Fit Fare

It’s summertime, which means weddings, garden parties, and lots of opportunities for drinking. Research has shown that moderate alcohol consumption can be part of a healthy diet and can even have benefits to the heart and circulatory system, and it may also protect against gallstones and type 2 diabetes. Of course, limiting quantities is the key–overusing alcohol negates its health benefits and brings additional risks, such as an increase in the risk of certain cancers and liver damage. And of course, no amount of alcohol is known to be safe for pregnant women.

But a couple of drinks here and there probably won’t hurt you and may even help you. So why waste your drink allotment on Bud Light when there are some wonderful cocktails out there that incorporate nutrient-rich ingredients, as well as tasting great and looking cool?

A quick and easy healthy cocktail is a Bloody Mary, especially if you use V8 or a similar vegetable juice for the base. Beware: those juices can be very high in sodium, so if you’re watching your intake, this may not be the best choice. However, these vegetable juices are high in many vitamins and are a good substitute for the empty calories found in many drinks.

Fresh summer berries also work very well in many cocktails. Berries are known as “power foods,” because they pack so much nutrition into a small unit. Berries are high in antioxidants, including anthocyanin pigments, which are responsible for the deep color in blackberries and blueberries. These compounds may impart such health benefits as lower risk of coronary disease and improvement of visual function.

This cocktail is aesthetically lovely, easy to put together, and a hit at parties. Add even more blackberries if you like; they look very enticing as Champagne bubbles sizzle around them.

Blackberry-Chambord Royale

2 Tbsp Chambord (raspberry-flavored liqueur)
2 cups fresh blackberries, frozen
1 (750 ml) bottle Champagne or sparkling wine, chilled

Pour 1 teaspoon Chambord into each of 6 Champagne flutes. Place 3 or more berries in each glass. Pour about 2/3 cup Champagne into each glass. Serve immediately.

Soy is another ingredient that may bring health benefits, including vitamins B1, B2, B6, and E. Soy milk is rich in magnesium and calcium, which may aid in preventing cancer and osteoporosis.

This cocktail is cold and icy, perfect on a hot day. Leave the liqueur out for a tasty non-alcoholic version.

Banoffee Slush

1 large, ripe banana
1 cup ice cubes
1 cup vanilla or plain soy milk
1 8-oz package silken tofu
1 cup coffee liqueur, such as Kahlua
2 heaping Tbsp hot cocoa mix or unsweetened cocoa
Additional sweetener, if desired (sweetness will depend on whether soy milk is sweetened, ripeness of banana, and type of cocoa used)

Blend all ingredients until smooth. Serve immediately. Makes 4 servings.

Finally, never underestimate the power of delicious sangria. Sangria literally means “bloodletting,” but it’s never put me in the mood to stab anyone; it probably has more to do with the deep red color the red wine imparts to the fruit that soaks in it. Red wine is a frequently-touted type of alcohol when discussing health benefits; studies have suggested that red wine may raise HDL (”good”) cholesterol, prevent blood clots, reduce the risk of colds, and may even help prevent herpes (source). Sangria combines red wine with fresh fruit and optionally, liqueur; I find it more refreshing without. Add in some berries to enjoy those benefits as well. Some people like to put many different fruits in their sangria, such as apples, berries, citrus, and pears; that’s certainly within the acceptable range, but I prefer a sleeker sangria with nothing crunchy.

Sangria

1 bottle (750 ml) light-to-medium-bodied red wine, such as merlot or Shiraz
1/2 pint fresh raspberries, rinsed
1 fresh peach, cut into small pieces
2 large seedless oranges
2 limes
2 lemons
sweetener to taste

Squeeze the juice of the lemons, the limes, and one of the oranges into a pitcher (glass is best, since it will show your pretty ingredients). Peel the remaining orange, remove as much pith as possible, and cut into small pieces. Add raspberries, peach, and wine; taste and adjust sweetener as necessary. Chill until ready to drink. Serve over ice, and be sure to ladle some fruit into each glass. This is a great party beverage, because it can be made in advance, and the fruit-punchy nature is very festive.

Happy drinking!