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Beat the Heat in the Kitchen

Who wants to slave over the stove during the summer?! I don’t! With a little planning, you can have healthy, no fuss meals and snacks without turning on the oven. That means less time in the kitchen and more time for family fun in the sun!

The key is being prepared! Here’s how to prepare healthy, nocook meals and snacks for you and your family.

• Short on time? Throw together a quick and easy salad with lower-sodium canned beans and corn, brown rice and sweet peppers. The great thing about this dish is that you can make a big batch on the weekend to have during the week with your lunch or dinner. It even makes a great, satiating snack!

• Are your weeknights jam-packed running to and from kids’ activities? Prep veggies like cherry tomatoes, cucumber, broccoli and carrots in advance. Pack with whole grain pitas, lower-fat cheese and your favourite hummus and you have an easy fuss-free meal on the go!

• Nothing beats no fuss, no cook like a good ol’ sandwich! Get fancy with my new favourite. Layer thick slices of tomato, buffalo mozzarella or bocconcini, and fresh basil leaves between two slices of your favourite whole grain bread. Top with a tiny drizzle of extra virgin olive oil and balsamic vinegar, a pinch of salt and pepper, and there you have it – Jenn’s famous “Caprese Supreme”… delish!

Eating healthy doesn’t have to be hard! With a little creativity, some planning and a bit of prep you can beat the heat this summer AND still make the healthy choice the easy choice!



Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.


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