Summer Sips
We have your summer drink menu right here and-bonus!-all are
healthy
Cold drinks are extra refreshing during summer's heat, whether
you partake in a fruit-filled breakfast smoothie or an iced midday
treat. Which is why we're giving you three to try, each packed with
its own nutritional bonus: an amino acid and protein powerhouse;
the flavor of berries with the goodness of greens; and a sweet
refresher with almost no sugar added. -By Sam
Mittelsteadt
BLACKBERRY GINGER LEMONADE
Many packaged drink mixes ask you to add up to a cup of sugar to
sweeten the deal! here, a scant tablespoon does the trick,
bolstered by naturally sweet blackberries, and fresh ginger adds a
welcome kick.
Ingredients
1 package low-calorie lemonade-flavored soft
drink mix
1 (12-oz.) container blackberries
1 2-inch section of ginger root, finely
grated
1 tbsp. sugar
Instructions
Prepare lemonade drink mix according to package instructions. in a
pan over medium low heat, combine blackberries, ginger, sugar and ½
cup water; mash berries and simmer until consistency is reduced, no
more than 10 minutes. Cool. Press through wire-mesh strainer into
lemonade. Stir and serve.
Yield: 6 servings
Nutrition information per serving: 104 calories, 1 g
fiber, 2 g protein, 27 g carbohydrates, 13 mg sodium, 0 g
fat.
APPLE QUINOA SMOOTHIE
Superfood fans will especially appreciate this breakfast
smoothie made with quinoa, which is high in protein and contains
all nine essential amino acids. To make quick work of a morning
meal, follow steps 1 and 2 the night before, then store in the
refrigerator until ready to blend and drink (though you can also
serve this hot).
Ingredients
½ c. uncooked quinoa
2 c. soy milk
2 c. unsweetened applesauce
2 Tbsp. brown sugar
½ tsp. cinnamon
1 tsp. vanilla extract
Instructions
In a saucepan, bring quinoa and 2 cups water
to boil. Reduce to low heat, cover and simmer 15 minutes or
until quinoa is tender. Drain, then return to pan with all
other
ingredients except vanilla and simmer 5 minutes. Pour into
blender with vanilla; process until smooth.
Yield: 2 servings
Nutrition information per serving: 372 calories, 8.5 g fiber,
11 g protein, 68 g carbohydrates, 150 mg sodium, 6 g fat.
DOUBLE GREEN SMOOTHIE
It's easy being green when you add spinach and kale to the mix
of a morning smoothie. (Less-adventurous eaters might start with
just spinach, in case kale's added "bite" bites them the wrong
way.)
Ingredients
1½ c. rice milk or soy milk
2 dried apricots
1 banana
1 c. chopped kale leaves
1 c. spinach leaves
1 c. frozen berries, unsweetened
Instructions
Combine all ingredients in blender.
Yield: 2 servings
Nutrition information per serving: 251 calories, 8 g fiber,
9.5 g protein, 81 g carbohydrates, 51.5 mg sodium, 0 g
fat.