BREAKFAST SANDWICHES

"Spreading something nourishing between two slices of bread is an easy and sensible way to start the day. But in the morning, most appetites dictate lighter choices than those you might crave for lunch or dinner. You don't need recipes for making breakfast sandwiches, just a cache of good ideas. Here are some to get you going, and remember, if using dairy cheeses or cream cheese, choose organic whenever possible."

* Nut butter (try almond, cashew, or soy nut butter as alternatives to peanut butter) and banana on whole-grain bread

* Any nut butter or fruit butter or all-fruit preserves on whole-grain bread or a roll (apple butter, pear butter, or orange marmalade offer a change of pace from all-fruit preserves)

* Grilled cheese (using dairy or nondairy cheese of your choice; try sliced rice cheese, which is low in fat and high in calcium) on whole-grain bread; add sliced tomato, if desired

* Cream cheese (dairy or nondairy) on good-quality cinnamon-raisin bread.

* Cream cheese (dairy or nondairy) and sun-dried tomatoes or cured olives on a whole-grain English muffin or bagel

* Scrambled or fried egg and a slice of organic dairy or nondairy cheese or sauteed soy Canadian bacon on a whole-grain roll

* Sauteed soy Canadian bacon and a slice of dairy or nondairy cheese on a whole-grain English muffin

* Sauteed soy Canadian bacon, tomato, and mayonnaise on a whole-grain roll for the heartier appetite

* Grated organic Cheddar or Cheddar-style soy cheese melted over thinly sliced apple, avocado, or tomato on open-faced English muffins

Excerpted from The Vegetarian Family Cookbook by Nava Atlas
Copyright © 2004 by Nava Atlas. Excerpted by permission of Broadway, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.