Flavorful, Fruit-infused Water
“Staying hydrated is a key to wellness,” said Lake Regional Registered Dietitian Wendy Castle, MPH, R.D., L.D., CDE. “Water is an excellent choice for health, but what if you want some flavor? It can be hard to find a flavored beverage without a lot of added sugars or non-calorie sweeteners. So make your own! One way to quench your thirst is to add sliced fruit to water to create a flavor-bursting, fruit-infused drink.”
Following are two recipes for fruit-infused water from Castle.
Strawberry-Basil Infused Water
4 sliced strawberries
1 basil leaf torn
1 tsp lemon juice
8 oz water
Refrigerate at least three hours before consuming to get the full flavor. Your drink can last up to two days in the refrigerator — if you do not drink it all before then.
Another refreshing option is a fruit-based mocktail. These beverages are a great way to stay hydrated while getting the added bonus of vitamins and minerals from fruit. There are many different combinations of fruit, juice and soda water to try. Keep in mind that choosing lime or lemon juice instead of other fruit juices will save calories and sugar. My favorite drink is a mix of sweet and sour, such as the Bubbly Berry Mocktail. This drink includes two servings of fruit with limited added sugar.
Bubbly Berry Mocktail
1/2 cup strawberries
1/2 cup blueberries
1 tsp lime juice
2 tsp honey
1 cup soda water
Add berries, lemon juice and honey to a blender, and combine until smooth. Add soda water, and pulse until combined.
Get creative and stay hydrated with your own flavor-bursting beverage!
Wendy Castle is a registered dietitian and certified diabetes educator at Lake Regional Health System. She has seven years of experience as a nutrition expert and enjoys using nutrition to help people improve their physical, social and emotional well-being.
This article first appeared in the March/April issue of LO Profile magazine.