Chamomile Refresco

This refreshing drink, made with chamomile tea, is a cooling thirst quencher on a hot summer's day. If Mexican mint marigold is not available, substitute 2 sprigs of mint and a small stalk of lemongrass cut in 2-inch pieces.

3 chamomile tea bags, or an equal amount of dried chamomile leaves
2 sprigs fresh Mexican mint marigold
480 ml boiling water
120 ml orange juice
240 ml pineapple juice
60 ml lime juice
240 ml white grape juice
600 ml chilled sparkling water
1 lime, sliced

1. In a bowl, pour boiling water over tea and mint marigold (or mint and lemongrass). Cover and steep for at least 10 minutes.

2. Strain liquid into a glass pitcher. Stir in orange, pineapple, lime, and grape juices. Chill.

3. To serve, fill chilled glasses 2/3 full with juice mixture, fill with sparkling water, and add lime slices.

Makes 6 servings. PER SERVING: 61 CAL (0.1% from fat), 0.5g PROT, 15g CARB, 9mg SOD, 0mg CHOL, 0.2g FIBER

3:42 pm

Watermelon Lemonade

Lately, the news from the health circles is that watermelons have extra-good stuff in them. Combining two of summer’s favorites, watermelon and lemonade, seems only natural.

Yield: 1.44 lit

1.92 lit seeded watermelon cut into 1-inch chunks
1 cup hulled and quartered fresh strawberries
225 gr granulated sugar
120 ml freshly squeezed lemon juice (about 3 lemons)
480 ml water (approximately)
Thin watermelon wedges with the rind (optional)

In a food process fitted with a steel blade, pulse the watermelon, strawberries, and sugar until blended and smooth.

Strain through a fine-mesh strainer into a 1.92 lit container, pushing down on the solids to get all the juice. Add the lemon juice and enough of the water to make 1.44 lit.

Chill until very cold. Serve over ice with a wedge of watermelon, if desired.

3:31 pm

Fruit Smoothie

Yield: 4 servings.

480ml fresh strawberries, stemmed and sliced or 2 cups frozen strawberries, slightly thawed
1 cup 1 % milk
240ml plain or vanilla low-fat yogurt
120ml cup honey
1 teaspoon vanilla extract
1 cup crushed ice (5-6 cubes)

In a blender or food processor container combine all ingredients; process until smooth. Serve immediately. For variety, use 2 cups any fresh or frozen fruit or combination of fruits such as sliced strawberries and bananas or sliced peaches and whole raspberries.

Nutrients Per Serving: (1/4 of recipe): calories 220; total fat 2 g; total carbohydrate 48 g; cholesterol 6 mg; sodium 78 mg; dietary fiber 1 g; protein 6 g; calories from fat 7%.

3:24 pm

Sweet Summer Fruit Smoothie

Yield: 2 servings.

224 ml container vanilla low-fat yogurt
360 ml peeled, sliced ripe peaches, nectarines or other fruits
2 tbsp. honey
30 gr wheat germ

Place all ingredients in blender or food processor container cover. Blend or process on high speed about 1 minute or until smooth.

Pour smoothie into 2 glasses and, if desired, sprinkle with additional wheat germ.

Note: For a thicker, frosty smoothie, freeze fruit overnight. Use frozen fruit as directed above.

Nutrients Per Serving (1/2 of recipe): Cal. 260, Cal. from Fat 25, Fat 3g, Sat. Fat 1g, Chol. 5mg, Sodium 75mg, Carbo. 54g, Fiber 4g, Prot. 11g

2:00 pm