Summertime Healthy Recipes
Summertime eating and meal preparation should be the simplest of all seasons. Do nothing recipes that allow us to kick off our Mizuno’s (after a long warm weather run of course) and refuel with little kitchen fuss or “cooking”. The following recipes are loaded with flavour, take minutes to prep and will keep your belly full without sabotaging all your hard work on foot. From my HAPPY, HEALTHY & VERY BUSY KITCHEN TO YOURS, ENJOY!
Sweet & Savoury Turkey Burgers
Ground turkey is an excellent source of protein (about 32 g per 100 g serving) and low in calories (about 110 calories per 100 g serving). It is also an excellent source of niacin (a water soluble B vitamin). Niacin helps your body use fat, protein and carbohydrates from foods to make energy. Fire up the grill and whip up a batch of these no-guilt, mouth watering burgers. Dried blueberries (found in bulk food stores) add a touch of sweetness, and fresh herbs add a ton of flavour with no added fat or calories.
1 ½ lbs. (750 g) lean ground turkey
½ cup (125 mL) each; roughly chopped fresh tarragon and finely chopped green onion
1/3 cup (75 mL) dried blueberries
1 tbsp (15 mL) prepared horseradish
2 cloves minced garlic – or to taste
½ tsp (2 mL) each; sea salt and fresh cracked pepper
4 Whole grain buns
Garnish: tomato slices, kale leaves and additional garnishes of choice
Pre-heat grill to medium high and grease well. Using your hands, combine all ingredients and form into 4 even size patties. Place burgers on grill and turn heat down to medium. Grill for about 5 minutes and flip. Grill for an additional 5 to 7 minutes or until internal temperature reads 165 F (74 C). Place on buns and garnish. Makes 4 burgers.
Summer Fresh Melon & Basil Salad
Serve this salad as a side to anything off the grill, or with a Sunday summer brunch. Melons are high in vitamin A & C, and are packed full of antioxidants. Often eaten “as is” or in a traditional fruit salad, this melon salad is refreshing as it is delicious.
1 tsp (10 mL) each; white balsamic vinegar and liquid honey
½ cantaloupe, peeled, seeded and chopped in 1 inch (2.5 cm) pieces (about 4 cups (1 L) chopped)
1 cup (250 mL) quartered strawberries
½ cup (125 mL) each; lightly packed torn fresh basil leaves and very thinly sliced cucumber
Whisk together balsamic, honey. Toss dressing with remaining ingredients. Refrigerate until ready to serve. Toss well before serving.
Makes 6 servings.
Charmaine Broughton-Dunn is a trained chef, cooking instructor, and food writer for a number of national publications. She is an avid runner (completing dozens of marathons and triathlons) and is a very proud ambassador of Mizuno Running. Charmaine has appeared on City Line, Toronto’s Breakfast Television and is a regular guest on Rogers Daytime sharing her love of food and cooking.
Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan. Charmaine understands the importance of preparing healthy wholesome dishes all while keeping budget and time in mind. Follow Charmaine on twitter @runnercharb