Hydration Recipes with Dietician Shayna Komar & Chef Sue Snape

Hydration Recipes with Dietician Shayna Komar & Chef Sue Snape

Hydration is so important because without enough water, the human body cannot function properly. It is important for your health, especially if you are currently in treatment, to stay hydrated and learn tips and tricks on how to so.

In the attached videos and recipes, Chef Sue gives multiple ideas on how to keep your body hydrated throughout the day. Chef Sue even has some creative ideas on how to make regular water taste great with herbs, fruits, and veggies. We know taste buds can change during treatment, so look at these tips for making water taste better. 

Every cell and organ depends on water to perform its essential functions, including transporting nutrients and oxygen throughout the body, regulating temperature, controlling heart rate and blood pressure, and creating saliva. During treatment, people can lose water from side effects like diarrhea, nausea, and vomiting. Take it slow and steady with your fluid intake throughout the day and enjoy the recipes in the video attached! 

Here are five tips that can help you avoid dehydration:

  1. Drink lots of fluids all day.
  2. Eat foods with high water content (cucumber, lettuce, watermelon, citrus).
  3. Get help managing any side effects that may lead to dehydration.
  4. Don't wait until you are thirsty to drink, keep sipping all day long.
  5. Avoid drinks that are all sugar or have high amounts of caffeine. Small amounts are fine but they do not hydrate as well as non-caffeinated drinks. 

Here are 5 hydration recipes from Dietician Shayna Komar & Chef Sue Snape.

 

Fun Infused Tea And Water

HOT TEA brew and make into iced tea FRUITY FIZZY WATER

  • use fancy glasses

  • add sliced fruit or berries

  • always keep water in the refrigerator for cold refreshment

 

INFUSION IDEAS for iced tea and water

  • hibiscus tea with fresh mint leaves

  • green tea with fresh orange slices

  • ginger tea with fresh lemon slices

  • peppermint tea with fresh mint leaves and a lemon slice

  • chamomile tea with fresh strawberries and mint

 

Smoothies

  • ORANGE SMOOTHIE
    1/2 cup frozen peaches, 1/2 cup frozen strawberries, 1/2 cup frozen mango, 1 cup cold water (more or less based on preference)

  • PURPLE SMOOTHIE
    1/2 cup frozen cauliflower, 1/2 cup frozen berries 1/2 small banana 1 cup cold water (more or less based on preference) *Liquid = water, coconut water, coconut milk, almond milk, oat milk, hemp milk, soy milk **Nutritional Extras = chia seeds, hemp seeds, flax seeds, nut butter or seed butter, protein powder

  • GREEN SMOOTHIE #1
    Spinach (frozen, one cup), green apple (washed, cored and cut up), banana (peeled and fresh or frozen), cinnamon one cup liquid*, optional nutritional extras**

  • GREEN SMOOTHIE #2
    broccoli florets (frozen, 1/2 cup) frozen pineapple (frozen, 1/2 cup) frozen mango (frozen, 1/2 cup), banana (peeled and fresh or frozen), optional nutritional extras**

  • GREEN SMOOTHIE #3
    1 cup romaine lettuce, 1 green pear (peeled and core removed), 1 cup green grapes (washed with stems removed), cinnamon one cup liquid*, optional nutritional extras**

 

Green Vegetable Juice

3 cups cold water 1 large green apple, cored and chopped 1 cup cucumber slices 3 stalks celery 1/2 cup parsley 1-2 lemon, pulp only, seeds/ skin/pith removed optional: fresh ginger, peeled

  • STEP ONE: Put all ingredients in a blender and blend until contents are smooth.

  • STEP TWO: Use a wire mesh strainer and pour the juice through the strainer and into a jar, keeping the pulp in the strainer. Pushing the pulp against the sides of the strainer with the back of a spoon to get all of the liquid out and into the jar.

  • STEP THREE: Once all of the liquid is in the jar, scrape the pulp out of the strainer and compost. Do this as many times as needed until all of the blender contents are strained. This juice is best when it is really cold.

 

Breakfast Bowl

1 cup non-dairy milk (almond, coconut, soy, oat, hemp), 3 tablespoons chia seed optional, vanilla extract, cinnamon, nutmeg fresh fruit, sliced and bite sized nuts and seeds toasted oats, granola

  • STEP ONE:

    Combine the non-dairy milk and chia seed in a container or bowl. Let it sit for 30 minutes or put it in the refrigerator overnight to allow the chia to work its magic!


     
  • STEP TWO:

    slice up fruit, toast seeds and nuts and mise en place (prepare) to design your breakfast bowl! MAKE MULTIPLE JARS OF THESE AT ONE TIME AND GRAB A JAR FOR BREAKFAST EVERY MORNING!

 

Hydration Salad

2 cups diced watermelon (bite sized), 2 cups diced cucumber (bite sized) red onion, sliced thin, soaked in ice water fresh basil leaves your favorite greens (hydroponic lettuce, spinach, arugula)

DRESSING: one lime, juice and zest 1 tablespoon agave / honey / maple syrup, 2 tablespoons extra virgin olive oil, 2 tablespoons rice wine vinegar
 

  • STEP ONE: Wash and cut the watermelon and cucumber into similar sizes.

  • STEP TWO: Peel the onion and slice into thin slices, and place the onion into a bowl of ice water. Let it sit for 20 minutes before straining the water and using in the salad.

  • STEP THREE: Wash the basil and mint leaves and slice the leaves very thin.

  • STEP FOUR: Put all dressing ingredients in a canning jar with a metal lid. Shake vigorously until contents are well combined.

Tags

Suggested Articles