Healthy fruity drinks: peachy tea and berry smoothie

To help wean you off soft drinks and sugary juice drinks made with high-fructose corn syrup, check out these delightfully refreshing fruity drinks.

• Preparation time: 5 minutes.
• Cooking time: 2 minutes.
• Serves 8.

Ingredients:

• 7 black or green tea bags
• 1.5 L (6 c) boiling water
• 500 ml (2 c) no-sugar-added peach nectar or juice
• 500 ml (2 c) sliced peaches (2 medium)
• Ice cubes
• Mint sprigs (optional)

Instructions:

1. Steep the tea bags in boiling water for five minutes. Remove the tea bags.
2. Combine the brewed tea and nectar in a large pitcher. Stir in the peaches.
3. Refrigerate until chilled, at least three hours or overnight.
4. Serve over ice and garnish with mint sprigs, if desired.

• One serving is 250 millilitres (one cup).

Each serving contains:

•  52 calories
• 0 g protein
• 13 g carbohydrates
• 1 g fibre
• 0 g total fat
• 0 g saturated fat
• 0 mg cholesterol
• 9 mg sodium

• When buying the peach nectar or juice, look for a no-sugar-added variety, usually available in the natural foods section of supermarkets.
• Substitute blackberry or blueberry juice for the peach nectar and fresh blackberries for the peaches.

• Preparation time: 5 minutes.
• Serves 2.

Ingredients:

• 30 ml (2 tbsp) whole flaxseeds
• 125 ml (1/2 c) orange juice
• 125 ml (1/2 c) nonfat vanilla yogurt
• 250 ml (1 c) unsweetened frozen mixed berries or blueberries
• 1 small banana, sliced

Instructions:

1. Place the flaxseeds in dry blender, cover and blend until ground into a fine powder.
2. Add the orange juice, yogurt, mixed berries (or blueberries) and banana. Cover and blend until smooth and creamy.

• One serving is one cup.

Each serving contains:

• 200 calories
• 5 g protein
• 36 g carbohydrates
• 7 g fibre
• 5 g total fat
• 0 g saturated fat
• 1 mg cholesterol
• 33 mg sodium

A smoothie is a smart way to start your day, especially when it includes this tasty mix of good-for-you foods.

• Flaxseeds may seem like an unusual addition, but they blend in seamlessly and make this breakfast drink an excellent source of fibre.

These delicious drinks are easy to make and surprisingly nutritious! Try one today for a quick energy boost that's bursting with flavour.