Breakfast

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Acai  is a small, round berry native to Central and South America; it looks very similar to a small grape or a blueberry. It’s considered to be one of nature’s most complete and healthy foods, as it’s loaded with antioxidants, amino acids, essential fatty acids, fiber, and protein. With a flavor that’s been described as between a berry and dark chocolate, acai berries aren’t naturally sweet, so they’re often blended with other ingredients. Mostly, you’ll find acai in juice blends, smoothies, yogurts, instant drink mixes, and frozen acai berry bars.

Flaxseeds are highly recommended for whole-body nutrition; research is ongoing, but some people believe that they can reduce your risk of heart disease, stroke, some cancers, and diabetes. Flaxseed oil is a rich source of essen- tial fatty acids: I often use flaxseed oil as an in- gredient, as it’s an easy way to boost the nutri- tional content of my salad dressings (page 123). I also add it to the mix I use to coat my French toast (page 56), where it lends a golden color and deep flavor to the dish. Whole flaxseeds are rich in fiber and lignans (compounds in plants that act as antioxidants) as well as essential fatty acids.

Goji berries (also called wolfberries) are shriveled bright red berries native to China; when dried, they have a shape and chewy texture similar to raisins. The taste is slightly sweet and sour with a mild tanginess—a cross between a cranberry and a cherry. They are rich in antioxi- dants, particularly carotenoids such as beta- carotene. I love to snack on these little gems; they’re chewy and satisfying.

Dried mulberries are known for their distinctively tangy, rich flavors; they are plump and chewy and offer vitamin C, iron, calcium, protein, and dietary fiber. Look for Hunza mul- berries, which are indigenous to one region of Pakistan, at your natural foods store. Harvested wild and dried, Hunza mulberries are a raw food that never undergoes treatment or processing.