I always think it’s wise to carry a small patch and repair kit when you’re out bike riding. It comes in very handy if your bike gets a flat tire. Quinoa (say it with me: KEEN-wah) is the food equivalent, an amazing little grain that rebuilds the body when it needs repair, like after a workout. It can do that because it contains all of the essential amino acids (those we must get from dietary sources), allowing the body to build protein. It’s also full of magnesium, which is great for relaxing muscles and preventing cramps.

This beautiful salad represents a harmonic convergence of tastes. The spiciness of some of the greens in a spring mix is balanced by the avocado’s creamy, healthy fat, while the sweetness of the roasted beets cuts the acidic nature of the citrus dressing.If the beets vary in size, wrap them accordingly so you can remove the package of smaller ones when tender, leaving the larger ones in the oven until they are tender.