Today, we will be talking about healthy snacks and drinks to help you stay cool. After all, healthy self-love includes keeping yourself well hydrated in this hot weather. First, we will discuss a smoothie recipe for two that I found to be quite delicious, then move on to infused water.
INGREDIENTS:
- ½ cup frozen strawberries, sliced or whole, unsweetened
- ¼ cup frozen cherries, unsweetened
- ¼ cup frozen mangoes, sliced or cubed, unsweetened
- ¼ cup frozen peaches, sliced, unsweetened
- A handful of spinach (about 10 leaves of baby spinach)
- Water
DIRECTIONS:
Add all the ingredients into a blender. The amount of water used will vary according to the amount of fruit added into the blender and the desired thickness of the smoothie. To make this a more fun snack, you can pour the mixture into popsicle molds with popsicle sticks to have your own homemade popsicles! I personally like using frozen fruits because it lasts lobger but fresh fruit works as well. Remember that you can mix and match the fruits and ingredients used in a smoothie. You can even add things like ginger, lemon juice, or herbs.
Aside from smoothies, you can make your own infused water. There are different things you can put in water so feel free to experiment! For example, you can add fruits, herbs, or vegetables. Also, you can try researching different infused water recipes. There are multiple benefits that different ingredients can bring to you. For example, the herbs mint, basil, and rosemary contain antioxidant and anti-inflammatory agents that are good for the body. Each fruit has its own micronutrients and other components that are helpful for flushing toxins from the body. For example, citrus fruits are high in vitamin C which is helpful for boosting the immune system when fighting off common colds. They are also have anti-inflammatory agents and antioxidants. Check out our blog that goes into detail on The Importance of Fruit in Your Diet. When it comes to fruit infused water, there are several things you need to watch out for.
- Ensure that you properly wash the fruits beforehand so there won’t be germs or bacteria.
- Don’t leave the water in room-temperature or warm areas for prolonged periods of time as this could encourage bacteria growth.
- Do not let the fruit sit in the water for more than 24 hours as it may cause it to taste bitter. It may taste better if you only leave it for 12 hours before taking the fruit out.
- If you plan to drink it often, don’t use citrus fruits all the time as it can wear down tooth enamel.
The above are just a few examples of healthy snacks and drinks to help you stay cool but there are more out there. Feel free to explore and find one that suits you. The overall goal is to help boost your health in fun and interactive ways. Enjoy!
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To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
Speaker, Registered Dietitian-Nutritionist, Healthy Eating Coach