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Thirsty
Something's, Simple and Cheap
no-sweat
refreshments when the heat is on
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BERRY
BANANA SMOOTHIE
Serves 2 people
Ingredients:
1 small frozen banana, cut into 1-inch pieces
1/4 cup fresh or frozen berries
1 cup orange juice
3 tbsp. vanilla low fat yogurt
Fresh mint for garnish, optional
A couple of fresh berries for garnish, optional
Directions:
In blender combine frozen banana, berries, orange juice and yogurt
together. Cover and blend until smooth. To serve, pour into glasses.
If desired, garnish with fresh mint and/or additional berries.
FRUIT
SMOOTHIES
Serves 2 people
Ingredients:
1 frozen banana cut into 1-inch pieces
1/2 cup each, frozen blueberries and sliced frozen strawberries
3-4 tbsp. coconut milk
2 cups pineapple juice
Directions:
In blender combine all ingredients together. Cover and blend
until smooth.
Use any kind of fruit juice you want or any fresh berries that
are in season. Experiment with the recipe. Add soy powder for
a protein smoothie or add wheat grass juice (by shot glass) for
lots of important vitamins. To enjoy these nutritious drinks stock
up on berries in season and freeze them. The possibilities are
endless and you'll save lots of money doing it yourself.
HOMEMADE
GATORADE
Serves 4 people
Buying the pre-made variety can be costly. Fortunately you can
make basically the same drink yourself, for a fraction of the
price.
Ingredients:
2 cups water
2 cups juice (your favorite)
2 tsp. sugar
1/4 tsp. citric acid (a food additive sold in most drug stores)
1/4 tsp. sodium chloride (i.e. table salt)
1/4 tsp. potassium chloride (salt substitute i.e. NU-SALT®)
Directions:
Combine all ingredients together in a pitcher. The above mix
contains about 500 mg of sodium and 516mg of potassium. Double
the recipe and keep on hand in the fridge for workouts, hikes,
cycling and other vigorous exercise.
NUTRITIOUS
SNACK DRINK
Serves 1 person
A good protein source when you're on the run.
Ingredients:
l cup milk
l oz soy protein powder
l tbsp chocolate powder or
l/2 banana
Directions:
Mix all ingredients together in a blender.
ORANGE
JULIUS
Serves 4 people
Ingredients:
1 6 oz can concentrated orange juice
1 cup milk
1 cup water
1 tsp vanilla
1/4 cup sugar
8 to 10 ice cubes, crushed
Directions:
Crush ice cubes and set aside.
In blender combine orange juice, milk, water, vanilla, and sugar.
Add crushed ice and blend until combined.
Note: You can also use fresh juice and omit the water, or add
in fresh oranges in season.
Variations: Try strawberries or other fruit in place of orange
juice
SOY
SHAKE
Serves 1 person
Ingredients:
l cup banana yogurt (or substitute with plain yogurt and one
banana)
16 oz orange juice
l/2 carton of soft or silken tofu
8-10 fresh or frozen strawberries
Directions:
In blender combine all ingredients together. Blend until smooth.
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