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Healthy Recipes to Keep You Hydrated - RAW SUMMER SALAD w/ Spicy Citrus VinaigretteAccording to the Institute of Medicine, 20 percent of your water intake comes from food. So when you don't reach your water bottle quota for the day, you may have been better off than you thought if your diet consisted of fruit and veg.

We've talked tirelessly about the importance of keeping your vocals hydrated, but water is not the only means of reaching your RDA of H20.



We're continuing our healthy summer food series with recipes to help you reach your daily water intake. Every recipe is loaded with ingredients that contain 80-98% water content, helping you keep your voice and summer body hydrated.

Tomato Salad

 

RAW SUMMER SALAD with Citrus Vinaigrette

Salad

2 cups Zucchini, peeled and cut into disks (95% water)

Professional Voice Blog - Foods to Keep You Hydrated

1 cup Radish, cut thin (95% water)

1 cup Celery, chopped (95% water)

1 cup cucumbers, cut into disks (96% water)

2 large tomatoes, cut into wedges (94% water)

2 Granny Smith Apples, cut into strips (81% water)

1 Bunch Cilantro (roughly 1/2 cup chopped)

Citrus Vinaigrette

1/2 cup Orange juice (85% water)

Professional Voice Blog - Oranges

1/4 cup Grapefruit juice (85-85% water)

1 TBSP Apple Cider Vinegar

3 TBSP honey

1 TBSP Lemon Juice

 

[caption id="attachment_81665" align="alignright" width="470"]100g of grapefruit also packs over 50% of your RDA of vitamin C. 100g of grapefruit also packs over 50% of your RDA of vitamin C.[/caption]

1/4 cup Olive Oil

Pinch of Salt

Pinch of Pepper

Pinch of Crushed Red Pepper Flakes

Put all the ingredients for the vinaigrette in a jar and shake vigorously to emulsify. Store the remaining mixture in the fridge for the next time you prepare the salad.

Cut all the ingredients into a fine julienne and mix together in a large bowl. Dress with the vinaigrette immediately before serving to preserve the crisp texture of the fruits and vegetables, and serve. *Recommended to serve chilled, so after cutting all the vegetables, move them to the fridge before dressing.

 

For more healthy recipes to keep your voice and body healthy all summer long, subscribe!

For ENT-related questions, or any medical concerns, contact the Colorado Voice Clinic.

 

 

Sources

http://coloradovoiceclinic.com

https://www2.ca.uky.edu/enri/pubs/enri129.pdf

http://healthyeating.sfgate.com/list-fruits-vegetable-high-water-content-8958.html

http://www.iom.edu/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx
Tue, Jun 30, 2015 @ 1:39 PM MDT Posted by
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