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DASH Diet Cookbook : Drinks - Lemon Iced Tea, Green Mango Smoothies

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Lemon Iced Tea

Use standard black tea for a traditional flavor or get creative with different herbal blends. Agave nectar melds fluidly with the tea; substitute honey or another sweetener if you prefer.


INGREDIENTS | SERVES 6

6 tea bags

6 cups water

Juice of 1–2 fresh lemons

4 tablespoons agave nectar

Tea Facts

The tea was appreciated for thousands of years and is associated not only with the hydration and cooling but with the ritual. The sheets of tea contain hundreds of antioxydants said to reduce the risk of cancer and other diseases. So hot or cold appreciated, in the shape of drink or additional to food, caffeinated or not, tea is something to be enjoyed and liked.

  1. Place tea bags into a large heatproof pitcher.

  2. Measure water into a kettle or saucepan and place over high heat. Once water begins to steam but not boil, remove from heat and pour into pitcher.

  3. Let tea steep 3–5 minutes, depending upon taste. Remove tea bags from pitcher and discard. Add lemon juice and agave nectar and stir well to combine.

  4. Let tea cool at room temperature or place pitcher in refrigerator and chill before serving.

Per Serving | Calories: 45 | Fat: 0 g | Protein: 0 g | Sodium: 9 mg | Fiber: 0 g | Carbohydrates: 11 g | Sugar: 10 g

Green Mango Smoothies

Tender baby spinach gives these smoothies their bright color and nutrient boost. The sweet and fruity flavor hides the spinach well; close your eyes and you’d never guess it’s in there!

INGREDIENTS | SERVES 4

1 cup baby spinach

1 ripe kiwi fruit

1 ripe banana

1 cup mango juice

12 cup low-fat vanilla yogurt

  1. Place spinach into a blender or food processor and purée.

  2. Add the kiwi and banana and purée again.

  3. Add remaining ingredients and pulse until smooth and creamy.

  4. Serve immediately.

Per Serving | Calories: 98 | Fat: 0 g | Protein: 2 g | Sodium: 20 mg | Fiber: 2 g | Carbohydrates: 20 g | Sugar: 13 g

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