HealthKnowledgeRecipes

Stay Refreshed and Healthy This Summer With Our 4 Healthy Fruit Based Drinks Ideas

Slowly but surely the summer months start rolling in and with them so does the heat.  Coming from the small island of Malta we are definitely well accustomed to very hot and humid summers.  With this type of climate, it’s definitely a must to stay hydrated and feeling fresh.  It is super important that our choice of drinks is a clever one.  Forget sugary based drinks with lots of calories and opt for fresh homemade local options instead.  Below are our 4 top easy peasy drinks that we guarantee will leave you feel refreshed this summer.

Watermelon Slushie

Watermelon is jam packed with water making this an easy top pick as our base ingredient for our 1st drink.  Watermelon is made up of 91% water and is loaded with a number of vitamins and minerals most importantly are citrulline and lycopene, which are powerful plant compounds known to lower blood pressure, decreased muscle soreness after exercise and improved metabolic health.  Another good thing about watermelon is that in our region its very cheap, in the end of June and beginning of July you can buy a huge box of watermelon consisting of normally 6 large watermelons for 8 -10 Euros.

What Do You Need?

  • 1 Large Watermelon, Deseeded
  • Handful of Fresh Mint
  • Dash of Lime Juice
  • Organic Honey
  • Soda Water

What to do?

  1. Cut the watermelon into cubes, divide into portions depending on your needs and freeze in freezer bags.
  2. Place a portion of frozen watermelon in a blender together with a small bunch of mint, lime juice, and a tablespoon or two of honey depending on your liking.
  3. Blend till all the ingredients have broken down.
  4. Pour the mixture into your serving glasses and top up each glass with some cold soda water.
  5. Sit down, put your legs up and enjoy.

Melon & Peach Smoothie

Summer fruit is simply amazing, so juicy and sweet thanks to those bright sunny warm days.  Go to your local farmers market and get inspired, walk around those stalls and start familiarizing yourself on what fruits are available in your summer months.  Bair in mind that all fruit and vegetables will be more expensive in the beginning of their season and far cheaper from the middle to the end of the season, so it is super important to understand the duration of the fruits season so you know when to buy in bulk and freeze.  In Malta melons are in big demand and supply so we will base our smoothie on this.

What Do You Need?

  • 1 Large Melon, Depending on the Type Available Locally.
  • Peaches
  • Coconut or Almond Milk
  • Vanilla Extract

What to do?

  1. Portion the cut melon depending on your needs and freeze in freezer bags.
  2. Portion the cut peaches depending on your needs and freeze in freezer bags.
  3. Place a portion of frozen melon and peaches (ratio of 2:1 for melon and peach) in a blender together with the coconut or almond milk and vanilla extract.
  4. Blend till all the ingredients have broken down and well combined.  Add more coconut or almond milk to vary the thickness of the smoothie.
  5. Pour the mixture into your serving glasses, decorate with some fresh mint and enjoy.

Infused Water

Water is the most important substance on earth as without it nothing would live, including us.  We must maintain a healthy daily consumption of water in order for our body to function properly.  We lose a lot of water during our everyday lives due to breathing, sweating and digestion meaning that we must constantly top up this lost water. With the increasing heat of summer, water loss also increases drastically meaning we must drink even more water to keep hydrated.  The issue is that with the summer heat comes also the craving to drink high sugar content flavored drinks instead of plain water.  I guess this is because water is as we just said ‘plain’.  So let’s elevate water by simply fusing it with our favorite fruits, berries and herbs.

What Do You Need?

  • Water, Cucumber, Mint, Ginger
  • Water, Lemon, Lime
  • Water, Strawberries, Lime
  • Water, Rosemary, Cucumber, Pepper Corn
  • Water, Melon, Mint
  • Water, Watermelon, Lemon

What to do?

  1. Wash and cut all ingredients
  2. Place cut ingredients into a glass bottle
  3. Add water and leave to fuse
  4. Serve at room temperatures or chilled

Homemade Ice Tea

If there is a drink that screams summer it’s definitely Ice Tea.  You love tea yet you’re fed up of drinking warm tea in the winter months? Easy, make some cold ice tea.  Ice tea is simple to make and possesses the same health benefits of drinking hot green tea since its simply green tea fused with fresh fruits and herbs and left to cool.

What Do You Need?

  • Boiling Water
  • Black or Green Tea
  • Fresh Peach
  • Ginger
  • Mint
  • Organic Honey
  • Ice Cubes

What to do?

  1. Prepare all the ingredients by washing and cutting them into cubes.
  2. Put them all together with the black or green tea leaves (or bags) into a glass measuring container and pour boiling water in it
  3. Leave to fuse for about 10 min.
  4. Remove tea leaves or bags and refrigerate for 3-4 hours.
  5. Strain the mixture.
  6. Add ice cubes and some fresh fruits (our favourites are peaches) and mint in a mason jar and pour over the ice tea.

Interested to view more recipes that will help you lose weight and stay healthy ? Click on this link to visit the our recipe blog.

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