In the hot summer months we desire more refreshing liquids to quench what seems like an unquenchable thirst. However, if these quenchers are not properly thought out, they can be a source of unwanted calories and many are nothing but unhealthy flavoured liquids.

There is a small percentage of individuals who prefer light, refreshing morning and evening meals rather than the regular heavy meals. A meal in a glass can be quick, healthy and refreshing but if not properly thought out can be high in calories.

To give your meal in a glass satiety, ensure that there is adequate protein. This protein can be in the form of soy, milk or yoghurt. Then you can add some fat in the form of nuts or seeds along with your other favourite ingredients.

There are a variety of frozen fruits now on the market which make excellent smoothies such as strawberries and blueberries. You can also create your own stock of frozen fruits. For example, ripe bananas can be peeled with citrus juice added then placed in a freezer bag, labelled and put to freeze. The same can be done to mangoes, pawpaw and garden cherries and then added to your meal in a glass at a later date.

You can create a variety of smoothies by combining a fruit and a vegetable, for example mango and carrot. If you need more carbohydrate than is provided by the fruit, add some oatmeal. The ingredients added will depend on your caloric goal, but to prevent you from running for a snack within a short time after having your meal in a glass, ensure that there is adequate protein and some fat. Nuts are a good source of fat and additional protein.

Main dish salads

Salads are also quick options that can keep you cool during the summer. They require limited cooking and can be chilled. Pasta can be used as the staple in the salad. You can choose from a variety of pasta on the market, cook, drain and chill. Add cubes of fruits such as mangoes and pineapple, protein such as hard cheese, ham and/or beans.

Add a few herbs for flavour such as red onion and sprinkle with dressing made from fruit juice and olive oil. Chill the salad and serve on a bed of lettuce garnished with tomato wedges. Serve with small pieces of toast, croutons or flavoured crackers. You can experiment with other staples and meats or fish.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.

Quick meal in a glass

1 cup frozen banana (approx 120 calories)

1 cup frozen strawberry (approx 120 calories)

1 cup soy milk (approx 80 calories)

4 tbps soy powder (approx 140 calories)

4 tsp flax meal (approx 90 calories)

0.5 - 1 cup crushed ice

Blend to desired consistency

Serves 3

This mix provides approximately 20 grams of protein and 10 grams of fat.