Cool Drinks to Cool You Down This Summer

Summer is here!  When temperatures climb you and your family will no doubt turn to light meals and refreshing drinks to keep cool.

Smoothies make a light, healthy breakfast during the hot summer months.  The combination of fruit and milk or yogurt provides calcium, vitamins and minerals for a delicious and nutritious start to your day.

Cold water in the refrigerator is a must for quenching your thirst!  Add sliced lemons or limes for a bit of flavor.  Ice water with a slice of lemon or lime is the most affordable and effective thirst-quencher available.

When buying juice, read the label to be sure you are buying fruit juice rather than fruit drinks.  Many fruit drinks are mostly sugar with artificial colors and flavors.  Some fruit drinks may be fortified with Vitamin C, or they may contain some real fruit juice, but they still do not contain all the nutrients naturally found in 100% fruit juice.  Anything called "drink", "beverage", "punch", "-ade", "cocktail," or "delight", usually contain very little fruit juice.

Peanut Butter Banana Breakfast Smoothie
        Makes two 8-ounce smoothies
        1 cup skim milk
        1 small banana 
        1 teaspoon peanut butter 
        3 ice cubes 
Combine ingredients in a blender and serve.
Banana Berry Breakfast Smoothie
        Makes three 3 servings
        1 banana
        1 cup frozen blueberries
        1 cup nonfat plain yogurt
Combine ingredients in a blender and serve.

Cranberry Grapefruit Sparkler

        Makes 2 servings   
    1 cup grapefruit juice
    1 cup sparkling mineral water
    juice of ½ lime

 Combine ingredients and serve over ice.

Lemon and Lime Sparkler
Makes 6 servings
1 ½ cups lemonade
1 ½ cups limeade
1 ½ cups fruit juice  (such as cranberry, orange, apricot, or peach nectar)
1 quart sparkling water
4 lime slices

Combine the lemonade, limeade, and juice.  Freeze in 3 or 4 ice cube trays.
When the ice cubes are frozen, fill 4 tall glasses to the top with an assortment of “fruit ice cubes” and add sparkling water to fill. Garnish with limes and serve with iced teaspoons for stirring.


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© Eat Smart, Be Fit Maryland!Maira Gall