Cool off with lattes and licuados

Written by Terri Verson and Provided by The Dairy Council of Arizona, a paid advertiser of Sonoran Living Live.

Cool Off with Lattes and Licuados
By Terri Verason, MS, RD
Director of Nutrition Education

When it's hot outside, sometimes all you can think is, "How am I going to cool off?"  

Lattes
One answer you may not have thought of is, "Finish up that old coffee from this morning."  No, don't have a hot cup of coffee; instead use it to make an iced latte.  Lattes don't have to be loaded with calories and fat, if you prepare them smartly.   Simply fill a tall glass with ice, pour in 1 cup of coffee and 1 cup of fat free milk. If you'd like some additional flavor, reach for the sugar free flavor syrups or packets.  And voila!  You've got yourself a cool, refreshing afternoon pick-me-up that packs a nutrient punch of 1 serving of milk, including all the calcium, protein and other essential nutrients, with NO fat and only 80 calories - that's the same amount of calories as an apple, which can easily fit into your daily meal plan.

Licuados
Another option would be to go for a frothy, fruity licuado.  A licuado is a Latin version of a smoothie, but it's lighter, thinner in consistency and more refreshing on a hot sunny day.  Try one of the following tasty combinations or mix up milk and ice with your favorite fruits to enjoy a luscious licuado.
The overall ingredients and directions for each recipe are the same. Start with the Licuado Base Recipe and add your favorite fruit combination:

Licuado Base Recipe:
2 cups fat free milk
1½ cups fruit
½ cup ice (omit if using frozen fruit)
Fruit chunks for garnish
Place all ingredients in blender or food processor canister. Blend 15 seconds or until smooth and frothy. Pour into two chilled 16-ounce glasses. Garnish glasses with pieces of fruit. Serve immediately with straws.  Extra portions may be refrigerated for a fast, healthy snack.Try any of these alternatives or come up with your own delicious drink:

Strawberry Banana Licuado

Add the following ingredients to the Base Licuado recipe:
1½ cups fresh (washed and stemmed) or frozen strawberries
1 medium banana, in chunks
Garnish with whole strawberries
Sunshine Splash: Add the following ingredients to the Base Licuado recipe:
¾ cup fresh or frozen papaya
¾ cup fresh or canned (in juice or water) pineapple
Garnish with pineapple chunks
Very Berry Beverage: Add the following ingredients to the Base Licuado recipe:
1 ½ cups fresh or frozen mixed berries
Garnish with mint leaves

Orange Dream Drink: This one's a little different, use the following recipe instead of the licuado base:
2 cups fat free milk
1 cup orange juice
1 cup ice
½ tsp vanilla extract
Place all ingredients in blender and blend about 30 seconds.  Pour into 2 tall glasses.  Enjoy
For more nutrient rich tips and recipes, visit     www.dairycouncilofaz.org    

Written by Terri Verson and Provided by The Dairy Council of Arizona, a paid advertiser of Sonoran Living Live.