Summer is here! This is a great time to spend a day at the park, have a picnic, host a barbecue, or enjoy other outdoor events. With all this summer fun, you are sure to get thirsty. What can you serve your friends and family as a cool beverage? You could offer soda or fruit punch, which is usually high in sugar and calories (CDC), or you can make a pitcher of fruit-flavored water. Flavored water recipes are a great way to satisfy that thirst. Not only are they refreshing, but can be easy to make and low in cost.
Here are three reasons to enjoy water recipes:
Boost the flavor of water: Add chopped or sliced fruit like strawberries, limes, peaches or oranges to water. This helps to increase the taste of plain water. TIP: For a stronger flavor, cut the fruit into smaller pieces.
Water recipes are low in calories with NO ADDED sugar: A 20 ounce bottle of cola can have 258 calories and 15 teaspoons of sugar, a 20 ounce sports drink can have 125 calories and nine teaspoons of sugar (CDPH). Cucumber Mint Breeze water recipe has 0 calories and 0 added sugar (CalFresh-Healthy Living)
A variety of fruit to choose from: Peaches, strawberries, lemons, limes and cucumbers are normally available during the summer months. Fruit and vegetables can also cost less when they are in season (USDA).
Enjoy these refreshing water recipes:
Lemon, Orange & Lime Blend (LOL) – 1 Lemon, 1 Orange and 2 Limes (sliced)
Kiwi Berry Blend – 1 or 2 kiwis, sliced or cut into chunks and 2 cups strawberries, cut in halves
Preparation for both recipes: Recipes courtesy of California Dept. of Public Health
- Wash fruit
- Fill pitcher halfway with ice
- Add fruit
- Fill with water. Chill for at least 20 minutes before serving
- Store in refrigerator and drink within 24 hours
Visit the links below for flavored water recipe ideas:
Rethink Your Drink – Four delicious water recipes, easy to prepare.
Foodhero.org – Find easy flavored water recipes for groups and safe preparation tips.
USDA SNAP-Ed Connection – Visit the Seasonal Produce Guide. Learn which fruit and vegetables are in season.