha. It has a unique, robust flavor that is also less sweet than other kinds of honey. Natural food stores like Wild Oats Market are likely to have it.
Quick Tip: If you like, use lemon in place of orange zest, and blanched almonds rather than walnuts.

Kugel (KUH-ghel), a savory baked pudding, is another dish traditional among Jews from Eastern Europe. There are many kinds of kugel, including potato, sweet potato, carrot or noodle. Some are so sweet I would serve them only for dessert. This one includes white and sweet potatoes, carrots, and raisins for a touch of natural sweetness.
Fast Fact: Botanically speaking, most of the tubers we call yams are actually sweet potatoes.
Quick Tip: Soaking the raisins in some extra orange juice brings out their sweetness

Similar to a Moroccan tagine, this stew is great dish to make ahead and reheat. Using breasts with the rib keeps the meat more moist. I find that wildflower honey has the most neutral flavor, while mesquite honey adds a nice smoky note. If using saffron feels intimidating, use 1/4 teaspoon ground turmeric instead.
Fast Fact: Cinnamon and ginger add more than flavor. They also have proven health-enhancing benefits.
Quick Tip: To peel the tomatoes, I use a vegetable peeler with a serrated blade. This eliminates dropping them into boiling water until skin splits.

Using soda as the liquid makes matzoh balls fluffier and lighter. Chicken fat will enhance their flavor and give a more golden color.

My grandmother taught me to make chicken soup using “spare parts” like backs, necks and feet because they give more flavor than a whole bird. Using them is also more economical since all the flavor from the chicken goes into the soup, leaving meat that is bland and soft. The vegetables enrich the soup’s flavor but leave it flexible enough to use as broth in other recipes.
Fast Fact: Boiling chicken soup makes it cloudy, so for nice clear broth, take care not to let it boil
Quick Tip: Freeze some soup in ice cube trays, then store the cubes in a plastic bag to use when making sauces or cooking vegetables to enhance their flavor

Most granola is hardly health food, using grains coated with sweeteners and oil and baked twice. Raw Granola contains no added fat or sweetening and I skip using the oven. Instead, pan-toasting its oats and nuts enhances their flavor at lower heat and more quickly. Served with fruit and yogurt, the result tastes like nutty muesli. Rolled oats labeled “old-fashioned” are thicker and crisper than the regular kind. They give this granola good crunch.
Fast Fact: Besides omega-3s, flax seed is rich in lignans that help prevent cancer.
Quick Tip: To keep dried fruits from sticking to the knife, coat the blade lightly with cooking spray before chopping them.

Creamy ricotta, rustic whole-grain bread, the sweetness of fruit and warmth of cinnamon make this speedy breakfast a sensual feast. To best enjoy the flavor and the health benefits of the orange zest in marmalade and anthocyanins in cherry preserves, look for chunky, organic fruit spreads. As a friend’s five-year-old says, “This tastes too good to be healthy.”
Note: Toast the almonds on a baking sheet at 325 degrees F. for 6 minutes, stirring them once. Make 1/2 cup and store unused nuts in a sealed container for up to 5 days.

Fast Fact: Natural cocoa powder has a stronger flavor than Dutch-processed.
Quick Tip: Slicing the bread on the diagonal makes picture-perfect bruschetta and provides a maximum of chewy crust.

This high high-protein breakfast is ready in mere minutes using a toaster oven and the preservative-free cooked chicken and apple sausage sold at most supermarkets and natural food markets. The ideal bread to use is a whole-grain oatmeal or soft multi-grain loaf with wide slices. You can take this portable meal on the road.
Fast Fact: For true whole-grain bread, whole-wheat flour or another whole-grain should be the first ingredient on the label.

Orange juice and zest balance the natural sweetness in this dairy-free smoothie with refreshing crispness. Using frozen fruit eliminates the need to add ice. A hard-cooked egg or cup of yogurt and a slice of whole-grain toast plus this fruit treat are a smart start for the day.
Fast Fact: Mangoes are rich in vitamin A.
Quick Tip: Keep sliced bananas in a resealable plastic bag in the freezer to use in smoothies.