12 Hydrating Recipes Under 275 Calories




 
Staying hydrated helps you stay mentally fresh and aids weight loss by preventing overeating. While roughly 80% of hydration needs come from fluids like water and tea, the remaining 20% comes from high-water foods like fruits (watermelon, raspberries and strawberries) and veggies (cucumbers, leafy greens, etc.), which provide lots of nutrients for very few calories. From fruit-based salads to refreshing smoothies, these hydrating recipes are both refreshing and nutritious — all for less than 275 calories per serving.

 

1. WATERMELON SALAD WITH FETA AND MINT

Hydrating Recipes Under 275 Calories

Freezing watermelon briefly compresses the texture and intensifies the flavor, making for a cool, restaurant-style salad that’s actually a breeze to make. Soaking the onions in ice water makes them crunchier and more mild tasting.

Ingredients

  • 1 pound (453g) peeled, seedless watermelon
  • 1/2 teaspoon salt
  • 1/4 small (27g) red onion, very thinly sliced
  • 3 tablespoons (44 ml) fresh lemon juice
  • 1 tablespoon lemon zest, finely grated
  • 2 teaspoons honey
  • 2 tablespoons olive oil
  • Black pepper, to taste
  • 3 cups (2 ounces/57g) arugula or baby spinach
  • 1/3 cup (38g) crumbled feta cheese
  • 4 tablespoons (5g) torn fresh mint leaves

Directions

Cut the watermelon into 1-inch cubes. Sprinkle with salt and place in an even layer in a large zip-top plastic bag. Press out as much air as possible and lie the watermelon flat in the freezer. Place a few items on top to weigh the fruit down (such as bags of frozen vegetables). Freeze for 2 hours.

Meanwhile, soak the sliced red onions in a large bowl of ice water. In a separate bowl, whisk together the lemon juice, zest and honey. Slowly whisk in the oil and season with pepper.

Remove the watermelon from the bag and transfer to a large serving bowl. Drain the red onions, pat them dry and add them to the bowl. Add the arugula and dressing; toss to coat. Sprinkle the cheese and mint over the top of the salad and serve immediately.

Serves: 4 |  Serving Size: 2 cups

Nutrition (per serving): Calories: 132; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 11mg; Sodium: 410mg; Carbohydrate: 15g; Dietary Fiber: 2g; Sugar: 14g; Protein: 3g




 

2. MANGO-MANDARIN SMOOTHIE WITH TURMERIC

Turmeric is a superfood packed with antioxidants and anti-inflammatory compounds. It also makes this fruity Mango-Mandarin Smoothie a gorgeous shade of gold. Garnished with juicy mandarin segments, it’s a breakfast fit to kick off a great day.

Ingredients

  • 1 medium mango, peeled, cubed and frozen
  • 1 1/4 cups (10 ounces/300 ml) 0% Greek yogurt
  • 1 tablespoon (15 ml) fresh turmeric, chopped
  • 1 cup (240 ml) mandarin sections, save 8 sections for garnish

Directions

The day before, prep the mango, place on a sheet pan and freeze until solid, then transfer to a freezer-safe container.

Place the yogurt, turmeric, mandarin sections (reserving 8) and frozen mango in a powerful blender. Blend until smooth and creamy.

Divide the smoothie between two glasses. Garnish with mandarin sections, either skewered on 5-inch skewers or placed on top of the smoothie.

Serves: 2 | Serving Size: 1/2 recipe

Nutrition (per serving): Calories: 244; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 65mg; Carbohydrate: 46g; Dietary Fiber: 5g; Sugars: 39g; Protein: 17g

Nutrition Bonus: Vitamin A 50%; Vitamin C 147 %; Calcium 21%; Potassium 20%; Iron 10%