Fruit Drinks, Desserts Can Keep You Cool
A long, hot summer isn’t complete - or completely bearable - without cool fruity drinks and desserts.
Here’s an assortment with choices for all ages and tastes from simple to sophisticated.
Nectarine Creme
3 nectarines, sliced (unpeeled)
1 cup plain low-fat yogurt
Few drops almond extract
1 tablespoon honey or sugar
1 envelope unflavored gelatin
2 tablespoons water
Extra nectarines, strawberries or blueberries for garnish, optional
Combine the three sliced nectarines, the yogurt and almond extract in a blender or food processor; whirl until smooth. Add honey or sugar to taste.
Combine the gelatin and water in a small saucepan over low heat (or microwave for about 5 seconds). Stir until dissolved. Add the dissolved gelatin to the nectarine mixture. Whirl 10 seconds to blend. Spoon into stemmed glasses or a mold. Chill until set. Garnish as desired.
Yield: 4 ( cup) servings.
Nutrition information per cup: 1 gram fat and 100 to 130 calories, depending on use of additional fruit garnish.
Orange Fruit Pops
1 1/2 cups orange juice
1 1/2 cups apple, grape or pineapple juice
4 paper cups (7 to 8 ounces each)
4 small flat wooden sticks or plastic spoons
Combine juices; pour into paper cups. Freeze until almost firm, about 1 hour. For handles, insert wooden sticks in upright position. Freeze until firm. To serve, allow “pops” to stand at room temperature for a few minutes, then remove from cups or peel paper from pops.
Yield: 4 pops
Cook’s Note: If using plastic ice pop makers, follow manufacturer’s instructions for filling and freezing. These usually hold less, making about 8 pops or 2 pops per serving.
Nutrition information per serving (with apple juice): 86 calories, 1 gram protein, less than 1 gram fat, 21 grams carbohydrate, no cholesterol, 4 milligrams sodium, 288 milligrams potassium.
Lemon Strawberry Flip
12-ounce can strawberry nectar, chilled
1 cup cubed, peeled papaya
1/2 cup lite evaporated skimmed milk
Juice of 1 lemon
1 tablespoon honey
1 cup ice cubes (about 8 to 10)
In blender, combine all ingredients; blend until smooth. Pour into four 8-ounce glasses. Garnish with lemon cartwheel slices and fresh mint, if desired.
Yield: 4 (7-ounce) servings.
Nutrition information per serving: 75 calories, less than 1 gram fat, 16 grams carbohydrate, 1 milligram cholesterol, 41 milligrams sodium, 2 grams dietary fiber, 311 milligrams potassium.
Fruitful Cooler
4 peaches, pitted and quartered
1 cup low-fat plain or vanilla yogurt
1/2 teaspoon vanilla extract, optional
10 ice cubes
In a blender or food processor, combine all ingredients except ice. Blend until smooth. Gradually add ice. Blend until smooth. Serve immediately.
Yield: 4 servings.
Nutrition information per serving: 73 calories, 3.6 grams protein, 14 gram carbohydrates, 0.9 grams fat, no cholesterol, 40 milligrams sodium, 108 milligrams calcium.
Peach Bowl
2 cups sliced peaches
1 cup blueberries
2 cups cubed watermelon
1 banana, sliced
1 medium-sized cantaloupe, cubed
1 pint strawberries, hulled
1 kiwi fruit, peeled and sliced
6-ounce can frozen orange juice, thawed.
Layer fruit in a decorative glass bowl. Pour orange juice over mixture; cover and let marinate in the refrigerator for two hours.
Yield: 10 servings.
Nutrition information per serving: 99 calories, 0.6 grams fat, no cholesterol, 8 milligrams sodium, 3 grams fiber, 23 milligrams calcium.
Chilled Honeydew Soup
1 large honeydew melon (cantaloupe or papaya), seeded and cut into small cubes, about 4 to 6 cups
1/3 cup white grape juice
2 tablespoons sugar or honey
6 tablespoons lime juice (3 limes)
Raspberries, blueberries or sliced strawberries, optional garnish
Combine the melon and juice in a pan and heat to boiling. in a blender or food processor, combine the melon mixture with sweetener and lime and blend until smooth. Chill. When ready to serve, garnish the soup with berries or puree them and swirl into the soup.
Yield: 4 (1-cup) servings.
Nutrition information per serving: 135 calories, 1 gram fat.