Beneficial drinks, healthful and delicious, aren’t limited to smoothies, although I appreciate that almost any fruit and many vegetables can be snuck into those blended beauties and they still taste good. Powerhouse beverages reach beyond blender-whirled concoctions. There are endless combinations of nutrient-packed ingredients that can contribute to a healthy beverage.
The chefs at America’s Test Kitchen put their heads together and tried a variety of techniques to perfect recipes that are easy to prepare, creating libations that showcase fruits and vegetables. “The Complete Guide to Healthy Drinks” (America’s Test Kitchen, $27.99) is loaded with drinks that showcase a vast variety of flavors and textures. They contend that making them from scratch offers more control over ingredients choices and in the process reduces costs.
Yes, some of these thirst-quenchers are smoothies, but others are juice combos, teas, kombuchas, infused waters and broths. Have a swig.
Strawberry-Mint Soda
By mixing and matching soda syrups, custom blends can be created to satisfy anyone’s sweet tooth. The already sweetened herb and berry syrups combine with seltzer to create a colorful drink that tastes like sparkling, cool strawberry. Once the ingredients are in the glass, it is important to stir the drink gently, to avoid knocking out all the bubbles.
Yield: One serving, plus leftover soda syrups
Cook’s notes: The following recipes for syrups each make about 16 servings. Although they rely on sugar for sweetness, the amount of sugar is small compared to many bottled beverages. The syrups can be stored airtight in the refrigerator for up to 1 month.
INGREDIENTS
Herb Syrup with Mint: 3/4 cup sugar, 2/3 cup water, 1/2 cup fresh mint leaves
Berry Syrup with Strawberries: 3/4 cup sugar, 2/3 cup water, 1/2 cup mashed strawberries
Drink:
1 cup seltzer
2 teaspoons Herb Syrup with Mint
2 teaspoons Berry Syrup with Strawberries
Optional garnish: 2 halved fresh strawberries, small sprig of fresh mint
Cook’s notes: If you don’t have seltzer, you can substitute soda water or sparkling water.
DIRECTIONS
1. Prepare Herb Syrup with Mint: In a small saucepan combine sugar and water. Heat on medium heat, whisking often until sugar dissolves, about 5 minutes (do not boil). Remove from heat and add mint. Allow it to cool. Drain through fine sieve, discard solids.
2. Prepare Berry Syrup with Strawberries: In a small saucepan combine sugar and water. Heat on medium heat, whisking often until sugar dissolves, about 5 minutes (do not boil). Remove from heat and add strawberries. Allow it to cool. Drain through fine sieve, discard solids.
3. If using, position one or two halved strawberries in an ice-filled glass. Or if not using strawberries, fill a glass with ice. Add seltzer, 2 teaspoons Herb Syrup with Mint, and 2 teaspoons Berry Syrup with Strawberries. Stir gently to combine. If using, add a small sprig of fresh mint to the top.
Source: “The Complete Guide to Healthy Drinks” from America’s Test Kitchen ($27.99)
Orange Creamsicle Smoothie
For many, the ice cream truck’s Creamsicle Bar is a childhood favorite. In this smoothie version the concoction is boosted with nourishing ingredients. A fresh orange brings vitamin C, while a large carrot delivers some sweetness, bulk, and nutrients — plus that lovely orange hue. A banana and plain yogurt add a velvety texture.
Cook’s notes: Instead of one orange, you can substitute 2 clementines or 1 blood orange if desired.
Yield: 2 servings
INGREDIENTS
1 cup ice
1 orange, peeled, quartered
1 ripe banana, peeled, halved crosswise
1 large carrot, peeled, shredded
3/4 cup plain dairy yogurt or plant-based yogurt
1/4 cup water, plus extra if needed
1/2 teaspoon vanilla extract
DIRECTIONS
1. In order listed, add all ingredients to blender and process on low speed until mixture is combined by still coarse in texture, about 10 seconds, scraping down sides of blender jar as needed. Gradually increase speed to high and process until completely smooth, about 2 minutes. Adjust consistency with extra water if needed. Serve.
Source: “The Complete Guide to Healthy Drinks” from America’s Test Kitchen ($27.99)
Super Acai Smoothie
Acai berries, loaded with antioxidants and vitamins, are one of the most talked-about superfoods. In this smoothie they add an intense berry flavor edged with a vibrant tart personality.
Frozen acai puree is sold in natural food stores and many supermarkets, as well as online. Running the frozen package under warm water for 30 seconds makes it easier to remove from the packaging.
Yield: 2 servings
INGREDIENTS
1 cup ice
1 (3.5-ounce) package frozen acai puree
6 ounces cauliflower florets, but into 1-inch pieces (2 cups)
1 ripe banana, halved crosswise
1 cup pomegranate juice
Water, if needed
DIRECTIONS
1. In order listed, add all ingredients to blender and process on low speed until mixture is combined but still coarse in texture, about 10 seconds, scraping downs sides of blender jar as needed. Gradually increase speed to high and process until completely smooth, about 90 seconds. Adjust consistency with water if needed. Serve.
Source: “The Complete Guide to Healthy Drinks” from America’s Test Kitchen ($27.99)
Cucumber Water with Lemon and Mint
In my noggin I can hear my primary doc’s voice repeating his plea — drink more water. Here is a recipe for infused water that makes that mandate a pleasure. Cucumber, lemon, and mint combine to make this tasty, refreshing water “cocktail.” Any kind of cucumber will work in this recipe. For variety, instead of lemon and mint, add one slice of lime and 1 tablespoon grated fresh ginger to the infusion in step one.
Yield: 6 to 8 servings
INGREDIENTS
8 cups water, divided use
12 ounces cucumber, thinly sliced, divided use
1/2 thinly sliced lemon
3/4 cup fresh mint leaves
For serving: ice
DIRECTIONS
1. Combine 1 cup water and three-quarters of the cucumbers in an 8-cup liquid measuring cup or large bowl. Add half lemon slices and mint leaves. With a potato masher or muddler, muddle until broken down and all juice is expressed, about 30 seconds. Add enough water to make 4 cups, about 3 cups. Cover and refrigerate until flavors meld and mixture is chilled, 30 minutes to 1 hour.
2. Strain into a pitcher using a fine sieve, pressing on solids to extract as much juice as possible. Discard solids. Stir in the remaining 4 cups of water. Add reserved cucumber. Water can be stored in refrigerator for up to 1 day. Serve in ice-filled glasses.
Source: “The Complete Guide to Healthy Drinks” from America’s Test Kitchen ($27.99)
Cooking question? Contact Cathy Thomas at cathythomascooks@gmail.com