a hot summer day, you may be tempted to reach for an ice
cold soda or a beer. Get the same refreshing taste
from much healthier alternatives! Sodas contain a lot
of sugar and corn syrup, both of which should be consumed in
moderation. Smoothies are a tasty option, and they can
also be made nutritiously by choosing nonfat milk and nonfat
yogurts as the base. Iced teas and all-natural juices,
alternatives to water, also contain nutrients. This
summer, try some of these recipes and wow your family with
some of these thirst-quenching drinks!
Use this basic recipe
and your choice of fresh or frozen fruits to make delicious
fruit smoothies. If you are looking for an icy, cold
drink, use frozen fruits to add a nice chill.
¼ cup frozen
¼ cup frozen raspberries
¼ cup frozen blackberries
½ cup frozen strawberries
¼ cup nonfat milk
2/3 cup nonfat vanilla yogurt
1 teaspoon vanilla extract
2 teaspoons honey
Puree all ingredients in blender.
Watermelon is a good-for-you food – the fruit is high
in cancer-fighting lycopene and vitamins and has zero fat or
1 to 2 cups seedless watermelon chunks
1 tablespoon honey
1 tablespoon fresh mint leaves, or to taste
1 cup lemon yogurt
watermelon, honey, and mint in a blender or food processor
quickly. Be careful not to over blend. Pulse in
the yogurt and cinnamon just until smooth.
Tired of plain old
juice? Try freezing juice into ice cubes. Kids
are sure to enjoy trying new juice combos!
1 ½ cups
2 ¼ cups light cranberry juice
orange juice into an ice cube tray and freeze until solid
(at least two hours). Meanwhile, chill the cranberry juice
cocktail in the refrigerator. To serve, pour cranberry
juice cocktail into a clear glass, then add about five
frozen orange juice cubes.
Green tea is full of
antioxidants and is a much healthier alternative to coffee
drinks. Enjoy this refreshing blend of mango and green
strongly brewed green tea (2 tea bags to 1 cup water)
2 cups mango nectar
Mint sprigs for garnish
Mango slivers for garnish
Combine tea and mango nectar in a pitcher. Serve over ice,
garnished with mint sprigs and mango slivers.
Here’s a twist on the typical tropical fruit punch.
Use summer stone fruits as the base for this nutritious
2 cups diced
stone fruit (apricots, plums, peaches, nectarines)
2 cups apricot juice
2 cups sparkling cider
1 cup seltzer
fruit, apricot juice, sparkling cider, and seltzer. Divide
among 4 ice-filled glasses.
occasion, your guests will savor this fresh, crisp cocktail.
Be sure to buy mangoes that have a pleasant, sweet aroma.
3 tablespoons lime juice
3 tablespoons sugar
1 bottle ginger ale, chilled
Lime wedges for garnish
flesh from skin and pit. Place flesh in a food
processor or blender and puree. Add lime juice and sugar;
pulse until blended. Pour about 2 tablespoons mango puree
into each of 12 glasses, top with ginger ale, garnish with a
lime wedge, and serve.