Lemon, Basil and Strawberry Infused Water

Lemon, Basil, & Strawberry Infused Water

Most Americans aren’r drinking enough water, and National data suggests fifty percent of children are underhydrated.

Improve your hydration and you could improve your health! That’s a motivating factor.  Proper hydration isn’t just for athletes.  Research from the University of Arkansas, Stavros Kavouras, Director of the Hydration Science Lab notes that water intake is assoicated with properly regulating blood glucose.

How much water should I drink?’ It’s a question I get asked often, and there is no perfect answer. Here’s the latest on hydration: Kavouras Discusses Benefits of Hydration //news.uark.edu/articles/42085/a

If your looking for ways to increase you fluid intake, try carrying a water bottle with you and keep a  pitcher of cold water in the refrigerator. I like to make infused water, like this lemon, basil and strawberry infused water.  Recipe below.

 

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Lemon, Basil and Strawberry Infused Water

Zero calorie water beverage, perfect for hot and humid days.

  • Author: Diane Boyd
  • Prep Time: 2 minutes
  • Total Time: 2 minutes
  • Yield: 8 servings
  • Category: beverage

Ingredients

2 quarts filtered water

3 slices organic lemon

3 organic strawberries

sprig of fresh basil

Instructions

Add basil, lemon and strawberries to pitcher. Pour filtered water over top. Refrigerate.  Serve cold.

Nutrition

  • Serving Size: 8 ounces
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 0
  • Fiber: 0
  • Protein: 0
  • Cholesterol: 0

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Chicken, Bulgur, and Peach Bowl

Chicken, Bulgur, Peach Bowl

Fresh, fast, and delicious this bowl is packed with crisp tender vegetables, grilled chicken, a high fiber whole grain, juicy peaches and a light, honey, champagne vinaigrette. Eating a variety of foods (vs. the same ol’ thing) is good for your health. Now, more than ever, we have evidence to support the benefit of including a wide variety of foods to enhance health, including gut health. The microbiota (the term for micro-organisms that live on or in the human body) has emerged as important for overall health and current research suggests diet plays a large role.  How do you include variety in your diet?  I personally find it easy to let  the calendar be my guide for choosing and diversifying fruits and vegetables.  What are you savoring this month? Moi?  I’m digging stone fruits (peaches, plums and cherries)  and  so are my Recipe Redux colleagues. As a matter of fact,

Super Stone Fruit: it's #theRecipeRedux theme this month, and I'm celebrating with a peachy bowl recipe. Click To Tweet

Start with baby lettuces and crisp tender veggies, layer with a whole grain, add in grilled chicken, and top with ripe, juicy peaches, basil and shredded mozzarella.   Toss with a  honey, champagne vinaigrette to blend all the flavors. It’s fast. Its’ delicious. It’s high in protein and fiber to keep you feeling full.  I like to prep grilled chicken and some type of whole grain early in the week to use in bowls like this one.  It makes  assembly so quick and  easy to make.

Take care of your health and enjoy something different today. Be sure to check out the links at the bottom of this page for more stone fruit inspiration. Don’t wait; the season is short and the fruit is amazing. 

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Chicken, Bulgur, Peach Bowl

Build a summer bowl with mesclun, leftover grilled chicken , cherry tomatoes, red onions,  bulgur, basil, mozzarella and fresh peaches  tossed with a honey champange vinaigrette.

  • Author: Diane Boyd
  • Prep Time: 15 minutes
  • Cook Time: 15 mintes
  • Total Time: 30 minutes
  • Yield: 2
  • Category: entree salad

Ingredients

  1. 6 oz. grilled chicken (I use leftovers from the night before)
  2. 1/4 cup wheat bulgur
  3. 1/2 cup water
  4. 4 cups mesclun
  5. 4 slices red onion
  6. 8 cherry tomatoes, halved
  7. 1 ripe peach, sliced
  8. 1 tablespoon + 1 teaspoon champagne vinegar
  9. 1/2 teaspoon salt
  10. 2 teaspoons honey
  11. 2 tablespoons canola oil
  12. fresh basil
  13. 1 ounce part skim mozzarella cheese, grated

Instructions

  1. for the bulgur wheat: palce 1/2 cup water and 1/4 cup bulgur in small saucepan over medium heat. Bring to a boil. Reduce heat and simmer about 15 minutes until liquid is absorbed. Set aside.
  2. Place mesclun in salad bowl. Add cooked bulgur, red onion, cherry tomatoes, peach slices.
  3. In a small prep bowl combine salt, vinegar, honey and canola oil. Whisk to combine and pour over ingredients in salad bowl. Toss.
  4. Top salad wigh grated mozzarella cheese, fresh basil and sliced grilled chicken. Serve immediately.

Notes

Left over grilled chicken makes this an easy weekday meal. May substitute quinoa, brown rice, or  whole wheat couscous for the bulgur.

Nutrition

  • Calories: 490
  • Sugar: 23 grams
  • Sodium: 860 mg
  • Fat: 20 grams
  • Saturated Fat: 3.5 grams
  • Trans Fat: 0
  • Carbohydrates: 44 grams
  • Fiber: 7 grams
  • Protein: 37 grams
  • Cholesterol: 100 mg

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