Jam on Toast, No Butter

On a recent visit to the Ojai farmers’ market, I picked up several wonderful homemade jams. There were many flavors to choose from, but I ended up with apricot and raspberry. The jams brought to mind one of my favorite breakfasts. I spread whole wheat-toast (or any whole-grain bread) with nonfat cottage cheese and a dollop of homemade or good-quality jam. It makes a delicious, filling breakfast along with hot tea. Give it a try the next time you’re in a big rush but want to have a good breakfast.

TOASTED WHOLE-GRAIN BREAD WITH COTTAGE CHEESE

1 slice whole-grain bread

1/2 cup nonfat cottage cheese

1 tablespoon apricot or raspberry jam

* Toast bread on both sides. Let cool slightly.

* Spread cottage cheese evenly over bread. Spoon fruit jam over top of cottage cheese.

1 serving. Each serving: 174 calories; 592 mg sodium; 6 mg cholesterol; 2 grams fat; 23 grams carbohydrates; 17 grams protein; 0.71 gram fiber.