Delicious Shakes for Summer

Mrs. Sheela Paul and Ms. Manonmani

Dept. of Nutrition & Dietetics

Summer is finally here! Smoothies delicious, healthy and wonderful shakes for a cool, refreshing summer. You can still have great taste while watching your calories, fats, and sugar.

Adults, with or without diabetes , need to take care of themselves and set an example to children. The best thing to do is to eat right and exercise. Remember to do your research and you can find some yummy delights that will satisfy your whole family.

There are no calories or carbohydrates in water. So drink as much water as you like.

Are you tired of drinking plain water? —Try flavored or sparkling waters that are better than plain water.

You tend to lose a lot of water due to sweating and evaporation— Drink adequate water and prevent dehydration.

Don’t forget about added sugar in the beverages you drink. It is very easy to get too much sugar from your drinks even though you are watching the sugar content and carbs in your food.

A lot of refreshing drinks are consumed during the summer. Generally, appetite decreases in hot weather and this goes in favour of Diabetes control.

Infections & Dehydration

During this season, gastrointestinal diseases like diarrhoea and vomiting lead to loss of water and salts from the body. Children are more prone to such diseases. For people with diabetes, these diseases may result in Diabetic Ketoacidosis if not treated promptly. Sometimes even diabetics on oral medicines may have to be given insulin injections to prevent such complications.

Uncontrolled Diabetes may predispose you to the frequent infections of stomach and throat, which are prevalent in summers. Dehydration, specially due to stomach infections, frequently causes hypoglycemia as people do not tolerate food and liquids Oral rehydration solutions are helpful.

Enjoy the return of the warmer months by trying these summer drinks that can fit right in with your diabetes meal plan and keep your taste buds happy. Whether you have a sweet tooth or crave something light and refreshing, you are sure to find a good fit. Here is a treasure chest of delicious healthy summer drinks.

Diabetic Milkshake

Ingredients:

1 cup whole strawberries

• 1 ripe banana
• 1 cup milk (skim and low fat )
• 4 packs sugar substitute (or more if required)
• ½ teaspoon vanilla essence
• Ice cubes, if necessary

Method:

Place all the ingredients in a blender and run it on the highest setting. The shake will take longer to blend than normal because of the strawberries.

• However, the berries along with the banana provide the smooth thickness of this drink. Add ice cubes just before serving.

CAPPUCCINO MIX

Ingredients:

1 cup powdered non-dairy coffee creamer

• 1 cup instant chocolate sugar-free drink mix
• 3-4 tsps Sugarfree
• 2/3 cup instant coffee granules
• ½ tsp cinnamon
• ¼ tsp nutmeg

Method:

Mix all ingredients together and store in an airtight jar.

To use: Add 3 tablespoons of the mix to 1 cup boiling hot water. Stir well. Cool the mixture and add ice cubes and serve cold.

This mix can also be used to flavor coffee by adding 1-2 teaspoons per cup of coffee.

STRAWBERRY BUTTERMILK SHAKE



Ingredients:

1 ½ cups fat-free milk

• 1/3 cup fresh strawberries
• 2 tbsp fresh squeezed orange juice
• 2 tbsp Sugar free
• ½ cup fat-free buttermilk

Method:

In the container of a blender, combine milk, strawberries, orange juice, and Sugar free

Process until the berries are pureéd and the mix is frothy. Pour into a small jug, then add buttermilk. Stir well and cool .

MANGO PINEAPPLE SHAKE

Ingredients:

1 ½ cups mangoes (fresh)

• 1 cup pineapple juice
• 1 lime, juice of
• ½ cup ice, crushed (optional)

Method:

Put all the ingredients in a blender, Stir, chill it, pour into glasses & enjoy

LIME-MINT COOLER
Ingredients:

• Lemon – 2
• Mint leaves - 8
• Sugar free – 2tsp
• Cold water - 300 ml

Method:

Squeeze the lemons and make the juice.

Put the mint leaves, Sugarfree, water and the lemon juice into the blender.

Blend for some time and strain the juice.

Chill the juice again if you like it very cool and serve.

WATERMELON SARBAT



Ingredients:

Watermelon (small) - 1

• Lemon juice - 1 tbsp
• Ginger juice - 1 tbsp
• Pudina leaves - 2
• Sugar free - 2 tbsp

Method:

Remove the seeds and the skin of the watermelon and cut them into small cubes.

Blend in a mixie. Add the lemon and ginger juice and blend again.

Add water if needed. Add Sugarfree and stir.

Serve chilled with mint garnish.