Zucchini Meatball Capellini

Sliced, microwaved zucchini,
seasoned with fresh garlic or garlic powder
Turkey meatballs
DeLallo Whole Wheat Capellini
Fresh shredded parmesan cheese
Pasta Sauce (I used Trader Joe's Marinara Sauce)

Heat frozen meatballs either in a skillet or in the microwave.
On dinner plate, layer cooked zucchini slices, capellini, meatballs,
pasta sauce, and shredded parmesan.
Excellent served with a salad and Merlot.

Southwest Chicken Tacos

boneless, skinless chicken tenders
low carb, low cal tortillas
chopped tomato
chopped lettuce
salsa
shredded cheddar cheese
sour cream, optional
avocado, optional

Cook chicken seasoned with a spice of your choice in a non stick skillet without oil.
Or you could use olive oil with chopped garlic and then add the spiced chicken.
I use Steak and Chop Grill & Broil from Trader Joe's.

When chicken is cooked, chop into narrow strips.
Either toast the tortillas in a toaster oven with shredded cheese on them to be melted
or heat in a skillet for awhile on each side and then add shredded cheese and allow to melt.
Add chicken, tomato, lettuce, salsa, and desired options from above.
Enjoy a healthy, delicious, easy entree!

I like to use leftover chicken.
I put the slices on the tortilla while toasting or heating in the skillet so the
chicken gets warm.

Cranberry Oats Bars

Old-Fashioned oatmeal lends crunch and character to these bars.

1 1/2	cups old fashioned oats
10	tablespoons unsalted butter, softened (1 1/4 sticks)
1	cup packed light brown sugar
2	large eggs
2	tablespoons milk
2	teaspoons vanilla
1	cup flour
1/2	teaspoon nutmeg, freshly grated
1/2	teaspoon salt
1/2	teaspoon baking soda
1 1/2	cups pecans, chopped (6-ounces)
1 1/3	cups dried cranberries, chopped

Put oven rack in middle position and preheat oven to 350 degrees; generously butter a 9-inch square baking pan, set aside.

1. Toast oatmeal in another baking pan, stirring occasionally, until pale golden, about 12 minutes.
2. Beat butter and sugar with an electric mixer until fluffy; Beat in eggs, milk and vanilla.
3. Whisk together flour, nutmeg, salt and baking soda; then beat into butter mixture until incorporated.
4. Stir in oatmeal, pecans, and cranberries; spread into buttered pan.
5. Bake until golden and a wooden toothpick inserted comes out clean, 30 to 35 minutes. Cool in pan 20 minutes, then cut into bars.

Apple and Blackberry Crumble

Ingredients:

6 cups sliced peeled Rome apples

(about 1 1/2 pounds)

1/3 cup packed brown sugar

1 tablespoon lemon juice

1 tablespoon water

1 cup blackberries

1 1/4 cups all-purpose flour

6 tablespoons chilled butter, cut into small pieces

1/2 cup granulated sugar

1/4 teaspoon ground ginger

Preparation

Preheat oven to 350°.

Combine first 4 ingredients in a medium saucepan; cook 10 minutes over medium heat or until apples are soft. Place apple mixture in an 8-inch pie plate. Sprinkle blackberries over apple mixture.

Lightly spoon flour into dry measuring cups; level with a knife. Place flour in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add granulated sugar and ginger; toss well. Sprinkle flour mixture over fruit. Bake at 350° for 30 minutes or until bubbly.

Preheat broiler.

Broil crumble 1 minute or until lightly browned.

Yield:

8 servings

From Cooking Light magazine

Nutritional Information

CALORIES 287(29% from fat); FAT 9.2g (sat 5.5g,mono 2.6g,poly 0.5g); PROTEIN 2.4g; CHOLESTEROL 23mg; CALCIUM 23mg; SODIUM 92mg; FIBER 3.1g; IRON 1.3mg; CARBOHYDRATE 51.1g

Yogurt and Fruit Parfaits

What a refreshing breakfast, lunch, or snack!

1 cup nonfat, unsweetened yogurt (I love Dannon brand)
Your choice of fruits: blueberries, raspberries, peaches, bananas, apples, plums, strawberries
chopped almonds
granola
honey
sunflower seeds

Layer yogurt and fruit (fruit can also be frozen....just microwave to thaw first.
Top with chopped almonds (my personal favorite), granola, or sunflower seeds
Drizzle a little honey on top if desired (my grandsons insist on this part)
(I have also mixed in some cheerios .... very good also)

If you have parfait glasses, it makes it even more special.
I've been using some fun plastic ones that are great for outdoors.

Zucchini Bread

This time of the year zucchini is plentiful in many home gardens. We had a couple of friends give us large zucchinis and I decided to make some yummy zucchini bread. What a great way to work vegetables into your daily diet! I know it works for my grandsons!

This bread is great with cream cheese on it....and especially good when warm or toasted. I use a Cuisinart to make the grating of the zucchini fast and easy.



INGREDIENTS:

* 3 eggs
* 1/2 cup vegetable oil
* 1 cup white sugar
* 2-3 cups grated zucchini
* 2 teaspoons vanilla extract
* 3 cups all-purpose flour
* 3 teaspoons ground cinnamon
* 1 teaspoon baking soda
* 1/4 teaspoon baking powder
* 1 teaspoon salt
* 1/2 cup chopped walnuts or almonds

DIRECTIONS:

1. Preheat oven to 325 degrees F ( 165 degrees C). Grease and flour two 8x4 inch loaf pans.

2. In a large bowl, beat eggs until light and frothy. Mix in oil and sugar. Stir in zucchini and vanilla. Combine flour, cinnamon, soda, baking powder, salt and nuts; stir into the egg mixture. Divide batter into prepared pans.

3. Bake for 60 to 70 minutes, or until done.

Blueberry Crisp

8 tbsp. butter or margarine
4 cups fresh blueberries
2/3 cup sugar
1 1/3 cup flour
1/2 teaspoon salt
1/2 tsp. cinnamon or apple pie seasoning
1 cup dark brown sugar, firmly packed
1/2 cup rolled oats
3/4 cup chopped pecans, walnuts, or almonds

Preheat oven to 375 degrees. Generously grease or spray with PAM a 13 x 9 inch cake pan.
Combine blueberries, white sugar, 1/3 cup flour, salt and spices. Put in baking dish.

Combine the remaining 1 cup flour, brown sugar, oats, nuts and melted butter. Sprinkle over the blueberry mixture. Bake at 375 degrees for 35 - 45 minutes until topping is crisp and brown.
Top with ice cream or any whipped topping.

Healthier PB and J

Peanut butter and jelly sandwiches can actually be a healthy meal choice.
Ingredients:
whole grain bread
peanut butter made from JUST peanuts....no added ingredients
sliced strawberries
raisins

Spread peanut butter on the bread and add raisins and/or sliced strawberries.
Instead of lots of extra sugary jelly or peanut butter, you now have all natural ingredients.
This was taste-tested by two-year-old Thomas today at our little lunch on the cool, sunny deck.
He enjoyed adding the sliced strawberries by himself.
He liked having the sandwich cut into squares about the size of the sliced strawberries.

Photo below: Thomas, Maxwell, and Jackson hard at work "cooking"!
These little guys love to get out the pots and pans and utensils and whip up some
"invisible" pancakes, chocolate chip cookies, or cake. Sometimes they help with the real processes also with varying degrees of success and mess!

Fresh Strawberry Sauce

This strawberry sauce is great served over pancakes, French toast, crêpes, angel food cake, and ice cream. It can be served warm or cold. Ingredients
-		2 pints fresh strawberries
-		2/3 cup sugar, optional (We didn't add any to our very sweet strawberries.)
-		6 tablespoons water
-		1 1/2 tablespoons cornstarch

• Wash strawberries, remove the stems and cores, and slice.
  
• Place 2 cups of sliced berries in a bowl and set the remaining slices aside.
• Mash the 2 cups of sliced berries in the bowl and then pour into a sauce pan.
  
• Add the water and cornstarch and cook over medium heat until mixture is boiling.
  
• Allow to boil for 1 minute or until sauce begins to thicken. Stir constantly while cooking.
  
• Sauce should look clear if it has boiled enough.
  
• After mixture has thickened, add the remaining strawberries, gently stirring until they are evenly distributed.

Serve either warm or cold over pancakes, French toast, crêpes, angel food cake, and ice cream.
*from recipetips.com

Cool Gazpacho

from Bob Huber,http://www.roberthuberassociates.com

3 Tomatoes (ripe) (Cored, Cut ¼" cubes) 2 Red Bell Peppers (Cored, Seeded, ¼" cubes) 2 Cucumbers (Skinned, Cored, Seeded, ¼" cubes) ½ Sweet Onion (Peeled, Minced) 2 Garlic cloves (Minced) 2 t Salt ⅛ t Pepper 5 C Tomato Juice 1 t Sugar 1 t Hot Pepper Sauce 8 Ice Cubes Lemon Juice (fresh) Extra-Virgin Olive Oil

1. Prepare all veggies in advance (avoid blender for better texture and more vibrant color). 2. Combine tomatoes, bell peppers, cucumbers, onions, garlic, salt, pepper, sugar in large (non-reactive) bowl. 3. After 15 minutes add tomato juice, hot sauce, ice cubes. 4. Refrigerate 4 hours (up to 2 days). 5. Adjust seasonings, add lemon juice, drizzle with olive oil, top with garnishes (e.g., croutons, chopped black olives, chopped hard-cooked eggs, chopped avocados, etc.). Enjoy as Summer Appetizer, Entrée or Side Dish

Fruit Smoothies

This recipe is my son-in-law Jim's specialty.

Nonfat, unsweetened yogurt

Choose what you like from the following
and put into blender with the yogurt:

Fresh or frozen
Raspberries
Strawberries
Bananas
Mango

Orange juice or
Pineapple

About a tablespoon of wheat germ per smoothie

Ice cubes, more or less depending whether fruit is frozen or fresh

Blend until smooth and enjoy a refreshingly cool, healthy drink.

Watermelon Salsa

This recipe comes to you from Bob Huber, a colleague of mine in Scottsdale, Arizona

2 cups watermelon, peeled, seeded, diced
1/4 cup onion, diced
2 Tablespoon garlic, peeled, and in the garlic press
1 Tablespoon cilantro
1 Tablespoon green pepper, seeded and diced
1 Tablespoon jalapeno pepper (optional), seeded and diced
2 Limes, juiced
1/4 teaspoons sugar
1/4 teaspoon salt
1/8 teaspoon pepper

Prepare and combine all ingredients.
Mix and chill at least 30 minutes.
Drain prior to serving.

Serve with fish, poultry, eggs, beef, salad

Ak Mak Mozzarella Snack

Ak Mak crackers (whole wheat with sesame seeds)
mozzarella sticks
any seasoning powder:
Old Bay Seasoning is good.

Cut a mozzarella stick in half and put half on each
cracker section. Sprinkle with the seasoning.
Microwave for 20 seconds or until cheese is melted.
Yummy little healthy snack!

Cottage Cheese Pancakes

4 eggs
1-1/4 cup cottage cheese
2/3 cup flour
1/2 cup nonfat milk
1/2 teaspoon salt
1 teaspoon baking powder

Beat eggs; add cottage cheese; mix well (by hand) .
Add baking powder, salt, milk and then flour.
Cook on hot, greased griddle.

I really don't care for cottage cheese, but these are delicious!!

Healthy Tacos

Extra lean ground sirloin
Fresh garlic
Sweet onion
Chopped romaine
Chopped tomato
Salsa
Low fat sour cream
Shredded 2% fat sharp cheddar cheese
Chili Powder (Trader Joe's bottled seasoning)
Whole Wheat Low Carb Low Fat Tortillas
(LaTortilla Factory, purchased at Sprouts)
50 calories, 11 g carbs, 2 g fat in a 36 g tortilla

Saute chopped garlic and onions in a tablespoon of olive oil.
Brown the ground sirloin in a skillet and add the garlic and onions.
Add salt, pepper, and some chili powder to taste.
Microwave or cook tortillas in an ungreased skillet.
Fill tortillas with meat mixture, cheese, lettuce, tomato, salsa and sour cream.
Enjoy!

How To Grill Wisely | Formula For Marinades

What tastes better than meat cooked on the grill?
Mmmm good!
What a bummer that there are dangers to this method of cooking. ~:(

The American Institute for Cancer Research Summer 2007 Newsletter contains information important to you for your good health. I've shared some of the important points with you below:

Some studies show that people who frequently eat grilled or broiled "muscle meats" (red meat, poultry and fish) have higher rates of colorectal and breast cancers. Researchers have identified carcinogens that develop while meat cooks over flames and high heat. These substances are know as heterocyclic aromatic amines (HAAs and HCAs).

These HCAs are not carcinogenic by themselves. Digestive enzymes in our bodies turn them into a potential problem.

What can we do to avoid this dangerous exposure when grilling our meats?

1. Marinating meat, poultry, or fish for at least 30 minutes before grilling may reduce the amount of HCAs formed during the cooking process.

2. Choose lean cuts of meat and trim remaining fat and remove poultry skin before grilling or broiling.

3. Cover the grill with punctured aluminum foil and turn the meat with tongs or a spatula so as not to pierce it and cause dripping that makes flames flare up.

4. Grill for less time by partially pre-cooking the meat, poultry or fish in the oven or microwave. Then briefly grill it for flavor.

5. Avoid charring by flipping meat frequently and cooking at a lower temperature. If it does char, cut away the blackened parts before eating.

6. Grill veggie burgers, tofu, vegetables and fruits which don't produce carcinogens when grilled.

To create a marinade, follow this simple formula:

Something acidic + an herb + a flavoring = marinade

You can use lemon juice, orange juice, or vinegar for the acidic part.
Some herbs that work well in marinades are tarragon, dill, and thyme.
Three popular flavorings are garlic, ginger, and soy sauce.

Preventing Memory Loss: Antioxidant Fruits and Vegetables

I receive a weekly newsletter, Brain In The News from Dr. Daniel G. Amen, AmenClinic.com.

The information this week was particularly interesting so I thought I would include part of it here for you. If you are interested in the full issue with the entire five step plan to keeping your brain healthy as you age with a list of beneficial supplements and antioxidants, please email me and I will forward the issue to you. suzanne@suzanneholman.com with "Brain In The News" as the subject line.

Quoting from the newsletter:

Here are some tips to help you stay vital into your senior years. Preventing Alzheimer’s disease and other causes of memory loss requires self love (I deserve to be healthy), a well-researched scientific plan (something that will actually work), and a good prefrontal cortex so that you will follow through on the plan.

Step 1. Know and reduce your risk for Alzheimer’s disease and related disorders.

(He has a comprehensive list of risks in the newsletter.)

Step 2. Reduce Your Risk.

(He has suggestions to reduce your risk for various conditions.)

Step 3. Keep your body and brain active

Physical and mental exercise is the best way to keep your brain young. Mental exercise helps the brain maintain and make new connections. Physical exercise boosts blood flow to the brain, improves oxygen supply and helps the brain use glucose more efficiency and helps protect the brain from molecules that hurt it, such as free radicals.

Step 4. Take antioxidants and supplements

(He has a list of supplements and antioxidants.)

Step 5. Eat to Live Long

You are what you eat. Many people are not aware of the fact that all of your cells make themselves new every 5 months. Food is a drug; intuitively we all know this fact. If you have three donuts for breakfast, how do you feel 30 minutes later? Blah! If you have a large plate of pasta for lunch, how do you feel at 2PM? Blah! The right diet helps you feel good. The wrong diet makes you feel bad. Diet is an extremely important prevention strategy.

The best diet is one that is low in calories (calorie restriction is associated with longevity), high in omega three fatty acids (fish, fish oil, walnuts and avocados), antioxidants (vegetables). The best antioxidant fruits and vegetables according to the US Department of Agriculture include:

Prunes

Raisins

Blueberries

Blackberries

Cranberries

Strawberries

Spinach

Raspberries

Brussel sprouts

Plums

Broccoli

Beets

Avocados

Oranges

Red grapes

Red bell peppers

Cherries

Kiwis

If you are interested in the full issue with the entire five step plan to keeping your brain healthy as you age and the list of supplements and antioxidants useful for various disorders, please email me and I will forward the issue to you. suzanne@suzanneholman.com with "Brain In The News" as the subject line.

Prepare Ahead Ground Beef With Garlic And Onions

I think this is a fantastic way to cut down on food preparation time and mess in the kitchen!
I don't know about you, but I hate cooking ground beef and then cleaning the pan.....
This way, you do that once and then have prepared, seasoned beef ready for a number of different meals.

Saute chopped onions and garlic in olive oil.
Add very lean ground beef and cook until brown.
Add some salt and pepper and any seasonings you might enjoy.

Package the cooked mixture in plastic containers and refrigerate or freeze for future use.

Ways to use this mixture:

Tacos or burritos
Pasta sauce
Omelets
Chili
Taco salad

Tossed Greens Chicken Salad

Chicken cooked in skillet with
Barbecue Grill and Broil seasoning
Feta cheese
Romaine lettuce mixed with
Spring Mix greens
Walden Farms Caesar dressing (no calories)
English cucumbers, thinly sliced
Sweet red peppers, cut into small pieces

Cut Romaine lettuce into bite size pieces.
Combine with the Spring Mix greens.
Add sliced cucumbers and sweet red peppers.
Cut chicken into bite size pieces and place on top of vegetables.
Sprinkle feta cheese on top.
Pour on Walden Farms Caesar dressing.
Enjoy!

Chocolate Mousse

10 oz organic regular (not firm) tofu
1/2 - 3/4 cup milk
three droppers full of liquid Stevia

small dark chocolate chunks
Chopped almonds

Break up the tofu and put into blender or food processor.
Add juice and Stevia.
Pulse and blend until very smooth.
Pour into serving dishes.
Sprinkle the chopped almonds and chocolate chunks on top.

Pudding Parfaits

10 oz organic regular (not firm) tofu
1/2 - 3/4 cup Just Cranberry (no sugar) juice
three droppers full of liquid Stevia

frozen blueberries and/or raspberries
Chopped almonds

Break up the tofu and put into blender or food processor.
Add juice and Stevia.
Pulse and blend until very smooth.
Layer in a parfait glass or other dessert dish:
Pudding, fruit, pudding fruit
Sprinkle the chopped almonds on top.

I just use the fruit frozen and wait for
a little while before eating and the fruit is softened and ready to eat.

Keeping the refrigerator stocked for healthy eating!

Here are some ways I make life easier and my meals healthier and even save some $:

1. Vegetables:

I buy large bags of frozen organic beans and mixed vegetables to have in the freezer ready for times that I am out of fresh veggies.

Check for specials in the grocery ad and choose those vegetables that are featured that week. You'll have variety week to week and generally these are fresher because of the turnover of lots of people buying the specials.

Garlic and onions keep pretty well if they are kept dry. I keep them in an open bowl.

2. Meats:

I buy boneless, skinless chicken breasts when they are featured at a special price and package them in sandwich baggies... one or two to a baggie. Costco actually has their chicken already in individual plastic. These keep well in the freezer. It is a good idea to put the bagged chicken breasts in a second plastsic bag to prevent freezer burn. You should mark with a permanent marker so you use them up in the order you buy them.

Safety tip: Never use a wooden cutting board for cutting raw meats. It is very difficult to get all of the meat out of the wood. There is danger of salmonella or ecoli from raw meat. Using a plastic board that can be washed in the dishwasher or thoroughly in soapy water, you will be avoiding this risk.

When lean ground beef is on sale, I buy it in quantity and make hamburger patties and freeze in sandwich bags. Again, mark with the date and put the small bags into a larger plastic bag.
Sometimes I cook a couple of pounds of lean ground beef with chopped onions and garlic until brown. I package this mixture in plastic containers, ready to thaw and use for tacos, in omelets...anyway you'd like. It's great not to have to make the mess again...quick and easy!

If you like meatloaf, you can use some of the ground beef to make meatloaf. Sometime I'll post a good meatloaf recipe. These can be frozen and are ready to pull out and bake.

Shrimp is reasonably priced in the large bag at Costco. It is easy to take out a few at a time to thaw and use.

Turkey meatballs are also sold in a large bag. I take out a few, cook for a while in a non stick skillet and add some tomato sauce for use with pasta or with some zucchini.

Salmon is sometimes sold as a whole fish. You can buy it this way and cut it into individual portions and freeze them in baggies.

3. Breads

I have discovered wonderful whole wheat kaiser rolls that are perfect for burgers or chicken sandwiches. They have fewer carbs or calories than having a normal bun or two pieces of bread. I cut a center slit before freezing so that they are ready to be pulled out, thawed for a little while and filled with yummy stuff!

Any bread without preservatives needs to be frozen to avoid mold... at least in Phoenix this is true!

These tips are GREAT for cooking for one or two, but are also perfect for having family meals ready to go.

Chicken With A Difference

Ingredients for a great meal:

Boneless skinless chicken breasts
Broccoli
Fresh garlic
Olive oil
Good seasoning without salt as one of the ingredients
Some of my favorites:

• Steak & Chop Grill & Broil (Trader Joe's)
• Barbecue Grill & Broil (Trader Joe's)
• Jamaican Jerk Blend (Spice Hunter)
• Barbecue Grill Spice (Spice Hunter)

Chop garlic and put in skillet with a small amount of olive oil.
Heat the skillet on medium high.
Coat chicken breasts on both sides with the seasoning of your choice.
After garlic has browned slightly, add the chicken to the skillet.
Cook on both sides until quite brown.
Cover the skillet so that the lid does not fit completely...allowing steam to escape.
Cook for about 5 - 8 minutes or cut a chicken breast in half to make sure it is no longer pink inside. The time will vary depending on the size of the chicken pieces.
While chicken is cooking, cut broccoli into serving size pieces and microwave.
Serve the chicken and broccoli.
You might want to add some brown rice, whole grain pasta, or baked potatoes to the meal!
What I love about cooking the chicken is that I save part of what I cook for several other options for the next day!
I'll share some of those next week!
s:)

If you have a healthy recipe or menu you'd like to share, feel free to
add it to the comments on here!

Also, if you have tried any of the recipes on here, I'd love to hear your comments
about that too.....good or bad!!

Italian Meatballs and Zucchini

Frozen turkey meatballs
(big bag from Foster Farms available at Costco)
Fresh zucchini
Shredded mozzarella cheese
Pasta sauce (low in fat and sugar)

Prepare the meatballs by either microwaving or putting them in a
skillet (no oil needed) and allowing them to brown slightly while warming up.
Slice zucchini and cook in a microwaveable casserole.
I add the sauce to the skillet with the meatballs after they are brown and warmed through.
After the sauce is hot, serve the meatballs with sauce and the cooked zucchini.
Sprinkle the shredded mozzarella cheese over the meatballs and the zucchini.

You could add some garlic bread and/or some pasta to this menu.

Black Bean Soup

from my daughter-in-law, Meredith

1 medium onion, chopped (about 2/3 cup)
1 tablespoon ground cumin
1 tablespoon vegetable oil
3 (16-ounce) cans black beans, undrained
1 (14 1/2-ounce) can chicken broth
3 cups medium or hot chunky salsa
Juice and grated peel of 1 lime

Optional toppings:
1/2 cup nonfat fat free sour cream
Shredded 2% sharp cheddar cheese
Tortilla strips or broken chips
Rice
Chopped, cooked seasoned chicken
Chopped cilantro

1. Cook onion and cumin in oil in 4-quart sauce pot over medium heat until onion is tender, about 3 minutes; remove from heat.

2. Puree 2 cans beans and their liquid in batches with chicken broth in electric blender; add to pot. Stir in remaining beans, salsa, lime juice and peel.

3. Heat mixture to boil; reduce heat to low. Simmer for 30 minutes. Ladle 1 cup soup into bowl; top with any of the toppings or something else that sounds good to you!

Black Currant Lemonade

I created this combination as an alternative to water that is not sugar sweetened or artificially sweetened. I've always enjoyed the drinks in glass bottles like Snapple or Arizona Ice Tea or Fuze drinks.

The problem is that there are not any drinks that I have found in glass bottles that are sweetened with Stevia, the only natural artificial sweetener. It is actually made from the Stevia plant. So I save the glass drink bottles and wash in the dishwasher. Wash caps by hand so they do not rust.

What I enjoy is fresh lemon juice squeezed and sweetened with Stevia.
When the fresh juice is not readily available, I use unsweetened Kool-Aid lemonade packets.

Black Currant Lemonade

1 packet Kool-Aid lemonade
three droppers of liquid Stevia (available at Sprouts or health food stores)
2 quarts of water
1-2 cups of unsweetened Black Currant juice

(Other juices I use are Just Cranberry, Just Pomegranate, Just Raspberry.
I get my juices at Trader Joes or Sprouts. They have no added sweetener.)

Fill recycled glass drink bottles and refrigerate.
Enjoy a wonderfully chilled, refreshing and healthy beverage!