Left: Smoothie anyone? Try Earl's Juice Garden's delicious fruit smoothie made from strawberry, banana and pineapple when you want something fun yet healthy on a hot summer day.Right: Cucumber and apple juice made without sugar and water is both refreshing and healthy and if you are on a diet or a diabetic it is the perfect juice in your quest for a healthy lifestyle. This one is courtesy of Earl's Juice Garden.

Keisha Shakespeare-Blackmore, Staff Reporter

The summer heat is on and the body will need a constant supply of refreshing juices, iced concoctions, smoothies and thirst-quenching beverages. So for the rest of July, Food will take readers through a range of liquid libations to keep the humidity at bay. Enjoy!

The children should be on Summer holiday by now and they often get hyperactive when they need a Summer cooler to beat the oppressive heat. Popular Jamaican favourites 'suck-suck', bag juices, icicles, snow cones, sky juice, kisko pops and even that old time shaved ice with syrup are the next best thing to taking a dive in a nearby river or beach.

Summer coolers

These summer coolers are frozen novelties that come in bright colours and flavours. The beauty of having your own Summer cooler is that you can personalise your flavours. Though you cannot do it with the kisko pops and the bag juices as they are not home-made, you can still choose your favourite flavours. So if you love cherry, lime, orange or grape, or feel variety is the spice of life, you can have it. What is even more interesting is that both parents and children can have fun while making them. Also, there are the healthie such as blended fruit juices, smoothies and shakes for the health conscious.

Frances Mahfood, nutritionist at the Heart Foundation of Jamaica in Kingston, said that it is always better to consume fruit juice instead of artificially-flavoured drinks. She notes that it must be 100 per cent juice in order to get the necessary nutrients. She also pointed out that making your own does not have to be expensive especially if you use fruits that are in season.

Health benefits

Fruit juices are not just thirst quenchers but have many health benefits. For example, cranberry, grapes, orange with the pulp and pomegranate are very nutritious and tasty. Studies have shown that cranberry aids in the prevention of heart disease and reduces the risk of cancer and urinary track infection. Other juices such as mango are very healthy and act as antioxidants. Plus, mangoes are rich in Vitamin A and C.

Making your own fruit juice is not just healthy but also cost-effective. When it is hot, people tend to drink a lot but remember to dilute a glass of fruit juice, especially if you are watching your weight. For example, four ounces of juice with four ounces of water. Mrs. Mahfood said that portioning food is very important because though fruits are healthy, they also contain sugar and excess sugar converts to fat in the body. She added that for a balanced diet, you should have three servings of fresh fruits and one glass of fruit juice.

She pointed out also that vegetable juices such as cucumber, callaloo and celery are even more nutritious and contain fewer calories. Also, the old favourite, coconut water, especially from the younger coconuts has less sugar, is low in calories, is extremely refreshing and is fat-free.

This fruit shake made from papaya, banana, cane juice and soya milk is a health and delicious treat for children.

Nothing beats a glass of cool and refreshing otaheite apple juice to relax you when you are too hot to even think. - photos by Keisha Shakespeare-Blackmore/Staff Reporter