As the weather heats up, it is important for everyone to drink enough water to avoid dehydration. However, for some this can be quite a chore, especially for those who struggle to drink plain old water.

Infusing your water with mixed fruits, vegetables or herbs is fun way to add flavor without extra calories and sugar. You can use any combination of fruits, vegetables and herbs.

Infused Water

 Here are some ideas to get started:

• Cucumber + Mint + Lemon
• Watermelon + Basil
• Raspberry + Lime
• Lemon + Ginger
• Grapefruit + Cucumber + Rosemary
• Carrots + Pomegranate + Sage
• Cucumber + Orange + Mint or Basil

Ingredients:

Large glass container

Water

Sliced fruits, vegetables and/or herbs of your choice

Directions:

• Add fruit and/or vegetables to glass container. Slightly mash the fruits and/or vegetables with a wooden spoon to release its flavors.
• Bruise the leaves of the herbs and/or spices by gently rubbing. This helps release the natural extracts and oils from them. Add to container.
• Add water and let infuse for at least 1 hour.
• Can be stored in the fridge for up to three days

We often also would prefer not to eat hot foods or cook during hot days, so we have included a recipe that requires minimal cooking and can be made the night before. You’ve never tried quinoa, the whole grain, high fiber, softer alternative to brown rice? Here’s a recipe to try this quick-cooking power whole grain!

Cold Quinoa Salad with Cucumber, Tomatoes, & Garbanzo Beans

Ingredients

• 1½ cups uncooked quinoa
• 3 cups low sodium vegetable broth
• 1 cup chopped tomatoes
• 1 cup chopped cucumber
• ¾ cup red onion, finely chopped
• 1 cup garbanzo beans
• ¼ cup fresh cilantro, finely chopped

Dressing

• 1 clove garlic, minced
• ¼ cup freshly squeezed lemon juice
• 2 tbsp fresh oregano, chopped
• 2 tbsp fresh basil, chopped
• Sea salt and freshly ground black pepper

Instructions

1. Place the quinoa in a fine mesh strainer and rinse thoroughly with cool water for at least 2 minutes; drain.
2. In a medium saucepan, bring the broth and quinoa to a boil over medium-high heat Reduce the heat to the lowest setting, cover and cook for 15 minutes. OR cook broth and quinoa in a rice cooker on quick rice.
3. Remove the saucepan from the heat and let the mixture stand, covered, for 5 minutes. Fluff the quinoa with a fork and set aside.
4. In a large bowl, whisk together the dressing ingredients. When cool, add the quinoa, cucumber, tomatoes, onions, cilantro, and garbanzo beans, and toss gently to combine and serve.

Written by Dahlia Marin, Registered Dietitian Nutritionist & dietetic intern Olivia Ostunio