Quench Your Thirst

I am one of those people who does not like to drink water.  Yes, I teach in a nutrition department and I do not like to drink water.  There! I have admitted it!

However, I have also learned that I need to drink water.  So drink I do.  I find that if I add something to water, it becomes more like a beverage and can be quite enjoyable.  When I was a poor and broke graduate student, I used bottled lemon juice.  Occasionally, I reach back for the lemon juice.  Hey, old habits die hard.

Since I am from the south, I am also a semi-reformed Coke-a-holic.  Yes, I have been trying to kick the habit for several years.  Now I am down to less than one (12 ounce) can per week.  To help me drink water and fight my Coke habit, I have started making flavored water.  I start with a simple syrup (sugar and water) and add a few extras, like fruit, ginger, citrus zest.  In addition to using these syrups for water, they can also be used to sweeten lemonade and ice tea. 

Simple Ginger Syrup

Makes about 2 cups.


Ingredients:
1 cup water
1 cup sugar
1 piece (about 4 ounces) ginger 

Directions:
1.  Bring water and sugar to a boil in a small saucepan, stirring to dissolve sugar.
2.  Peel and coarsely chop ginger.  (You should have about ½ cup ginger.)  Add ginger to syrup.  Remove from heat, and let steep for 30 minutes. 
3.  Strain syrup to remove the ginger.  Store in an airtight container.  Refrigerate up to one month. 


Raspberry-Lemon Syrup

Ingredients:
1 cup water
2 cups sugar
Zest of 2 lemons
1 (10 ounce) package raspberries

Directions:
1.  Bring water and sugar to a boil in a medium saucepan, stirring to dissolve sugar.
2.  Add lemon zest and raspberries.  Refrigerate for 24.  Strain the syrup.  Store in an airtight container. Refrigerate up to one month.
Note:  For extra tartness, use the juice from one lemon.


Carrot-Ginger Elixir

Serves 4. 


Ingredients:
⅓ cup brown sugar
2 Tablespoons chopped peeled ginger
1 cup carrot juice
½ cup fresh lime juice

Directions:
1.  Bring sugar, ginger, and 1/3 cup water to a boil in a small saucepan, stirring to dissolve sugar. 
2.  Remove from heat; let steep for 10 minutes.  Strain to remove ginger.  Cover and chill syrup. 
3.  Combine syrup, carrot juice and lime juice.  Divide among four glasses and serve.

Source:  Bon Appetit, April 2012

For addtional syrup recipes check out the Dallas News site.

Yes, Beverages Can Add Calories!

This final posting during National Nutrition Month is focused on beverages. Often times, we don’t think of beverages, when thinking about calories and diet. However, beverages are a part of the diet and we need to think about what beverages we consume and how they impact overall health.

It seems that the world of beverages has expanded exponentially. In addition to Coke and Pepsi, there are beverages made with tea, fruits, yogurt, and vitamin enhanced water, to name a few. Looks like every time I turn around, there is a new beverage. Americans rank at the top in the amount of sweetened beverages consumed. While the consumption of sweetened beverages has increased, the consumption of milk has decreased.

Amount of Sugar Per Container (from left to right) 77g; 51g; 33g

Before you think I am on my usual soapbox, I have no problems with the occasional consumption of sweetened beverages. As a matter of fact, I am a fan of Coke. But with an expanding waistline, I am reducing my consumption of soda. A colleague once referred to soft drinks as liquid candy. Somehow or another, that thought stuck with me. Now, when I do consume a beverage, I try and think of it as a treat and not as a regular part of my diet.

If you want to try and make some beverages, here are a couple of recipes to try.

Green Tea Tropical Smoothie

Serves 3.

Ingredients:

4 green tea bags

Ice cubes (about ½ cup)

1 cup mango chunks, about 1 mango

1 cup (8 ounces) crushed pineapple

½ cup sliced banana

1 cup orange juice, chilled

½ cup low fat milk

2 teaspoon lime juice

1 Tablespoon honey

Directions:

1. Bring 1 cup of water to a boil. Pour ½ cup of water over tea bags. Steep for 4 minutes. Remove bags and squeeze.

2. Cool down by adding ice to bring up to 1 cup.

3. Pour green tea into a blender. Add mango, pineapple, banana, orange juice, milk, lime juice and honey. Blend until smooth. Serve cold.

Note: This recipe contains 28 grams of carbohydrates per serving.


Green Tea and Mango Splash

Serves 3.

Ingredients:
2 green tea bags
2 cups mango nectar, chilled
Ice cubes
Mint sprigs for garnish, optional
Mango slices for garnish, optional

Directions:
1. Heat 1 cup of water to boiling. Add green tea and let steep for about 3 minutes.

2. Add mango nectar. Serve over ice. Add mango slices and mint sprigs if desired.

Note: This recipe contains 25 grams of carbohydrates per serving.