Area Fitness - Gym in Toronto, ON.

It’s summer right? - Well the unofficiallyat least with the May 2-4 weekend only a few days away. I can feel yourexcitement through the computer screen! When it comes to dinner, summer nightsalways require a change of scene at my house. Not only do I want to keep itlight and refreshing, but my social calendar is jam-packed with outdooractivities (and maybe the odd patio drink), so I need to keep dinner both lightand easy on time. Quinoa is my answer.

Quinoa (pronounced Keen-wa) has taken thenutrition world by storm the last few years, and for good reason – it is packedwith all the nutrients you need to keep you healthy.

Quinoa is what is known as a “pseudograin”,which means although it looks like a grain, and acts like a grain,scientifically speaking it isn’t a grain at all. Quinoa is a chenopod, and isclosely related to such species as beets, spinach and Swiss chard.

What makes quinoa extraordinary? Here arejust a few of this wunder-grain’s highlights:

1.It is a complete protein and asource of all essential amino acids (a great plant-based addition to the dietsof vegetarians and non-vegetarians alike)

2.It is a source ofmonounsaturated fatty acids, helping to keep hearts healthy

3.It is a source of calcium,helping to keep bones strong

4.It is an anti-inflammatory foodand a source of antioxidants, helping to keep chronic disease at bay

Nutrition benefits aside, what makes quinoawonderful to me is how versatile it is. I like to cook a big pot of it onSunday night and store it in the fridge for an easy dinner fix the rest of theweek. It is great tossed into salads (and makes them more “meal-like” for theheartier readers out there), is an amazing base for veggie burgers, and evenmakes a wonderful switch up to your morning oatmeal when combined with a littlealmond milk and berries.

Because you can cook it in advance it is agreat quick-fix when you are rushing home, and also means you don’t have toheat and oven or fire up a BBQ, when you are short on time. Light on caloriesand high in protein also gives your beach-bod the fuel it needs withoutbreaking the strings to your bikini!

Below is one of my favourite ways to playaround with some quinoa. You can make these ahead of time and store in thefridge. Or if you aren’t feeling the veggie burger vibe, forgo making thepatties (i.e. adding the egg and baking them) and simply combine all thequinoa, veggies, and spices to some chopped greens, and drizzle with a littleolive oil or your favourite vinaigrette. Simple & yummy… could you ask foranything more?

Quinoa Burgers

1 cup quinoa, cookedto directions, cooled (Note: ensure quinoa is on the dryish or else burgerswill be too wet)

1/4 cup sesame seeds

1 carrot, shredded

1/2 red pepper,finely diced

2 Tbsp, parsleychopped

2 eggs, lightlywhisked

2 tsp, chili powder

1 tsp, cumin

pinch red pepperflakes

salt & pepper

Directions

1. Preheat oven to400°F

2. In small bowl,lightly whisk eggs

3. In large mixingbowl, combine remaining ingredients

4. Add eggs tomixture and use hands to combine

5. Form intopatties, place on baking sheet

6. Bake for 15minutes, flip and continue baking for an additional 15 minutes

Ah spring – we made it. It is finallyupon us. After a long cold winter we welcome the longer days, warmertemps and the new life that is sprouting up all around us.

Spring is the season where everythingis new again. New life blooms, and all that lay dormant over thefrosty, dark months is back, vibrant and buzzing again. It is nosurprise that during this time of year there are countless articlesabout spring cleaning, whether they be for the home or body. Springis a great time to dust off the old cobwebs, bring some space backand start fresh again.

When it comes to your diet, I viewcleansing as kind of like hitting the “reset” button. We live ina cold climate, and it is perfectly natural when the mercury drops toreach for warming, comfort foods. But as we transition into sunniertimes it is good to shake things up, eat a little lighter, and createsome space by supporting our primary cleansing organs, the liver andcolon.

If you are looking to do a littlenutritional spring cleaning here are my reco’s to have you feelingamazing

• Start your morning off with a nourishing smoothie – smoothies are great ways to pack a lot of nutrition into a meal! Add things like frozen fruit, greens like spinach, healthy fats like avocados or almond butter, and seeds and nuts for fibre and protein

• Think local – We are so lucky here in Ontario to have amazing agriculture all around us. Spring means the return of local asparagus, greens, peppers, cucumbers, beets and cabbage to name a few…. Play around with these veggies, search for new recipes or do nothing. When you eat local the flavour speaks for itself

• Go raw – over the colder months it is good to support our internal temperature with warmer foods, but as the temperature rises our bodies can handle a good dose of raw. Eating raw is amazing as fruits and veggies that are in this state provide an amazing bounty of enzymes that help with digestion and improve nutrient absorption

• Shift your focus – wheat, dairy, sugar are foods that can easily take center stage in our diets with the abundance of processed food out there. Lay low on consuming these ingredients and focus more on plant-based foods like fresh fruits and veggies, nuts and seeds, whole grains like quinoa, buckwheat and brown rice. If you eat dairy look for foods like kefir or harder cheeses which have been fermented and are easier to digest, or choose goat milk/cheese which again is easier on most people’s digestive systems

• If you are looking to do a more intense cleanse work with a nutritionist or naturopathic doctor – there are lots of ways to cleanse that can fit with your lifestyle, and host of natural products and homeopathics that can support your organs and get you the results you are looking for

As I said in my last article “give ita try!” You have no idea how amazing you can feel until you do.

If you have any questions don’thesitate to reach out.

SpringClean Smoothie

1 x frozen banana

1 x handful frozen pineapple

1 x handful spinach

1/2 avocado

1" piece of ginger, peeled andchopped

1 x medjool date, pit removed (soakedif dry)

1 x tsp chlorella or spirulina

1 1/2 cup (or enough to cover) coconutwater, or liquid of choice

1. Blend all ingredients together untildesired consistency

Lynsey