DASH diet recipes Beverage

DASH diet recipes

Beverage recipes

Blackberry iced tea with cinnamon and ginger

Dietitian's tip:

Most herbal teas are caffeine-free.

Number of servings

Serves  6      

Ingredients

1. 6 cups of water
2. 12 blackberry herbal tea bags
3. 8 3-inch-long cinnamon sticks
4. 1 tablespoon minced fresh ginger
5. 1 cup unsweetened cranberry juice
6. The sugar substitute, to taste
7. Ice cubes, crushed

Directions

In a large saucepan, heat water to just before boiling. Add tea bags, 2 of the cinnamon sticks and ginger. Remove from heat, cover and let steep for about 15 minutes.

Pass the mixture through a fine-mesh sieve, placed over a pitcher. Add the juice and sweetener to taste. Refrigerate until very cold.

To serve, fill 6 tall glasses with crushed ice. Pour the tea over the ice and garnish with cinnamon sticks. Serve immediately.

Green smoothie

Dietitian's tip:

This refreshing drink is an excellent source of vitamins A and C.

Number of servings

Serves 4

Ingredients

1. 1 banana
2. Juice of 1 lemon (about 4 tablespoons)
3. 1/2 cup strawberries
4. 1/2 cup other berries, such as blackberries or blueberries
5. 2 ounces fresh raw baby spinach (about 2 cups)
6. Fresh mint to taste
7. 1 cup of cold water or ice

Directions

Place all ingredients in a blender or juicer and puree. Enjoy.

Hurricane punch

Dietitian's tip:

Each serving provides about 80 percent of your daily need for vitamin C.

Number of servings

Serves 6

Ingredients

1. 1 1/2 cups chopped pineapple
2. 2 cups citrus fruit
3. Juice of 1 lemon (about 2 tablespoons)
4. 8 ounces cranberry juice
5. 1 cup ice plus extra for serving

Directions

Place all ingredients except ice in a blender and puree until very smooth.

 Add 1 cup ice and puree until smooth. Serve over ice if desired.

Garnish with slices of orange or chunks of pineapple.

Orange juice smoothie

Dietitian's tip:

Orange juice is an excellent source of potassium, a mineral that helps regulate blood pressure

 and cell function.

Number of servings

Serves 2

Ingredients

1. 1 cup fat-free, no-sugar-added vanilla frozen yogurt
2. 3/4 cup fat-free milk
3. 1/4 cup frozen no-sugar-added orange juice concentrate

Directions

In a blender, combine the frozen yogurt, milk and orange juice concentrate.

 Blend until smooth. Pour into chilled glasses and serve immediately.

Fresh fruit smoothie

Dietitian's tip:

You can prepare ingredients ahead of time and store in the refrigerator 

until you're ready to blend.

Number of servings

1. 1 cup fresh pineapple chunks
2. 1/2 cup cantaloupe or other melon chunks
3. 1 cup fresh strawberries
4. Juice of 2 oranges
5. 1 cup cold water
6. 1 tablespoon honey

Directions

Remove rind from pineapple and melon. Cut into chunks. Remove stems from strawberries.

 Place all ingredients in blender and puree until smooth. Serve cold.

Strawberry banana milkshake

Number of servings

Serves 2

Ingredients

1. 6 frozen strawberries, chopped
2. 1 medium banana
3. 1/2 cup soy milk
4. 1 cup fat-free vanilla frozen yogurt
5. 2 fresh strawberries, sliced

Directions

In a blender, combine the frozen strawberries, banana, soy milk and frozen yogurt. 

Blend until smooth.

Pour into tall, frosty glasses and garnish each with fresh strawberry slices. 

Serve immediately.