4 Low Glycemic Healthy Drink Recipes

Need a few new ideas for healthy drinks? Here’s 4 from the Metagenics Cooking Wise “Recipes for Healthier Living” cookbook. This source is became available to me  back in 2015 when I became a Metagenics First Line Therapy Certified Coach (12 Week Lifestyle Medicine Program). I also have the BIA machine for testing should you live local and want to know more about or schedule a test.

Keep in mind that while I am sharing these recipes with you that these follow the Western Diet protocol. I am also an Ayurvedic Nutrition Coach which is Eastern philosophy The Eastern does not mix dairy with fruit EVER as it causes fermentation or rotting of food in your gut. You make the call…I’m just sharing a few recipes.

Apple Cider Spritzer (serves 8 at 10 oz.) vegan, dairy free, gluten free

Serving:1/2 fruit, 30 calories, 8 grams carbs, 0 grams protein, 0 grams fat per serving

• 2 liters sparkling mineral water or seltzer
• 2 cups (480 ml) fresh apple cider
• ice
• Fill a tall glass with several ice cubes and add mineral water 3/4 full. Add about 2 oz. (56 ml) fresh apple cider and sip slowly!

Tips: Limit to 1 glass, Grapefruit juice may be used instead of apple cider.

Mango Lassi (serves 4), vegan and gluten free
servings: 1 fruit, 1/2 dairy, 100 calories, 21 g carbs, 3 g protein, 1 g fat per serving

• 2 mangos, partially frozen
• 1 cup (227 g) plain lowfat or nonfat yogurt (or cashew yogurt to make dairy free)
• Peak and dice mangos. Place in freezer to partially freeze for about 30-45 minutes (or use frozen mangos, partially thawed). Puree in food processor. Add yogurt slowly to the desired consistency. Serve at once in chilled glasses.

Mulled Red Wine (serves 12 at 4 oz. /120ml each), vegan, dairy and gluten free
128 calories, 10 g carbs, 0 g protein, 0 g fat per serving

• 2 bottles red wine (750 ml each)
• 1/4 cup (60 ml) agave syrup
• 1 organic orange, sliced
• 1 organic lemon, sliced
• 12 whole cloves
• 4 cinnamon sticks

Combine all ingredients in a large pot and bring to a simmer. Do not allow to boil, but heat for 15 minutes to mingle flavors. Pour through a strainer into small mugs.

Tips:

• Any variety of inexpensive wine works well.
• The skin of conventionally grown oranges/lemons retain more pesticides, so it’s preferable to purchase organic when using the whole fruit
• Limit to 1 serving on holidays or special occasions

Peach Melba Smoothie (serves 1), vegan, dairy and gluten free
servings: 1 fruit, 1/2 dairy, 106 calories, 22 g carbs, 2 g protein, 3 g fat per serving

• 6-8 oz. (170-230 ml) unsweetened almond or coconut milk (boxed, not canned)
• 1 small peach
• 1/2 cup (62 g) raspberries, fresh or frozen
• 1-2 ice cubes (omit if using frozen fruit)

Mix ingredients in blender. Use a variety of fruit for different flavors.