Judy E. Buss

The human body is composed of approximately 60% water (not soda!). Water is essential for all body functions; in organs, tissues, joints, spinal cord, eyes, digestion, and for maintaining body temperature. Water also plays a major role in helping to detoxify our bodies, through a number of mechanisms, such as perspiration, intestinal and kidney waste removal, and exhalation.

The unfortunate result of decades-long marketing campaigns by commercial beverage manufacturers, has lead the public to believe that water is boring and can be replaced by their products. Not so fast! In order to maintain good health we must consume 6 – 8 glasses of water daily. Some can come in the form of additive-free beverages made of mostly water, including home-prepared herbal teas, for example. Eating water-rich fresh vegetables and fruit is also part of a wholesome hydration strategy. More about the best sources of clean water later.

Water-based drinks infused with herbs, vegetables and/or fruit are utterly delicious and refreshing. These easy-to-prepare thirst quenchers are awashwith vitamins and minerals and attractive to boot. Because of a greater public awareness nowadays of the joys and benefits of a healthy lifestyle, your guests will, most likely, appreciate and enjoy sipping on chilled infused water. When making these beverages, it is best to use organic fruit and vegetables, since we are not trying to make here pesticide-infused drinks, are we?

Ingredients particularly suited for making enhanced water drinks are: pineapple, peaches, mango, watermelon, orange, lemon, lime, strawberries, cucumber, mint, basil, rosemary, ginger root, and cinnamon.

After you have made a few of those liquid health-bombs you will, no doubt, be inspired to come up with “guzzelion” new combinations. Flavors can be intensified by adding a larger amount of the ingredients or letting the beverage steep longer before consuming. If you desire a more delicate flavor, carefully add more water.

For a variety of reasons, you are better off not depending on commercial (filtered) bottled water. Here is a healthier and more economical option: make your own, using one of several available brands of countertop water-purifying pitchers – Brita, for example. A cartridge inserted into the pitcher lasts for about 8 – 12 weeks, depending on the amount of water used per day. In my kitchen, I maintain 3 of those systems using the clean water for drinking and cooking exclusively. Most brands can be purchased in discount stores, and some supermarkets. Save money and boost your health by cutting down and gradually eliminating health-busting commercial beverages, laden with sweeteners, artificial colors and flavors, corn syrup, and caffeine. These drinks are more expensive than you think when you add to their price the medical bills resulting from consuming them. Beware of loosely-defined and often misleading terms such as “Natural” on the labels of many of these commercial drinks. I raise a glass to your health!

ORANGE-MINT SUNSHINE WATER

1 large orange, unpeeled
6 cups filtered water
10 fresh mint leaves, torn
1-1/2 teaspoons ginger root, peeled, finely grated

1. Scrub the orange clean. With a serrated knife, thinly slice and place in a large pitcher. Add the water, mint leaves, and ginger root. Mix gently.Cover and refrigerate at least 6 hours before serving, stirring occasionally.

2. Before serving, strain into glasses, and garnish each with a sprig of mint, or a slice of orange placed on glass edge.

Tip: After 24 hours, strain remainder of beverage to prevent the produce from rotting in water. Discard the produce. For a more delicate flavor, if desired, serve after 3 – 4 hours rather than 6 or carefully add more water.

LEMON-CUKE QUENCHER

1 large lemon, unpeeled
1 large cucumber, unpeeled
8 cups filtered water
15 fresh mint leaves, coarsely torn
2 teaspoons peeled, finely grated ginger root (about 1.5- inch piece)

1. Scrub the lemon and cucumber clean. Thinly slice and place in a large pitcher. Add the water, mint leaves, and ginger. Mix gently.Cover and refrigerate at least 6 hours before serving, stirring occasionally.

2. Before serving, strain into glasses, and garnish with a slice of lemon placed on each glass edge.

Tip:After 24 hours, strain the remainder of the beverage to prevent the produce from rotting in water. Discard the produce.

PINEAPPLE-BASIL QUENCHER

3 cups finely chopped pineapple
15 basil leaves, coarsely torn
6 cups water

1. Place all the ingredients in a pitcher. Cover and refrigerate at least 6 hours, stirring occasionally.

2. Strain into glass before serving.

Tip: After 24 hours, strain the remainder of the beverage to prevent the produce from rotting in water. Discard the produce.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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