A Taste for Wellness: Meals in Under 45 Minutes

Breakfast, lunch and dinner options that require minimal prep work and time.
BY Jessica Iannotta, M.S., RD, CSO, CDN
PUBLISHED May 21, 2019
Breakfast Fruit Crisp



Here’s a healthy way to have dessert for breakfast! This crisp is lightly sweetened with pure maple syrup and topped with nutritious nuts and oats, with no added fat or refined sugar. The topping contains a good amount of protein, fiber and heart-healthy fat, and the peaches provide cancer-fighting antioxidants and fiber. It’s good for anyone with ongoing digestive issues like nausea, heartburn or a sensitive stomach. You can substitute any fruit you like; strawberries, raspberries or blueberries also work wonderfully in this dish. Top this delicious crisp with Greek yogurt for added protein.

Start to finish: 35 minutes
Servings: 5

INGREDIENTS
6 peaches, thinly sliced
21/2 tablespoons pure maple
syrup, divided
1 teaspoon lemon juice
1 teaspoon cornstarch
1/2 cup pecans
1/2 cup walnuts
1/2 cup old-fashioned oats
3/4 teaspoon cinnamon
Pinch of sea salt

NUTRITION INFORMATION PER SERVING
295 calories; 16 g fat (1 g saturated fat); 0 mg cholesterol; 35 g carbohydrate; 6 g fiber; 7 g protein.

DIRECTIONS
Heat the oven to 375 F. In an oven-safe container, combine the fruit, 1 ½ tablespoons of the maple syrup, lemon juice and cornstarch. Spread the mixture so it covers the bottom of the pan.

To make the topping, place the pecans, walnuts and oats in a food processor. Process until crumbly. Mix with the cinnamon, sea salt and remaining syrup. Spread the topping over the fruit mixture. Place in the oven and cook for 20 to 25 minutes, or until the topping is browned and the fruit is softened.

TIP: If peaches are not in season, buy frozen peaches and thaw them the night before. You may have to increase the cooking time by 5 minutes if they are not completely thawed.

Avocado and Egg Salad



Egg salad is a versatile food for those who need a high-calorie option that is easy to chew and swallow. Eggs supply a good amount of high-quality protein, and avocados provide a rich source of heart-healthy monounsaturated fat. The mixture can be eaten by itself or added to a sandwich, salad greens, a wrap, crackers or crudités.

Start to finish: 10 minutes
Servings: 3

INGREDIENTS
6 hard-boiled eggs, chopped
3 avocados, halved and pitted
2 tablespoons plain Greek yogurt
1 teaspoon lemon juice
2 teaspoons fresh dill
1/2 teaspoon salt

DIRECTIONS
In a bowl, combine all the ingredients and mash lightly with a fork. Serve with bread, crackers, salad or brown rice.

NUTRITION INFORMATION PER SERVING
219 calories; 18 g fat (3 g saturated); 186 mg cholesterol; 275 mg sodium; 8 g carbohydrate; 6 g total fiber; 8 g protein.

Ginger Thai Rainbow Noodles



A rainbow of colors makes this dish as beautiful as is flavorful. Instead of using all rice noodles or pasta, it includes vegetable noodles, which are a much healthier alternative. High in fiber and antioxidants, this dish is packed with cancer-fighting phytonutrients. If you do not have a spiralizer, most grocery stores carry spiralized noodles, or you can thinly slice the vegetables. Pair this Asian-inspired meal with cabbage slaw or kale salad for a nutritious and delicious dinner. Because red beets produce a deeper red color, golden beets can be substituted to lighten the color of the meal, if desired. The recipe’s fiber content helps with constipation, and its flavorful sauce helps people with ongoing taste issues.

Start to finish: 40 minutes
Servings: 6

INGREDIENTS
8 ounces brown rice noodles
1/4 cup plus 1 tablespoon olive oil, divided
3 tablespoons peanut butter
3 tablespoons rice vinegar
2 cloves garlic, minced
1/2 teaspoon ground ginger
3 tablespoons soy sauce
2 tablespoons honey
2 tablespoons lemon juice
3 tablespoons chopped basil
1 zucchini, spiralized
1/2 butternut squash, spiralized
1 red or yellow beet, spiralized
1 red bell pepper, thinly sliced
1 cup edamame, thawed

DIRECTIONS
Cook the rice noodles according to directions on the box.

To make the dressing, combine 1/4 cup of the olive oil, peanut butter, rice vinegar, garlic, ginger, soy sauce, honey, lemon juice
and basil and mix well. Set aside.

In a large skillet, heat the 1 tablespoon olive oil. When hot, add the zucchini, squash beet and red bell pepper. Cook for three to four minutes, sautéing and adding 2 to 3 tablespoons of water, until softened. Add the edamame and cook for one additional minute. Remove from the heat.

Combine with the cooked noodles and toss with the reserved dressing.

NUTRITION INFORMATION PER SERVING
382 calories; 17 g fat (4 g saturated); 0 mg cholesterol; 50 g carbohydrate; 5 g fiber; 9 g protein.



Jessica Iannotta, a registered dietitian and certified specialist in oncology nutrition, is the chief operating officer at Savor Health, a global disease-specific nutrition platform designed to address the needs of people with chronic medical conditions. She oversees all operations including clinical and culinary operations ranging from menu development to evidence-based website content.

Iannotta studied nutrition at Cornell University and obtained her master’s degree through the University of Medicine and Dentistry of New Jersey.
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