Quick and Healthy Breakfasts, Lunches, and Dinners

QUICK AND HEALTHY BREAKFASTS, LUNCHES, AND DINNERS
Claire Kowalchik

March is National Nutrition Month. For those times when you need to dash out of the house in the morning, work through lunch at the office, or eat dinner and run to an evening city-council meeting, here are simple, quick, complete meals that will satisfy your hunger, nutrition needs, and—yes—your desire for the delicious! Don’t forget to savor these flavors, even when you’re on-the-go! Enjoy.

 
Note: the following recommendations are for Phase 2 of Curves Complete.
 
FOR BREAKFAST:
 
Berry Parfait with Flax and Almonds
It’s hard to beat a yogurt parfait for a quick, delicious, and nutritious breakfast. This recipe has plenty of protein to start your day off strong and it takes only 5 minutes to make!
 
3/4 cup plain, nonfat Greek yogurt
1 tablespoon of ground flaxseed
1/3 cup blueberries
1/3 cup raspberries
1/3 cup blackberries
1/2 ounce almonds
 
Mix the yogurt and flaxseed together. Layer yogurt, berries, and almonds in a tall parfait glass or a lidded to-go container.
Serves one.
 
German Chocolate Protein Shake
Shake up your morning with this easy on-the-go breakfast. Ready in 5 minutes.
 
2 scoops Curves Chocolate Protein Powder
3/4 cup nonfat milk
5 Ice cubes
1/2 cup light coconut milk
1/2 tablespoon sugar-free chocolate pudding mix 
4 walnuts
1/2 teaspoon dried shredded coconut meat
Place all the ingredients except the coconut into a blender and blend until smooth. Pour into a tall glass or into your Curves Blender Bottle, which you can take on the road, and sprinkle with coconut.
Serves one.
 
FOR BREAKFAST OR LUNCH
 
Yogurt Berry Bliss Bar and a Side
The Curves meal bars make a great start to a delicious meal but for complete calories and nutrition have your bar with a nonfat Greek yogurt or nonfat latte at breakfast and add a piece of fruit—pear, apple, or banana—for lunch.
Serves one.
 
FOR LUNCH OR DINNER
Roast Chicken and Greens
This meal comes together quickly if you pick up a rotisserie chicken on the way home from work or roast several chicken breasts during the weekend and store them in the fridge to enjoy all week long.
 
1 chicken breast
1 green salad made with mixed greens, raw vegetables and 2 tablespoons of vinaigrette made with olive or canola oil
1 small apple or pear
1 whole wheat dinner roll
Serves one.
 
FOR DINNER
Braised Pork Roast with Veggies
The slow cooker is the savior of many busy families. This recipe requires about 10 minutes in the morning and is ready for dinner when you are. You can change it up by substituting a chicken or turkey breast for the pork and trying different vegetables.
 
3 pounds boneless pork sirloin roast
3 medium sweet potatoes, peeled and cut in chunks
1 large onion, chopped
2 medium parsnips, peeled and cut in chunks
1 medium turnip, peeled and cut into chunks or sliced
1 cup apple cider
1 cup low-sodium chicken broth
2 teaspoons cumin seeds
1 teaspoon ground cumin
1 tablespoon cornstarch
1 teaspoon black pepper
½ teaspoon salt
 
1.In a heavy skillet coated with cooking spray, sear the roast until brown on all sides, turning occasionally. This should take about 10 minutes.
2.While the roast is cooking, peel and cut the vegetable and place in a bowl. Mix together with the cider, broth, cumin, cornstarch, pepper, and salt.
3.Place the roast in the slow cooker and pour the vegetable mixture on top.
4.Cover and cook on low for 7 to 9 hours.
Serves 8. Enjoy any leftovers for lunch or dinner the next day.
 
Summer of Strength