Chapter 11

Beverages

In This Chapter

Drinking to your health

Making nutritious, low-fat drinks

Recipes in This Chapter

Fruit and Yogurt Smoothie

Chocolate Banana Soy Shake

Citrus Tea

Blackberry Lemonade

Dana’s Sangria

B everages can be nutritional or refreshing — or both! This chapter gives you a sampler of healthy-heart beverages — from smoothies and shakes, which can be a big part of a nutritious meal, to refreshing thirst quenchers for hot days. Drinking plenty of fluids, including lots of pure water, is essential to keeping your body properly hydrated, which is important to good health.

Delicious, Nutritious Smoothies and Shakes

Rich and delicious, a fruit-filled smoothie or shake made the low-fat way can power-pack a meal or snack with nutrients such as calcium, protein, vitamins, and phytochemicals. Familiar comfort food has never been so good for you.

Calcium is often lacking in the typical American diet. If you’ve shied away from milk as an adult, turn to yogurt for the calcium you need. Calcium not only keeps bones strong and healthy but also helps control blood pressure.

Fruit and Yogurt Smoothie

Created by Amy Myrdal, M.S., R.D. Senior Research Dietitian, Rippe Lifestyle Institute Shrewsbury, Massachusetts

We guarantee no recipe in this book is easier to prepare than this one.

Tools: Blender

Preparation time: 5 minutes

Cooking time: None

Yield: 2 servings

1 banana

1/2 cup frozen strawberries or peaches

1 cup plain, nonfat yogurt

1/4 cup orange juice

Combine all ingredients in a blender and blend until smooth and frothy.

Nutrition at a glance (per serving): total fat 1 g; saturated fat 0 g; protein 8 g; dietary fiber 3 g; carbohydrate 30 g; cholesterol 2 mg; sodium 95 mg; vitamin C (% of Daily Value) 81; folic acid (% of Daily Value) 23; % of calories from fat 6; % of calories from saturated fat 0; calories 152.

The benefits of soy have been shown for many years to help fight certain cancers, soothe the symptoms of menopause, boost the immune system, and lower cholesterol. Experts recommend having at least one serving of soy a day (8 ounces soy milk or 4 ounces tofu, for example), but if this is your first experience with soy, try for 2 to 3 servings of soy each week. Getting 2 to 3 servings of soy per week should be easy; choices range from soy milk and tofu to the newest soy-based products located throughout the frozen foods section of most supermarkets. Soy milk is sold primarily in shelf-stable containers, but it recently has made a few appearances in the milk cooler as well.

Chocolate Banana Soy Shake

Created by Melanie Mulcahy Nutrition Intern, Rippe Lifestyle Institute Shrewsbury, Massachusetts

This tasty shake is great for breakfast or a snack and is a good way to incorporate heart-healthy soy into your diet. After you have made this shake two or three times by the recipe, try experimenting with your own combinations of fruit and soy milk.

Tools: Blender

Preparation time: 5 minutes

Cooking time: None

Yield: 1 serving

1 large banana, cut into chunks

1 cup vanilla soy milk

1 tablespoon chocolate syrup

1 teaspoon smooth peanut butter

1 Place banana chunks in freezer overnight or until completely frozen.

2 Combine all ingredients in a blender and blend until a smooth consistency is reached.

3 Pour into a large glass and enjoy.

Nutrition at a glance (per serving): total fat 8 g; saturated fat 1 g; protein 10 g; dietary fiber 7 g; carbohydrate 48 g; cholesterol 0 mg; sodium 74 mg; vitamin C (% of Daily Value) 21; % of calories from fat 27; % of calories from saturated fat 5; calories 279.

Refreshing Beverages

The human body is essentially water — 60 percent by weight for men, 55 percent by weight for women. So we need to consume a huge amount of water each day from a variety of sources. In addition to drinking the recommended eight 8-ounce glasses of water each day, we recommend that you enjoy other refreshing and healthful beverages such as those included in this section. The first two can make a pleasant change from the usual coffee, tea, or soda. The final recipe for a red-wine-based party drink that adds the nutritional punch of fruit makes a delightful light libation for a celebratory occasion.

Citrus Tea

Created by Marcus Samuelsson Executive Chef, Aquavit New York, New York

This recipe for tea uses fresh lemon and lime juice, adding a splash of healthful vitamin C, an important antioxidant nutrient. On hot summer days, you may enjoy making a pitcher early in the morning and keeping it in the refrigerator for refreshment throughout the day.

(continued)

Tools: Medium saucepan, strainer, large pitcher

Preparation time: 10 minutes to prepare, 50 minutes to chill

Cooking time: 5 minutes (to boil water)

Yield: 4 servings

Juice from 2 limes

Juice from 1 orange

4 cups water

1 stalk chopped lemon grass

4 bags orange-flavored herb tea

2 tablespoons sugar

Lemon, lime, or orange slices, for garnish (optional)

1 Combine lime juice, orange juice, water, lemon grass, herb tea, and sugar in a medium saucepan and bring to a boil over high heat.

2 Once boiling, turn off the heat and let it sit on the burner for 5 minutes.

3 Pour the tea mixture through a strainer, place in a large pitcher, and chill in refrigerator for about an hour.

4 When chilled, pour over ice and serve.

5 Garnish glasses with lemon, lime, or orange slices on the rim, if you like.

Nutrition at a glance (per serving): total fat 0 g; saturated fat 0 g; protein 0 g; dietary fiber 0 g; carbohydrate 9 g; cholesterol 0 mg; sodium 6 mg; % of calories from fat 0; % of calories from saturated fat 0; calories 36.

Blackberry Lemonade

Created by David Gross Executive Chef, City Grill Atlanta, Georgia

Lemonade and summer fun go hand in hand. The addition of blackberry puree gives this old favorite a new twist. Enjoy this beverage, which is rich in vitamin C, after a leisurely walk on a warm summer evening with family or friends.

Tools: Medium saucepan or pot, blender or food processor, strainer, large pitcher

Preparation time: 30 minutes

Cooking time: 10 minutes

Yield: 10 servings

1-pound package of frozen blackberries

8 teaspoons plus 1 1/2 cups granulated sugar

1/3 cup plus 3 quarts water

2 cups freshly squeezed lemon juice

1 Place blackberries, 8 teaspoons of the granulated sugar, and 1/3 cup of the water in a medium saucepan or pot, place over medium heat, and let come to a boil. Immediately reduce heat to low and simmer, stirring often, for about 10 minutes.

2 Remove from heat and let cool for about 20 minutes.

3 When cooled to room temperature pour mixture into a blender or food processor and puree for about 1 minute.

4 Pour through a strainer to remove seeds and pulp. Pour into large pitcher.

5 Add to the pitcher the remaining 1 1/2 cups of granulated sugar, the lemon juice, and the remaining 3 cups of water. Mix. Pour over ice and enjoy!

Nutrition at a glance (per serving): total fat 0 g; saturated fat 0 g; protein 0 g; dietary fiber 1 g; carbohydrate 42 g; cholesterol 0 mg; sodium 12 mg; vitamin C (% of Daily Value) 36; % of calories from fat 0; % of calories from saturated fat 0; calories 163.

Chef Gross writes, “Depending on how you like your lemonade to taste, you might want to add more lemon juice for a more tart flavor or more sugar for a sweeter flavor.”

Dana’s Sangria

Created by Amy Myrdal, M.S., R.D. Senior Research Dietitian, Rippe Lifestyle institute Shrewsbury, Massachusetts

The inspiration for this recipe came from coauthor Amy Myrdal’s friend, Dana Zartner. According to Amy, “Among friends my age, Dana is absolutely the best hostess and party planner I know. Enjoying a meal with Dana is one of my favorite events in life, especially if she is doing the cooking!” And this is a party beverage with a purpose — it is rich in vitamin C.

Tools: Small saucepan, wooden spoon, large pitcher

Preparation time: 5 minutes

Cooking time: 2 minutes (if preparing the syrup)

Yield: 8 servings

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1/2 cup water

1/2 cup sugar

1 medium orange

1 medium lime

1 medium lemon

1 cup fresh cherries with stems

4 to 6 cups of ice cubes

1 750-mL bottle red wine (preferably a Rioja)

1/4 cup brandy (optional)

3/4 cup sparkling mineral water

Sprigs of fresh mint, for garnish

1 In a small saucepan over medium-high heat, combine the 1/2 cup water and the sugar. Bring to a boil and stir with a wooden spoon to completely dissolve the sugar. Remove from heat and set aside, allowing to cool before using.

2 Wash the orange, lime, lemon, and cherries. Slice the orange, lemon, and lime into 1/4-inch thick slices. Set aside.

3 Fill a large clear glass pitcher half full with the ice cubes. Add the orange, lemon, and lime slices.

4 Stir in the wine and brandy, then add the sparkling water.

5 Taste for sweetness and stir in the sugar-water mixture, if desired. Then add the whole cherries.

6 Pour into 12-ounce glasses and serve. Add a sprig of mint to each glass for garnish.

Nutrition at a glance (per serving): total fat 0 g; saturated fat 0 g; protein 1 g; dietary fiber 1 g; carbohydrate 11g; cholesterol 0 mg; sodium 8 mg; vitamin C (% of Daily Value) 30; % of calories from fat 0; % of calories from saturated fat 0; calories 119.

Rioja is the major red-wine-producing region of Spain, located in north central Spain. Any red wine from Rioja is acceptable for this recipe, but younger wines from coastal vineyards are better because they tend to be fruitier. They also tend to be less expensive than their oak-barrel-aged counterparts. Traditionally, sangria, which means “blood red,” is made with red wine, but you can make blanco or white sangria with white Rioja wines for a refreshing change.

What is the best alcohol for your heart? Alcohol from any type of alcoholic beverage — whether it’s wine, beer, or hard liquor — helps thin the blood and, therefore, helps protect the heart from blood clots and clogged arteries. Red wine is particularly beneficial because it contains phytochemical compounds from grapes. The antioxidant properties of these compounds may help protect arteries from the damaging effects of LDL cholesterol. Dark beers are also a good source of these phytochemicals. Just remember to drink in moderation in order to protect your liver from the damaging effects of alcohol.