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Here are several high-calorie and low-calorie drinks to help quench your summer thirst and fill your belly.
Keep in mind that seltzer, unsweetened iced tea and water are real low-calorie alternatives, but, in case you're looking for a few others, here you go:
2 large nectarines, pitted and quartered
1 banana, cut into pieces and frozen
1 large orange, peeled and quartered
1 cup vanilla yogurt
1 cup orange juice
1 tablespoon honey
Place the nectarines, frozen banana chunks, orange, vanilla yogurt, orange juice and honey in a blender, and blend until smooth. Makes four 1-cup servings.
Source: Allrecipes.com contributor Sarah-May. Per serving: 184 calories. Exercise equivalents in minutes: Walk: 48; bike: 26; run: 20; swim: 23; yoga: 63; and dance: 31.
1 cup ripe honeydew melon chunks (about 1/4 melon)
15 large fresh mint leaves
4 cups chilled still water
Puree all the ingredients together in a blender. Pour through a fine-mesh sieve into a large pitcher. Chill well before serving. This refreshing beverage is inspired by agua de melz, a traditional Mexican drink. Mint adds a clean, herbal note to the sweet green flavor of the honeydew. Makes four 10-ounce servings.
Source: “Cool Waters,” by Brian Preston-Campbell (The Harvard Common Press, 2009). Per serving: 25 calories. Exercise equivalents in minutes: Walk: 6; bike: 4; run: 3; swim: 3; yoga: 9; and dance: 4.
1/2 cup fresh or frozen cranberries, plus more for garnish
1 large Red Delicious apple, cored and coarsely chopped
1 tablespoon freshly squeezed lemon juice
1 small pinch of ground nutmeg
6 cups chilled still water
Place the cranberries, apple, lemon juice, nutmeg and 2 cups of the water in a blender. Blend on high speed until smooth, about 1 minute. Strain through a fine-mesh sieve into a large pitcher. Add the remaining water and stir gently. Garnish the glasses with a few additional whole cranberries. They float! Makes six 10-ounce servings.
Source: “Cool Waters,” by Brian Preston-Campbell (The Harvard Common Press, 2009). Per serving: 19 calories. Exercise equivalents in minutes: Walk: 5; bike: 3; run: 2; swim: 2; yoga: 7; and dance: 3.
3 red lavender (rooibos) teabags or 1 tablespoon loose tea
Sprigs of mint
3 green tea bags or 1 tablespoon loose tea
1/4 can unsweetened white grape juice concentrate
Steep the red lavender tea and mint in hot water, just off the boil, for at least 5 minutes. Add the green tea and steep for 3-4 minutes (no longer). Remove the green tea. Pour the tea into a half-gallon container with the grape juice concentrate. Fill the container with water and refrigerate. Makes eight 1-cup servings.
Source: Terry Shaw, licensed dietitian at Lake Austin Spa Resort in Austin, Texas. Per serving: 30.5 calories. Exercise equivalents in minutes: Walk: 8; bike: 4; run: 3; swim: 4; yoga: 10; and dance: 5.
1/2 cup fresh or frozen raspberries
2 cups cranberry-raspberry juice
2 cups seltzer
2 tablespoons lime juice
4 lime wedges for garnish
If using fresh raspberries, freeze them in a single layer for about 1 hour (or overnight). Combine the cranberry-raspberry juice, seltzer and lime juice in a pitcher. Divide among 4 ice-filled glasses. Garnish with frozen raspberries and lime wedges. Makes 4 servings.
Source: EatingWell Test Kitchen for EatingWell magazine/eatingwell.com. Per serving: 65 calories. Exercise equivalents in minutes: Walk: 17; bike: 9; run: 7; swim: 8; yoga: 22; and dance: 11.
5 ounces good quality citrus-infused vodka
1 ounce sugar (or agave)
10-15 fresh mint leaves (no stems)
1 bottle Polar Mint Mojito Seltzer
Crushed ice
Combine all the ingredients in a container. Makes 10 servings.
Source: Polar Seltzer. Per serving: 33.6 calories. Exercise equivalents in minutes: Walk: 9; bike: 5; run: 4; swim: 4; yoga: 12; and dance: 8.
1.5 ounces Baileys Irish cream
1 scoop coffee ice cream
1 banana, chopped
2-3 ice cubes
First pour the Baileys into the mixer / blender, next add the ice cream followed by the chopped banana. Finally add the ice cubes and mix for approximately 40 seconds. Pour into two glasses, put up your feet, drink slowly and chill. Makes 2 servings.
Source: CraveOnline/Drinks Mixer ( www.drinksmixer.com). Per serving: 270 calories. Exercise equivalents in minutes: Walk: 70; bike: 38.5; run: 29; swim: 33; yoga: 92.5; and dance: 46.
Here are a few tips for lightening up your drinks:
•Use more and /or larger ice cubes.
•Go easy on the sugar. Add sugar to taste, not necessarily according to the recipe.
•Use freshly squeezed juices.
•Use smaller glasses.
•Try some good, lower-calorie drink options: red or white wine, wine spritzers and drinks made with seltzer or club soda.
•Steer clear of drinks that are really desserts (e.g., cream or ice cream drinks).
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