Hydration Guide
6 Great Ways to Keep You Hydrated
Hydration is Key!!
1. Jucies
Blueberry – Pomegeanate
1 Cup of Blueberries
1 ½ Cups of Red Grapes
3 Stalks of Celery
1 Cup of Pomegranate Seeds
Serves 2 | 189 Calories per Serving
Tomato – Basil
2 Vine Ripe Tomatoes
1 Large Handful of Spinach
1 Lemon or Lime
4 Sprigs of Basil
Serves 2 | 34 Calories per Serving
2. Chicken, Arugula and Strawberry Panzanella
Baguette or any Bread of your Choice
12 Ounces of Cooked Chicken Meat (Bite Sizes)
6 Cups of Arugula/Salad Rocket
2 Cups of Sliced Strawberries
1 Cup of Cherry Tomatoes (Cut in Half)
2 Tablespoons of Extra-Virgin Olive Oil
1 Tablespoon of Balsamic Vinegar
Salt & Pepper to Taste
Method:
1. Preheat oven to 200°C
2. Slice bread into cubes and place on a baking sheet.
3. Toss cubes with 2 teaspoons of extra-virgin olive oil, two pinches of salt and
one pinch of pepper.
4. Toast in oven for 6 – 7 minutes, or until lightly browned.
5. Remove from oven and allow to cool.
6. Combine all ingredients in a large salad bowl and toss well.
300 Calories per Serving
3. Hearty Healthy Spicy Soup
6 Cups of Water
2 Tablespoons Vegetable Seasoning
1 Teaspoon of Turmeric (Optional)
1 Inch of Fresh Ginger, peeled and cut into thin
pieces (Optional)
1 Inch of Fresh Jalapeno Pepper, cut into thin
pieces (Optional)
2 Cups of Diced Cabbage
3 Sliced Carrots
3 Sliced Celery Stalks
1 Cup of Green Beans
½ Cup of Diced Onions
1 Teaspoon of Dried Basil
½ Cup of Cilantro
Method:
1. In a large pot bring water, vegetable seasoning, turmeric, ginger and
Jalapeno to the boil.
2. Add cabbage, carrots, celery, beans, onion and basil.
3. Bring to the boil, then lower heat and simmer covered for 20 minutes.
4. Top off with cilantro.
4. Rosemary-Honey Lemonade
6 Large lemons
1 Cup of Rosemary-honey simple syrup (See Recipe Below)
2 Cups of Water
Fresh rosemary sprigs (For Garnish)
Method:
1. Juice the lemons into a jug.
2. Whisk in the cooled simple syrup.
3. Add the water and stir.
4. Refrigerate for at least 1 hour and serve with
ice & a sprig of rosemary.
Simple Syrup
1 Cup of honey
1 Cup of water
1 sprig of fresh rosemary, roughly chopped
Method:
1. Whisk together the honey and water in a saucepan over a medium heat.
2. Once the mixture is steaming, take away from the heat. (Do Not Allow to
Boil)
3. Place the rosemary into a tea strainer/infuser, and float it in the simple
syrup.
4. Allow the syrup to cool completely.
5. Remove the infuser and use the syrup in the lemonade recipe.
5. Thai Green Curry with Shrimp and Scallops
1 teaspoon of extra-virgin olive oil
2 tablespoons of curry paste
2 tablespoons of fish sauce
1 tablespoon of brown sugar
1 red pepper, yellow pepper (cut into
strips)
½ red onion
3 mushrooms (sliced)
½ pound of Shrimp (peeled and deveined)
½ pound of scallops
2 plum tomatoes (chopped)
1 cup of coconut milk
Method:
1. Place oil and curry paste into a large pan and heat on low for 5 minutes
(stirring regularly).
2. Add fish sauce and sugar, stir until all sugar is dissolved.
3. Add red pepper, yellow pepper, red onion and mushrooms. Increase the
heat to medium and cook for 5 minutes, stirring frequently.
4. Add shrimp, scallops and tomatoes, reduce to a low heat and add coconut
milk.
5. Stir occasionally for 10 minutes or until shrimp are opaque and scallops are
firm.
6. Mixture should steam but not boil.
7. Remove from heat and serve.
Serves 4 | 301 Calories per Serving
6. Watermelon Tonic
1 cup of watermelon, chopped into small cubes
1 teaspoon of fresh mint leaves, chopped
2 clove buds
Method:
1. Add the ingredients to a blender.
2. Blend, pour and drink.
:
For details of all these recipes and more visit
active.com/nutrition/articles/16-recipes-that-hydrate
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