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Sensational summer drinks As the mercury rises on another sizzling Queensland summer, nothing beats a long, cool drink. So, bring on the ice, cocktail sticks and fizz! Diabetes iq has pooled the talents of two accredited practising dietitians Lauren McGuckin and Diabetes Queensland s Alison Bennett to combine all good things in this healthy guide to sensational summer drinks. Shaken and stirred, there s something for everyone. Summer also signals the party season, punctuated by festive cheer and New Year s celebrations. To help you keep everything in moderation, we ve included a knockout mocktail that doubles as an occasional adults-only cocktail, packed with fresh strawberries, raspberries and blueberries. Everything in moderation also includes soda water at least straight up, that is! That s why we ve concentrated on soda water or sparkling mineral water as a base, before mixing it up with an array of lip-smacking ingredients. In our book, fresh really is best. As you ll see, we ve also included fruit juice shots in some of our drinks alongside fresh fruit, vegetables and herbs aplenty. Take-home message: while fruit juice is often served as a non-alcoholic beverage at parties, it is high in sugar and carbohydrates 10 teaspoons of sugar per 500ml (two metric cups). Check out other surprising culprits in our Sugar high graph (over page). Finally, for the big kid in all of us, we ve created a super-chilled double-dip: two ice block recipes that have been unashamedly tried and tested on kids receiving a very big tick of approval. 2 Sensational summer drinks
Ice, ice, baby! Super-charge a cool glass of water (or any of the drinks in this guide) with preprepared ice cubes infused with herbs, frozen berries, edible flowers or melon balls Sugar high It s no secret that many drinks are laden with sugar. You probably know that the average 600ml bottle of soft drink contains around 16 teaspoons of sugar. But, did you know? Drink teaspoons Energy drinks (473ml): Iced coffee (500ml): Pure fruit juice (500 ml): Reduced sugar iced coffee (500ml): Flavoured mineral water (375ml): Tonic water (375ml): Iced tea (500ml): Sports drinks (500ml): Cordial (250ml): 1 2 3 4 5 6 7 8 9 10 11 12 13 Remember: drink labels list the amount of sugar per serve and quantity of sugar per 100ml. So, when consuming the full quantity (bottle or can), be sure to calculate the sugar per 100ml by total volume. Sensational summer drinks 3
Ginger, honey and lemon refresher [Serves 4] ¼ cup fresh ginger, peeled and finely diced zest and juice of ½ lemon ½ lemon, sliced 4 tsp. honey 2 cups boiling water 2 cups chilled soda or sparkling mineral water ½ cup mint leaves, roughly torn 5 cloves (*optional) Method: Place ginger, lemon zest and cloves (optional) in pre-boiled water and cover (leave for about 20 minutes to steep). Strain into a serving jug, stir in honey and lemon juice, then allow to cool. Top with soda or sparkling mineral water. Serve chilled with mint, lemon slices and ice cubes. Nutrition info: PER SErvE: 129kJ, protein 0.3g, total fat 0.1g (sat fat 0.02g), carbs 6.9g, sodium 30.4mg 4 Sensational summer drinks
Pomegranate, apple and melon-berry iced tea [Serves 4] 4 pomegranate flavoured tea bags 1 punnet fresh red berries or 1 cup frozen raspberries or strawberries 1 cup diced and de-seeded watermelon 1 lime, sliced into rounds 1 cup boiling water 60ml apple juice 2 cups chilled soda or sparkling mineral water ½ cup mint leaves, roughly torn 1-2 cups ice cubes Method: Steep the tea bags in a cup of boiling water for 5 minutes, then remove tea bags. Place berries, watermelon, lime, mint, apple juice and chilled soda or sparkling mineral water, followed by the pomegranate tea, in a serving jug. Stir and add ice cubes to serve. Nutrition info: PER SErvE: 238kJ, protein 2.2g, total fat 0.4g (sat fat 0.1g), carbs 9.4g, sodium 35.4mg Sensational summer drinks 5
Very berry mock-caiprioska [Serves 1] 8 strawberries, 8 raspberries, 10 blueberries ½ cup crushed ice 1 cup soda or sparkling mineral water lime wedge (about an eighth of a lime) 30ml apple/blackcurrant juice 2 or 3 basil leaves, roughly torn (*optional, according to individual taste) *For an occasional adults-only cocktail: add 30ml nip of vodka Method: In a cocktail shaker or sealed container, place berries and lime wedge, then crush with the end of a rolling pin or the back of a spoon until some of the juice is released. Add ice, apple/blackcurrant juice (plus, for the cocktail version, a nip of vodka) and shake to combine. Pour into a glass and top with soda or sparkling mineral water. Garnish with lime wedge or berry. Nutrition info (mocktail): PER SErvE: 157kJ, protein 1.9g, total fat 0.1g (sat fat 0.0g), carbs 8.1g, sodium 8.3mg Nutrition info (cocktail version with vodka): PER SErvE: 459kJ, protein 1.9g, total fat 0.1g (sat fat 0.0g), carbs 8.1g, sodium 11.2mg 6 Sensational summer drinks
To drink or not to drink? Perfect party nibbles Roasted Chickpeas [Serves 5] 1 cup dry chickpeas ½ tsp. of your favourite seasoning [For seasoning, try ground cumin or coriander seed] Most people with diabetes can enjoy a small amount of alcohol, but you need to get the all-clear from your doctor. Alcohol is high in energy and can contribute to weight gain. It can also affect your blood fats, blood pressure, interact with some medications and make it more difficult to manage your diabetes. For those taking insulin or some types of diabetes medication, alcohol can cause your blood glucose level to drop, which can lead to a hypo. The key is to make sure you eat some carbohydrate foods when you drink alcohol. The guideline is the same for all Australians consume no more than two standard drinks a day, with at least two alcohol-free days every week. See www.alcohol.gov.au or the Diabetes Australia fact sheet Alcohol & Diabetes for more information. Method: Place chickpeas in a pot of water overnight. Drain off water, place on a baking tray, spray with oil and sprinkle with your favourite seasoning. Bake in oven at 180 C until brown, about 10-15 minutes. Shake the tray occasionally. Serve as an alternative to peanuts. Nutrition info: PER SERVE: 544kJ, protein 10.8g, total fat 6.9g (sat fat 1g), carbs 4g, sodium 4mg *This recipe is from Michelle Trute s Cooking With Conscience (Book 2). Sensational summer drinks 7
Carrot, orange, apple & ginger zinger [Serves 2] 2 medium carrots, peeled and very finely grated 1 cup chilled water ½ cup ice cubes 1 tsp. fresh ginger, finely grated juice of one medium orange, freshly squeezed 60ml apple juice Method: Place all ingredients in a blender and blitz until smooth. Nutrition info: PER SErvE: 187kJ, protein 0.7g, total fat 0.1g (sat fat 0.0g), carbs 8.9g, sodium 29mg Cucumber, pear and kiwi cooler [Serves 2] 2 kiwi fruit, peeled and diced 2 small Lebanese cucumbers or one large continental cucumber, peeled and diced ½ cup 100% coconut water ½ cup chilled water 60ml pear juice 1 cup ice cubes 1 tsp. finely grated ginger juice of ½ lime 2 celery stalks for garnish [cut to a length taller than drinking glass] Method: Place all ingredients except celery stalks in a blender and blitz until smooth. Pour into tall glasses and serve with a celery stick for stirring. Nutrition info: PER SErvE: 342kJ, protein 1.8g, total fat 0.3g (sat fat 0.1g), carbs 15.1g, sodium 55.8mg 8 Sensational summer drinks
Vegetable power pack [Serves 2] 1 medium carrot, remove top and bottom 1 medium beetroot 2 plum tomatoes 1 celery stalk juice of ½ lemon ½ cup ice cubes Method: Juice carrot, beetroot, tomatoes and celery. Add lemon juice and stir through. Serve in tall glasses over ice. Nutrition info: PER SErvE: 437kJ, protein 4.2g, total fat 0.4g (sat fat 0.0g), carbs 16.7g, sodium 141mg Sensational summer drinks 9
Ice block double dip Smashed berry pops [Serves 4] ½ cup frozen mixed berries 1 cup reduced fat Greek yoghurt juice of ½ lime 4 tsp. honey Method: In a bowl, mix together berries, lime and honey. Let sit for 10 to 15 minutes, then mash roughly with a fork. Fold in Greek yoghurt but don t over mix it, as you want to leave streaks. Fill ice block moulds and freeze until set (about 4 hours or overnight). Nutrition info: PER SERVE: 656kJ, protein 4.5g, total fat 5.0g (sat fat 3.2g), carbs 22.7g, sodium 51.3mg 10 Sensational summer drinks
Tropical pops [Serves 4] 1 medium ripe banana 200ml light coconut milk 4 heaped tbsp. crushed pineapple in natural juice Method: Whiz banana and coconut milk in a blender then pour into ice block moulds, filling to the ¾ mark. Place in freezer to set (about 45 minutes). Once set, spoon crushed pineapple into the top remaining ¼ of the moulds and return to freezer to set. Nutrition info: PER SErvE: 282.8kJ, protein 0.8g, total fat 3.8g (sat fat 3.3g), carbs 7.5g, sodium 8.6mg Sensational summer drinks 11
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