Chapter 5 Preparing Simple Recipes 93
Copyright Goodheart-Willcox Co., Inc.
nearly as much sugar as soda. Caffeine in energy
drinks is linked with health risks for children and
teens. Drinks and mixes made with artificial sweet-
eners provide few if any calories. However, some
health experts believe habitual use of these prod-
ucts can play a role in weight gain. Studies show
people who regularly consume artificial sweeteners
tend to seek out sugar from other sources.
For good health, you need to drink plenty of
liquids every day. To make healthful drink choices
and limit calories, opt for pure water most often. Try
adding lemon wedges, mint sprigs, or cucumber
slices to give water a refreshing fl avor twist. Drink
milk to help meet your daily need for dairy foods.
Then choose limited amounts of calorie- free bever-
ages and juices. Enjoy drinks such as fl avored milk
and fruit smoothies less often, as they provide more
calories than other options. Choose nondiet soft
drinks and fruit drinks only on rare occasions. (Try a
fl avored sparkling water for an alternative to carbon-
ated soft drinks you can enjoy more often.)
Milk shakes, smoothies, and fruit slushies
are thick, frosty treats. Ingredients can vary,
but milk shakes contain milk and ice cream.
Smoothies are often made with yogurt and fruit.
While shakes and smoothies provide some nutri-
tion, they can be high in fat, sugar, and calories.
Slushies do not contain dairy ingredients. If they
are made with just fruits and juices, they are a
lower-fat, lower-sugar treat choice.
When preparing shakes, smoothies, and
slushies, have all ingredients as cold as possible.
Using frozen fruit will help make drinks extra thick
and cold. Combine all ingredients in a blender.
Adding the liquid ingredients fi rst will help the solid
ingredients become thoroughly blended. Blend for
about 20 to 30 seconds until the mixture is smooth.
Pour it into tall glasses and serve with straws.
Coffee
Coffee is a popular beverage at breakfast
and with desserts. However, many people drink
coffee, both hot and iced, all day long.
Coffee is made from the beans of the coffee
plant. The beans are dried, roasted, and pack-
aged for shipment. The fl avor of coffee beans
depends on the variety and growing conditions.
It also depends on the degree of roasting, which
may be described as mild to dark.
You can buy a single variety of coffee beans.
You can also buy coffee blends, which
are mixtures of several varieties of coffee beans.
Coffees that have added fl avorings, such as
hazelnut or French vanilla, are available, too.
You can choose ground or whole bean coffee.
If you choose whole bean coffee, you can have
it ground at the store. For freshness, however,
you might prefer to grind it yourself just before
brewing. You can choose the coarseness of the
grind to suit your preparation method. Coffee
stales quickly when exposed to moisture and air.
Buy only enough coffee to last a week or two. To
help maintain freshness, store both ground and
whole bean coffee in opaque, airtight containers
at room temperature.
Recipe for Good Food
Mix and Match Fruit Slushies
Serves 2
Select a juice: Select one or more fruits:
Apple Banana, sliced
Orange Cantaloupe, cubed
Pineapple Mango, diced
White grape Strawberries, halved
1. Measure ½ cup of your choice of juice from
the fi rst column and pour it in a blender.
2. Measure 1½ cups of your choice of one or
more types of fruit from the second column.
Add fruit to the blender.
3. Add 5 or 6 ice cubes to the blender.
4. Blend 20 to 30 seconds, until smooth. For a
thinner consistency, add more juice. For a
thicker consistency, add more ice cubes.
5. Pour into glasses. Serve with straws.
Average per serving (varies by juice and fruits
chosen): 96 calories (0% from fat), 1 g protein,
24 g carbohydrate, 0 g fat, 0 mg cholesterol, 2 g
fi ber, 8 mg sodium
Copyright Goodheart-Willcox Co., Inc.
nearly as much sugar as soda. Caffeine in energy
drinks is linked with health risks for children and
teens. Drinks and mixes made with artificial sweet-
eners provide few if any calories. However, some
health experts believe habitual use of these prod-
ucts can play a role in weight gain. Studies show
people who regularly consume artificial sweeteners
tend to seek out sugar from other sources.
For good health, you need to drink plenty of
liquids every day. To make healthful drink choices
and limit calories, opt for pure water most often. Try
adding lemon wedges, mint sprigs, or cucumber
slices to give water a refreshing fl avor twist. Drink
milk to help meet your daily need for dairy foods.
Then choose limited amounts of calorie- free bever-
ages and juices. Enjoy drinks such as fl avored milk
and fruit smoothies less often, as they provide more
calories than other options. Choose nondiet soft
drinks and fruit drinks only on rare occasions. (Try a
fl avored sparkling water for an alternative to carbon-
ated soft drinks you can enjoy more often.)
Milk shakes, smoothies, and fruit slushies
are thick, frosty treats. Ingredients can vary,
but milk shakes contain milk and ice cream.
Smoothies are often made with yogurt and fruit.
While shakes and smoothies provide some nutri-
tion, they can be high in fat, sugar, and calories.
Slushies do not contain dairy ingredients. If they
are made with just fruits and juices, they are a
lower-fat, lower-sugar treat choice.
When preparing shakes, smoothies, and
slushies, have all ingredients as cold as possible.
Using frozen fruit will help make drinks extra thick
and cold. Combine all ingredients in a blender.
Adding the liquid ingredients fi rst will help the solid
ingredients become thoroughly blended. Blend for
about 20 to 30 seconds until the mixture is smooth.
Pour it into tall glasses and serve with straws.
Coffee
Coffee is a popular beverage at breakfast
and with desserts. However, many people drink
coffee, both hot and iced, all day long.
Coffee is made from the beans of the coffee
plant. The beans are dried, roasted, and pack-
aged for shipment. The fl avor of coffee beans
depends on the variety and growing conditions.
It also depends on the degree of roasting, which
may be described as mild to dark.
You can buy a single variety of coffee beans.
You can also buy coffee blends, which
are mixtures of several varieties of coffee beans.
Coffees that have added fl avorings, such as
hazelnut or French vanilla, are available, too.
You can choose ground or whole bean coffee.
If you choose whole bean coffee, you can have
it ground at the store. For freshness, however,
you might prefer to grind it yourself just before
brewing. You can choose the coarseness of the
grind to suit your preparation method. Coffee
stales quickly when exposed to moisture and air.
Buy only enough coffee to last a week or two. To
help maintain freshness, store both ground and
whole bean coffee in opaque, airtight containers
at room temperature.
Recipe for Good Food
Mix and Match Fruit Slushies
Serves 2
Select a juice: Select one or more fruits:
Apple Banana, sliced
Orange Cantaloupe, cubed
Pineapple Mango, diced
White grape Strawberries, halved
1. Measure ½ cup of your choice of juice from
the fi rst column and pour it in a blender.
2. Measure 1½ cups of your choice of one or
more types of fruit from the second column.
Add fruit to the blender.
3. Add 5 or 6 ice cubes to the blender.
4. Blend 20 to 30 seconds, until smooth. For a
thinner consistency, add more juice. For a
thicker consistency, add more ice cubes.
5. Pour into glasses. Serve with straws.
Average per serving (varies by juice and fruits
chosen): 96 calories (0% from fat), 1 g protein,
24 g carbohydrate, 0 g fat, 0 mg cholesterol, 2 g
fi ber, 8 mg sodium