To help you beat the scorching summer sun, we have some tasty drinks that are sure to revitalize you. That’s not all, these drinks are made with healthy ingredients and do not contain any sugar!
Butterfly Pea Lemonade
Portion Size: 1
Serving Size: 1
Ingredients:
- Butterfly pea flower – 4 (fresh) or 2 tbsp
- Lemon – 1 (small)
- Honey – 2 tbsp
- Sabja seeds – 2 tbsp
- Ice cubes – as needed
- Crushed ginger – 1 tsp
- Mint leaves – for garnish
Preparation:
- Place 4 fresh or 2 tbsp dried butterfly pea flowers in a pot. Add one cup of hot water to it. Keep aside.
- Let it steep for 5 mins. Cool it.
- Add lemon juice. The color will change from blue to purple.
- Add ice cubes, sabja seeds, honey and crushed ginger.
- Garnish with mint leaves and mix well.
- Butterfly pea lemonade is ready. Serve chilled.
Nutritive Value:
| Ingredients | Quantity (g) | Energy (Kcal) | Carbs (g) | Protein (g) | Fat (g) |
| Butterfly pea flower | 25 | 35.2 | 3.8 | 1.4 | – |
| Lemon | 20 | 11.4 | 2.22 | 0.2 | 0.18 |
| Honey | 20 | 63.8 | 15.9 | 0.06 | – |
| Sabja Seeds | 10 | 50 | 6 | 2 | 2 |
| Total | 160.4 | 27.92 | 3.66 | 2.18 |
Five Green Smoothie
Ingredients:
- Avocado – 30 g
- Apple – 30 g
- Cucumber – 30 g
- Zucchini – 30 g
- Spinach – 30 g
- Pumpkin seeds – 1/2 tsp
- Coconut water – 250 ml
- Ginger – 1 tsp
- Lemon – 1/2 tsp
- Chia seeds – 1/2 tsp
Procedure:
- 1 ripe avocado, stoned, peeled and coarsely chopped.
- 60 g packet Coles Australian baby spinach.
- 1 Lebanese cucumber, coarsely chopped.
- 1 Granny Smith apple, cored and coarsely chopped.
- 2 cups (500 ml) chilled coconut water.
- 2 tsp finely chopped fresh ginger.
- 1 lime, zested, peeled and coarsely chopped.
- 1 cup crushed ice.
- 1 tsp pepitas (pumpkin seeds).
- ½ tsp Coles black chia seeds.
Nutritive Value:
| Ingredients | Energy (Kcal) | Carbs (g) | Protein (g) | Fat (g) |
| Apple | 15.3 | 3.2 | 0.14 | 0.15 |
| Avocado | 43.3 | 0.53 | 0.89 | 4.16 |
| Cucumber | 5.8 | 1.04 | 0.21 | 0.05 |
| Spinach | 7.31 | 0.61 | 0.64 | 0.19 |
| Zucchini | 6.02 | 0.7 | 0.33 | – |
| Pumpkin seeds | 114.8 | 2.94 | 5.97 | 9.81 |
| Coconut water | 38.24 | 7.9 | 0.65 | 0.4 |
| Chia seeds | 48 | 4.21 | 1.65 | 3.07 |
| Lemon | 14.25 | 2.78 | 0.25 | 0.23 |
| Total | 293 | 23.91 | 10.73 | 18.0 |
Fruit Punch
Serving Size – 2 cups
Ingredients:
- Apple – 50 g
- Muskmelon – 50 g
- Pomegranate – 50 g
- Sabja seeds – 10 g
- Lemon juice – 200 ml
- Mint leaves – for garnish
- Ice cubes – as needed
Procedure:
- First take a clean bowl and soak the sabja seeds for at least 20 minutes until they become glassy in appearance and strain them.
- Squeeze the lemon.
- Cut the fruits (apple, muskmelon, pomegranate) with a baller scoop.
- Add all the fruits to a glass tumbler and add lemon juice, mint leaves and sabja seeds to it.
- Add ice cubes. Now, it is ready to serve!
Nutritive Value:
| Ingredients | Energy (kcal) | Carbs (g) | Protein (g) | Fat (g) |
| Apple | 25.5 | 5.33 | 0.23 | 0.25 |
| Muskmelon | 13.8 | 2.7 | 0.27 | 0.13 |
| Pomegranate | 27.3 | 5.79 | 0.67 | – |
| Sabja seeds | 50 | 6 | 2 | 2 |
| Lemon juice | 73.1 | 13.9 | 0.82 | 1.5 |
| Mint leaves | 0.74 | 0.05 | 0.09 | – |
| Total | 190 kcal | 33.7 g | 4.08 g | 3.88 g |
Recipes contributed by Department of Clinical Dietetics
Kauvery Hospital Chennai
