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Don't sink with your drink

Want the feeling of indulgence without the guilt of added calories? Check out the recipes below and get all the details on what’s in your beverage with this handy drink planning guide.

Ginger Pomegranate Sparkle

1 Tbsp (15 mL) Simple Ginger Syrup
1/2 cup (125 mL) water (carbonated or plain)
2 Tbsp (30 mL) pomegranate juice
1 Tbsp (15 mL) pomegranate seeds
1 lime slice
Combine liquid ingredients, pour over ice, garnish with pomegranate seeds and lime.
A little sugar is better than a lot. This drink has only 11 grams of sugar, versus up to 40 grams in the same amount of pop or undiluted juice. Adding creative fresh garnishes is appetizing and fun.


Mint Chocolate Steamer

1/2 cup (125 mL) steamed skim or 2% milk
1/2 cup (125 mL) peppermint tea
1 Tbsp (15 mL) honey (optional)
1/2 tsp (2.5 mL) cacao powder or chocolate sprinkles
Combine liquid ingredients and top with powder or sprinkles. If you have young guests, try making this ahead of time and serving warm instead of hot.
Mint packs flavour into a drink, and reduces the need to add a lot of sugar. A warm milk steamer provides a fun and nutritious treat with protein and calcium.

Strawberry Banana Smoothie

3/4 cup (175 mL) sliced strawberries
1 small banana, sliced
1/2 cup (120 mL) plain yogurt
1/4 cup (60 mL) orange juice
1/2 tsp (2.5 mL) vanilla extract
In a blender, process all ingredients until very smooth. Poor into a glass and serve.
Smoothies are not just for breakfast! They are loaded with vitamins and protein, and make a nutritious, fast snack for kids too excited to slowdown and eat.

Recipe from Better Food for Kids, 2nd Edition, by Joanne Saab, RD and Daina Kalnins, RD. Toronto: Robert Rose, 2010