Drink Your Way to Gut Health (20 page)

A Dark and Stormy is a traditional ginger beer–based drink. I like to combine it with some orange slices and add club soda to stretch the serving further and keep the calories to just 130!
Serves 1 (1½ cups)

Muddle 2 of the orange slices with the rum in a glass.

Add the ice cubes and top with the club soda and ginger beer. Garnish with the remaining orange slice and serve.

nutrition facts
(per serving)

130 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 13 g carbohydrates, 1 g fiber, 12 g sugar, <1 g protein, 2% vitamin A, 2% calcium, 50% vitamin C, 0% iron

This is a refreshing cocktail with a nutrient boost from the addition of tart cherry juice.
Serves 1 (1½ cups)

Combine the cherry juice, ginger beer, and gin in a glass. Mix to combine and add the ice.

Serve immediately.

nutrition facts
(per serving)

190 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 15 mg sodium, 29 g carbohydrates, 0 g fiber, 25 g sugar, <1 g protein, 2% vitamin A, 0% calcium, 2% vitamin C, 4% iron

The Bellini cocktail originated in Venice and traditionally includes sparkling wine and peach puree or nectar. Although you can find 100 percent fruit juice–based nectar, most are more sugar than fruit. Instead, this recipe calls for a homemade puree (frozen peaches blended with water) as the base.
Serves 2 (1½ cups each)

Combine the frozen peaches and water in the blender and blend until smooth.

Divide the peach puree between 2 highball glasses and stir in the ginger beer. Garnish each glass with a peach slice and serve.

nutrition facts
(per serving)

80 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 20 g carbohydrates, 1 g fiber, 19 g sugar, <1g protein, 6% vitamin A, 0% calcium, 10% vitamin C, 2% iron

This drink combines dark rum with a probiotic punch from homemade ginger beer and finishes with a touch of lime. A fun and celebratory way to work in probiotics!
Serves 1 (1½ cups)

In a highball glass, muddle 3 of the lime slices with the rum.

Fill the glass with the ginger beer and ice. Garnish with the remaining lime slice and serve.

nutrition facts
(per serving)

120 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 14 g carbohydrates, 0 g fiber, 13 g sugar, 0 g protein, 0% vitamin A, 0% calcium, 8% vitamin C, 0% iron

Combining apple cider with ginger soda is a delicious twist on the traditional ginger soda! To stretch the sweetness further, add 1 cup club soda.
Serves 1 (1½ cups)

In a highball glass, add the ice cubes and then top with the cider and ginger beer.

Gently stir to combine all the ingredients and serve immediately.

nutrition facts
(per serving)

110 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 26 g carbohydrates, 0 g fiber, 25 g sugar, 0 g protein, 0% vitamin A, 0% calcium, 50% vitamin C, 2% iron

This drink is so refreshing: The hint of ginger from the ginger beer tastes delicious with the strawberries, plus the strawberries add 50 percent of your daily requirement of vitamin C.
Serves 1 (1½ cups)

Muddle all but one of the strawberry slices with the gin in the bottom of a glass.

Add the ice cubes and top with the club soda and ginger beer.

Garnish with the remaining strawberry slice and serve immediately.

nutrition facts
(per serving)

120 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 10 g carbohydrates, 1 g fiber, 9 g sugar, 0 g protein, 0% vitamin A, 0% calcium, 50% vitamin C, 2% iron

Strawberry Ginger Fizz

This drink combines the fresh flavors of oranges and clementine vodka with a punch of ginger beer: Such a refreshing cocktail! To “skinny-size” the cocktail, add 4 ounces (½ cup) of club soda and serve in a tall glass.
Serves 1 (1½ cups)

Muddle 3 of the orange slices with the vodka in a glass.

Add the ice cubes and top with the ginger beer. Garnish with the remaining orange slice and serve.

nutrition facts
(per serving)

150 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 18 g carbohydrates, 1 g fiber, 17 g sugar, 0 g protein, 2% vitamin A, 2% calcium, 40% vitamin C, 0% iron

If you have leftover birthday cake, this is the perfect drink to whip up! The recipe calls for yellow cake cubes, but chocolate would taste just right too.
Serves 2 (1 cup each)

Combine all of the ingredients in a blender and blend until smooth.

Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

230 calories, 7 g fat, 2 g saturated fat, 0 g trans fat, 25 mg cholesterol, 190 mg sodium, 35 g carbohydrates, 2 g fiber, 10 g sugar, 9 g protein, 4% vitamin A, 15% calcium, 70% vitamin C, 6% iron

This is a light, refreshing probiotic-rich drink—try adding 1 cup of fresh sliced strawberries for an extra nutrient boost.
Serves 1 (1½
cups)

Combine the water, lemon juice, and sugar in a glass or small mixing bowl. Stir to dissolve the sugar and pour into the blender. Add the strawberry frozen kefir and pulse to blend.

Serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

110 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, <5 mg cholesterol, 60 mg sodium, 23 g carbohydrates, 0 g fiber, 20 g sugar, 4 g protein, 0% vitamin A, 15% calcium, 8% vitamin C, 0% iron

Lemon Berry Smoothie

This super blueberry shake has only 150 calories and 3 grams of fat, with 6 grams of protein per serving. Plus it freezes well: Consider making a double batch and freeze extras in ice pop molds for a frozen treat.
Serves 2 (1 cup each)

Combine all of the ingredients in a blender and blend until smooth.

Divide between 2 glasses and serve immediately.

nutrition facts
(per serving)

150 calories, 3 g fat, 1½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 95 mg sodium, 26 mg carbohydrates, 2 g fiber, 17 g sugar, 6 g protein, 6% vitamin A, 15% vitamin C, 25% calcium, 2% iron

Blueberry Shake

Blueberries and chocolate go great together and create a delicious icy treat. Each serving has just 120 calories.
Serves 2 (1 cup each)

Combine all of the ingredients in a blender and blend until smooth.

Divide between 2 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

120 calories, 1½ g fat, 0 g saturated fat, 0 g trans fat, <5 mg cholesterol, 150 mg sodium, 24 g carbohydrates, 2 g fiber, 20 g sugar, 3 g protein, 8% vitamin A, 40% calcium, 10% vitamin C, 2% iron

This shake is a spot-on blend of frozen fruit, frozen yogurt, and milk. To work in the probiotics, choose frozen yogurt that has the words “live active cultures” on the package, like Stonyfield's frozen yogurt. In fact, Stonyfield even lists the specific live active cultures in their frozen yogurt:
S. thermophilus, L. bulgaricus, L. acidophilus, Bifidus,
and
L. casei.
Serves 1 (1½ cups)

Combine all of the ingredients in a blender and blend until smooth. Serve immediately.

nutrition facts
(per serving)

270 calories, 3 g fat, 1½ g saturated fat, 0 g trans fat, 15 mg cholesterol, 170 mg sodium, 47 g carbohydrates, 8 g fiber, 37 g sugar, 14 g protein, 10% vitamin A, 45% calcium, 50% vitamin C, 6% iron