Best Meals for Busy Months
The frenzy of the holiday season tends to sneak up on us. But that doesn’t mean that preparing healthy meals for you and your loved ones should become any less of a priority. Registered dietitian Erica Giovinazzo offers her easiest breakfast, lunch and dinner suggestions for foolproof, healthy fare.
In need of a quick breakfast? High-fiber cereal with fruit is a great place to start. Some cereal comes with fruit, but you can also toss in a few almonds (for heart-healthy monounsaturated fats) and bananas (good source of potassium). Blueberries are one a great source of antioxidants too, which help protect your body against cellular damage.
No time to prepare an elaborate packed lunch before you rush out of the house in the morning? No problem: Mix 1/2 cup canned wild Alaskan salmon with 1/4 cup salsa, and store it in a tightly sealed container. Use it as a dip for sliced fresh veggies, such as lettuce leaves, sugar snap peas, or precut carrots, peppers or celery. The salmon is high in heart-healthy omega-3 fatty acids.
Plan ahead and buy the veggies you’ll need for weekly dinners over the weekend. Remember to choose a colorful variety, and a few known for their fiber content, including artichokes, beans, carrots, broccoli and more. Then, when making dinner, slice and toss them in a skillet with enough vegetable broth to cover the bottom of the pan. Turn the burner on high and cover the pan with a lid for five minutes. At the same time, bake fish in the oven. Opt for fish high in healthy omega-3 fatty acids, such as wild Alaskan salmon, char or mackerel. Fish cooks quickly and doesn’t even need to be seasoned with herbs -- with fresh lemon juice. Or, if you prefer chicken, put the breasts in the oven 15 minutes before you start the vegetables.