If the title to this article seems familiar, it's because the first installment appeared four months ago in YOU Magazine's January 2010 issue. After positive feedback regarding the full day's worth of quick, healthy, delicious and inexpensive meals put forth, I thought what the heck. How about some more?

It's apparent to me that our way of living in this country has finally caught up with us. Between the amount of processed foods we consume and a shifting toward a more sedentary lifestyle, issues such as obesity, diabetes, and heart disease are on the rise and gaining momentum.

In January 2010, it was estimated that two-thirds, or over 190 million Americans, are either overweight, or obese. To say that number is staggering would be an understatement. We can blame this statistic on all sorts of things, but excuses aside doesn't it mostly fall on the choices we're making as individuals?

I know what you're probably thinking. Who does this guy think he is? Life has gotten far too busy to consistently prepare home cooked meals, let alone exercise on a regular basis.

I'll respond to that statement by stating that as a single dad who's also juggling several careers, I'm a busy guy, too. But, you know what? I have also made a commitment to cooking and exercising nearly every single day. It's definitely not easy, but it seems much better than having any of the aforementioned illnesses, or even worse, watching my young son develop them.

So, here's the deal I make with everyone. In lieu of trying to wow you with my chef skills or elaborate recipes, I will provide you with dishes that are quickly and easily prepared. I also promise to keep cost in mind, as one of the major contributors to the consumption of processed foods is that you can procure them so cheaply.

Please know that I am not saying you should NEVER eat processed foods. We live in a post-industrial society and to some degree there is no escaping it. What I am saying is that by committing to doing more cooking at home, you are cutting down considerably on the amount of processed foods you consume, and the eventual guilt and physical ramifications for doing it.

Let's get started with another day's worth of recipes.

Breakfast
In the last installment of BLD (Breakfast, Lunch and Dinner), I put forth a recipe for steel-cut Irish oatmeal. As the weather starts to warm, I'm thinking that it might be more appropriate to give you a recipe for a cold cereal. If you guessed that I'm going to tell you how to make granola, you'd be right.

Before I do so, however, let it be known that while many store-bought granolas may be healthy in terms of the dietary fiber they provide, when you closely examine the nutritional content you'll see they are loaded with fat and sugar. Store bought granola can also be very expensive, sometimes costing upwards of five or six dollars for a small box.

The granola recipe you're about to receive is not only low in both fat and sugar, but it is extremely cost effective. While you may initially be spending a little more in order to procure the ingredients, several of them are going to last you through multiple batches.
In terms of taste, I find this granola to be spectacular. Make it on the weekend when you have time, and eat it for breakfast or as a snack throughout the week.

Orange, Cranberry and Almond Granola (makes 5 1/2 cups granola)

• 3 C old-fashioned rolled oats
  
• 1/4 C wheat germ
  
• 1/4 C flax seeds
  
• 1/4 C unsalted and shelled sunflower seeds
  
• 1/2 C almond slivers
  
• 1/2 C pecan pieces
• 3/4 C dried cranberries
  
• 1/3 C fresh squeezed orange juice
  
• 3/4 C honey
  
• 1 Tsp orange zest
  
• 1 1/2 Tsp vanilla extract
  
• 1 Tsp almond extract
  
• 1/3 C canola oil

Preheat oven to 325 degrees.

In a small saucepot, combine orange juice, honey, orange zest, vanilla, almond extract and canola oil. Heat over a low flame just until the honey melts and all the ingredients are incorporated.

In a large mixing bowl, combine oats, wheat germ, flax seeds, sunflower seeds, almonds and pecans.

Pour the orange juice mixture over the oat mixture and mix until everything is well combined.

Spread the oats in a thin layer on a greased cookie sheet and bake for 15 minutes. Remove from the oven and gently stir the granola. Bake for another 15 minutes. Add the cranberries to the granola, gently mix and bake for an additional 10 minutes.

Remove the granola from the oven and allow it to cool completely. Transfer it to an airtight container or re-sealable bag and enjoy!

Lunch
If you read January's BLD article you'll know that I am a big proponent of bringing my lunch to work. Not only does it save me money, but it also allows me to eat a delicious meal without concern for my diet.

The following is a sandwich recipe I published over three years ago, but it's so good I had to do it again. One of my all-time favorite sandwiches, it can be made with either canned tuna, or even leftover chicken meat.

Curried Tuna Salad Sandwiches (makes two sandwiches)

• 4 slices of sturdy bread, or 2 rounds of pita bread
  
• 2 large leaves of butter leaf lettuce
  
• 1 7-ounce can tuna (light or dark meat), drained and flaked with a fork
  
• 1-2 heaping Tbsp of real mayonnaise, plain non-fat yogurt, or a combination of the two
  
• 1 Tsp mild curry powder
  
• 2 Tbsp minced red onion
  
• 1/4 C green apple, peeled and diced small
  
• Chopped cilantro
  
• Kosher salt and freshly ground black pepper

In a medium bowl, combine tuna, mayonnaise and/or yogurt, red onion, green apple, curry, and a desired amount of cilantro. Season with salt and pepper and mix well.

Lightly spread mayonnaise on to one side of each slice of bread. Equally divide tuna between two of the slices, and top with lettuce and the remaining pieces of bread. If using pita bread, cut 1 to 2-inches of bread off one end of each round and open up the pitas to form pockets. Stuff the ingredients inside and enjoy.

Please note that this salad can be made the night before, leaving you extra time in the morning to get ready for work. For any low-carb eaters out there, you can nix the bread and opt instead for serving the curried tuna or chicken on top of any fresh greens.

Dinner
Getting dinner on the table can sometimes be a difficult task. With all the time constraints that fill our lives, there aren't a lot of minutes in the day left for cooking dinner. But, the solution here is not to exchange your homemade meals for fast food or frozen dinners. The answer is to work smarter.

The following recipe is something I love to make for dinner, especially now that we have entered spring and the weather is starting to warm. The beauty of this meal is not only that it's delicious and healthy, but it can also be prepared at the last minute, or in stages throughout the day. It's also highly adaptable, making it the perfect supper for a family of finicky eaters.

Grilled Chicken Paillards with Baby Arugula and Cherry Tomato Salad (serves 4)

For the paillards:

• 4 boneless/skinless chicken breasts
  
• 1/4 C extra-virgin olive oil
  
• 1 tbsp lemon zest
  
• 1 clove garlic, minced fine
  
• Kosher salt and freshly ground black pepper

For the salad:

• 4 C baby arugula (loosely packed)
  
• 4 C baby spinach (loosely packed)
  
• 16 cherry or grape tomatoes, cut in half lengthwise
  
• 1 tbsp balsamic vinegar
  
• 3 tbsp extra-virgin olive oil
  
• Kosher salt and freshly ground black pepper

Rinse chicken breasts in cold water and pat dry with paper towels.

Place one piece of plastic wrap on top of a cutting board. Place one chicken breast (shiny side up) in the middle, and cover with another equal-sized piece of plastic wrap. Using the flat side of a meat mallet, pound until the entire breast is roughly a 1/2 inch thick.

Transfer the pounded breast (still encased in plastic wrap) to a large dish or plate. Repeat this process with the remaining breasts and place inside the refrigerator for at least 10 minutes. This will help the paillards to hold their shape.

Meanwhile, in a bowl mix together 1/4 C olive oil, lemon zest and minced garlic. Season with salt and pepper and set aside.

Remove the paillards from the refrigerator and remove the plastic wrap. Place the paillards on a plate and brush both sides of each paillard with the olive oil mixture. Liberally season both sides of each breast with salt and pepper and set aside.

In a separate bowl, add balsamic vinegar and 3 tbsp olive oil. Season with salt and pepper and mix well. Add the cherry tomatoes and toss to coat.

Heat either an outdoor grill, or a grill pan on your stovetop until very hot. Grill paillards for 2 1/2 to 3 minutes on each side. Remove to a plate and loosely tent with foil.

Place the arugula and spinach in a large mixing bowl. Add the tomato and vinaigrette mixture. Season with a little more salt and pepper and toss well.

Serve the paillards family style, mounded on top with salad, or on individual plates topped with equal portions of the salad. Serve along with a crusty baguette, or even additional grilled vegetables.

It's important to note the chicken can be pounded into paillards several hours in advance of cooking them. The same is also true for preparing the olive oil spread for the chicken, as well as the salad dressing. Completing these steps in the middle of the day will allow you to come home, grill the chicken, toss the salad and have dinner on the table in 10 minutes.

If members of your family aren't fond of arugula, spinach or cherry tomatoes, feel free to change up the ingredients to suit their tastes. I've found that my 5-year old son loves it when I cook chicken this way because it yields much thinner pieces after I cut it for him. In terms of the salad, I leave the arugula out of his portions, as he still finds it to be too peppery.

There you have it folks; three more great recipes to help you fill your day with delicious and healthy meals without spending a lot of time in the kitchen. So, do yourself a favor. The next time you feel yourself making an excuse for not cooking, refer back to this article and make a meal instead.

Kirk Leins has been cooking his entire life. No stranger to professional kitchens, he currently devotes most of his time to cooking instruction, food writing, and producing television. Kirk also provides his services as a personal chef in and around the Los Angeles area. He has made several TV appearances on both the national and local level, and is the Executive Chef for YOU Magazine. Sign up for Kirk's free newsletter and cooking blog at www.NoTimeToCook.com.