Juices and natural smoothies for the summer

| In summer we need more water but there is also a greater availability of fresh fruits and vegetables that are at their best and we can use them to hydrate and refresh ourselves in a healthy way.

With the high temperatures we can continue to opt for drinks such as tea, coffee or infusions, but cold, and of course, enjoy horchata and other sweets in the form of a drink. Definitely, juices and natural smoothies They are ideal for the summer and here are some ideas.

• Red beet juice

A small beet, a carrot, a few sprigs of spinach and a sprig of parsley. Juices and natural smoothies are a good option to refresh ourselves and also obtain a direct source of simple sugars, they are in general a good food to recover after physical activity due to their contribution of carbohydrates, vitamin C and potassium. If we want to reduce the caloric content, we will choose to use greens and vegetables and we will limit the fruits that are more sugary.

Specifically, this juice stands out for its content in, nor will we depreciate the potassium and vitamin C that it provides us and all through about 40-50 Kcal per glass of juice.

• Apple tea with almonds

A glass of apple juice, 1 apple tea bag, 1 cinnamon stick and a vanilla bean and lemon or orange rind cut into strips, 3-4 almonds. We drink tea all year round, but in summer we can continue taking cold teas and infusions. Teas and infusions are drinks that by themselves do not contain calories, they will only have those from the food that we add, sugar, honey, nuts, and we can find them in an infinite number of flavors: red fruits, vanilla, cinnamon, hibiscus, etc. .

• Chocolate cherry smoothie

125g of cherries, a glass of milk (can be skimmed), a teaspoon of pure soluble cocoa and a teaspoon of sugar.

A tempting option of course, when beating the fruits we take advantage of all their properties and their, because we do not discard the pulp as it happens in the juices. If we also put imagination and use other accompanying foods, we are facing a fantastic drink. We can introduce ingredients that soften them, such as milk, decorate them and give them greater nutritional content such as seeds or nuts, give them color and energy, such as chocolate, or a touch of originality such as, etc.

This proposal contains about 180 Kcal, 10 g of proteins, 1.5 g of fats and 30 g of sugars and also provides us with potassium, calcium, phosphorus and folic acid.

• Kiwi, lemon and honey granita

2 whole, the juice of half a lemon, ice and a tablespoon of honey.

They are a very cool option for the summer. In combination with ice we can use any type of fruit and add a multitude of ingredients, sometimes giving rise to the also summery "smothies".

This natural smoothie is rich in potassium, folic acid, but especially vitamin C, since both kiwi and lemon are foods with a remarkable content of it, and honey provides us with rapidly absorbed sugars. The recipe provides about 115 Kcal. In both cases they can be refreshing, attractive and appetizing, rich in vitamins if made from fresh fruit and fairly controlled in calories.

• Frappe coffee

A cup of freshly brewed coffee, 2-3 ice cubes, 2 tablespoons of sugar, 2 tablespoons of cream, half a cinnamon stick, 2 peppercorns and a clove.

Coffee is a classic, between meals or as an after-dinner. Like tea, it is valid hot or cold and it also lacks caloric content since those that provide calories are added ones such as milk, sugar, etc. It can be mixed with many ingredients that will give it new flavors and originality and although we should not abuse stimulating drinks, it represents a good option for palates with a taste for bitterness and spice.

• Cuban

A glass of horchata and a ball of chocolate, although it can also be prepared with ice cream.

Horchata is one of the queen drinks of the summer, which provides us with about 80 calories per 100 grams (13.5 g of sugars, 3 g of fat and 1 g of protein and modest contributions of magnesium, phosphorus and calcium), which It does not make it a light option, even less if we add ice cream, but it is ideal for the summer.

This proposal can be very valid for children, athletes, people with high energy needs or simply to give us a tasty treat.

• An intake of 2 liters of water a day is recommended for women and 2.5 liters for men.
• In summer we must increase our water intake due to the increase in temperatures, especially children, the elderly, pregnant women and infants.
• More and more companies include Preventive Medicine and Nutrition programs for their insured, considering that they are important to take care of and maintain health.

Mercè Gonzalo

Diploma in Human Nutrition and Dietetics

Bachelor of Food Science and Technology