Homemade Veggie Drinks Offer A Healthy, New Twist On Summertime Thirst-QuenchersAmerican Institute for Cancer Research Veggie coolers - refreshing drinks based on vegetables combined with dairy products like yogurt and buttermilk - can refresh on a hot summer day more effectively than sweet, cloying drinks. Furthermore, they offer all the health benefits usually claimed for "health" or "wellness" juices, which have captured the public's imagination. Responding to consumer interest, the American Institute for Cancer Research (AICR) has developed new recipes for low-calorie veggie coolers that offer significant health protection.  According to Melanie Polk, R.D., AICR's Director of Nutrition Education, "Many Asian countries have long recognized the refreshing powers of non-sweet beverages in hot weather. AICR adopted this approach in creating its 'veggie coolers' or 'quenchers.' They not only taste great but help boost the servings of vegetables we should eat to stay healthy." Vegetables Are Rich in Many Health-Protective Substances "When it comes to preventing cancer, eating more vegetables is second only to quitting smoking in its importance as a protective measure," says John Potter, M.D., Ph.D., head of the Cancer Prevention Research Program at the Fred Hutchinson Cancer Research Center. Potter led a panel of experts that produced AICR's landmark report, Food, Nutrition and the Prevention of Cancer: A Global Perspective. Because of the links found between cancer prevention and fresh produce, the expert panel recommends between five and nine servings of vegetables and fruits each day. Vegetables are crucial to health protection because they are rich in nutrients and phytochemicals, or plant substances, that help protect against cancer and other chronic problems like heart disease. There are thousands of phytochemicals with unique and specialized functions that help reduce the risk of many health problems. Because they seem to work together in complex ways, eating a wide variety of vegetables and other plant-based foods is essential. Veggie Drinks Make Quick Grab-and-Go Refreshers "Like smoothies," Polk notes, "vegetable-based drinks can be made easily and quickly in a blender. Because most vegetables contain large amounts of water, dairy products like yogurt or buttermilk make a good, thickening base that provides smooth 'mouth feel' and body as well as a healthful source of protein. They also provide the tangy piquancy that complements vegetables." The vegetables used in the recipes below are rich in nutrients and phytochemicals. Cucumbers, for example, contain potassium, and their skins are a good source of lutein, a phytochemical associated with decreased lung cancer risk and eye disease. Peas, yams and spinach are good sources of carotenoids as well as fiber. Spinach is especially rich in lutein and zeaxanthin, powerful antioxidants that help prevent macular degeneration, the leading cause of blindness after age 65. The following recipes can be used to serve chilled soups as well as drinks. As with smoothies, the consistency of the beverage version is a matter of individual preference - some prefer thick drinks; others, a thinner consistency. The recipes reflect this difference by offering a flexible range in the amount of dairy products used. The cucumber quencher below is an adaptation of the Indian side dish called raita. Pale jade in color, this "liquid salad" is as health-protective as it is beautiful. In addition to the cucumbers' health benefits, the cilantro in the drink contains the phytochemical coriandrol, which is believed to help combat breast and liver cancers. Cool Cuke Quencher 2 cups diced seedless cucumbers* (about 2 medium) Place cucumbers, cilantro and half the buttermilk in a blender. Purée until smooth. Mix in remaining buttermilk and yogurt, using maximum amount suggested, depending on desired consistency. Blend until smooth. Add salt and pepper to taste, as desired. Chill before serving. *If the skin is thin, cucumbers do not need to be peeled. Makes 1-2 servings, depending on amount of liquid used. Per serving: 95 calories, 1 g. fat (less than 1 g. saturated fat), 16 g. carbohydrate, 7 g. protein, 2 g. dietary fiber, 137 mg. sodium. In addition to health-protective benefits of peas, the following cooler features mint, which contains limonene and luteolin, two phytochemicals thought to help fight breast cancer. The combination of mint and sugar peas creates a light and cooling flavor perfectly made for hot summer days. Easy-Peasy Cooler 1 cup frozen peas, slightly thawed Place frozen peas in heat-proof bowl or measuring cup (like Pyrex). Add boiling water and let stand about 5 minutes or until peas are tender. Drain peas. Place peas, mint and yogurt in blender and combine until a smooth purée. Gradually add buttermilk while blender is on high speed until mixture is well-blended, smooth and the desired consistency. Gradually pour mixture through a fine-mesh sieve set into a bowl or other deep container, stirring mixture to speed liquid through the sieve. Discard contents of sieve. Pour liquid into storage container with lid and refrigerate until cold. Shake contents before serving, checking taste and add salt if desired. Chill before serving. Makes about 1 3/4 cups, or 2 servings. Per serving: 114 calories, less than 1 g. fat (0 g. saturated fat), 20 g. carbohydrate, 9 g. protein, 5 g. dietary fiber, 169 mg. sodium. Sweet potatoes and yams don't have to be relegated to winter holiday meals. With the canned version at hand on the pantry shelf, this creamy-smooth drink can be made at a moment's notice. Yam 'n Yummy Creamy Cooler 1 can (15 oz.) canned yams, drained (but not rinsed) Place yams and ginger in blender. Add half of remaining ingredients. *For a non-tangy flavor, use 1-1 1/2 cups non-fat dairy cream or low-fat milk, in place of buttermilk and yogurt. Purée until smooth and well blended. Add remaining ingredients and process at high speed until completely smooth, well-blended and the desired consistency is reached. Chill before serving. Makes 2 servings. Per serving: 264 calories, 1 g. fat (less than 1 g. saturated fat), 57 g. carbohydrate, 9 g. protein, 4 g. dietary fiber, 258 mg. sodium. No cooking is needed to make this fresh-tasting, highly nutritious quencher. In addition to adding a flavorful "pop," basil is well known for its anti-carcinogenic powers. Popeye's Powerhouse Cooler 2 cups (tightly-packed) fresh spinach Place spinach, basil and yogurt in blender and mix until a smooth purée, adding buttermilk gradually, if needed, to speed blending process. Gradually add remaining buttermilk until smooth, well-blended and the desired consistency is reached. Add salt and pepper to taste, if desired. Chill before serving. Makes two 1-cup servings. Per serving: 87 calories, 1 g. fat (less than 1 g. saturated fat), 14 g. carbohydrate, 8 g. protein, less than 1 g. dietary fiber, 191 mg. sodium.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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