But surprise: We’re fans of two new items: Banana Nut Oatmeal and McCafé Cherry Berry Chiller.

Now available nationally, these two limited-time “Flavors Of Summer” are nutritious options that are made to order from fine ingredients.

Blueberry Banana Nut Oatmeal

Blueberry Banana Nut Oatmeal tops brown sugar-laced oatmeal with fresh, plump blueberries and crunchy walnuts. There is a hint of banana—though we wish there wre more than a hint!

Each portion contains two servings of whole grain* and 1/4 cup of blueberries, one of the highest-antioxidant foods.

So good for you: oatmeal with walnuts and fresh blueberries. Photo courtesy McDonald’s.

Those who like to keep track of nutrition should note that walnuts are arguably the healthiest nuts.

People who prefer their oatmeal without sugar can order the year-round menu staple, Fruit & Maple Oatmeal, with fresh apple, raisins and cranberries (it is available with or without brown sugar). If you want the fresh blueberries, just ask.

*Why you need whole grains.

Cherry Chiller: a refreshing fruit slush. Photo courtesy McDonald’s

McCafé Cherry Berry Chiller, a fruit slush, is made to order, with 100% fruit juice, natural cherry and raspberry flavors and crushed ice.

Available through September 3rd, while supplies last, the suggested retail prices are $1.69 (small, 12 ounces), $1.99 (medium, 16 ounces) and $2.29 (large, 22 ounces). In hot weather, the large size will be a godsend.

McCafé Frozen Strawberry Lemonade is also part of the summer menu. The McCafé line includes fruit smoothies and espresso drinks, as well.

McDonald’s is the leading foodservice provider in the U.S., serving more than than 26 million customers daily at some 14,000 restaurants. More than 11,500 are wi-fi enabled.

So, answer your email as you enjoy a leisurely bowl of oatmeal, followed by a Cherry Berry Chiller chaser.

It’s the original smoothie, when mixed with ripe fruit. And it’s our Top Pick Of The Week.

Lassi is a four thousand year-old drink. Dahlicious produces its lassi in Vermont, with Indian-style yogurt made from the milk of meadow-grazing, rBST-free cows living on family farms.

What a refreshing and nutritious treat! We’ve been enjoying all four flavors: Alphonso Mango, Ecuador Banana, Oregon Strawberry and Wild Maine Blueberry.

Read the full review: Lassi come home!

Make your own lassi. Cooking video and recipe.

How much do you know about yogurt? Check out our Yogurt Glossary.

Guess what: It’s good for you (unless you
have high blood pressure or other
sensitive condition). Photo by Ermek | IST.

Today, we know that to be an old wive’s tale. We also know that coffee, like tea, is full of beneficial antioxidants.*

Coffee has been tied to the reduction of some cancers and other diseases. Here’s an overview of its benefits from the Harvard Medical School.

And now, according to studies conducted by the Harvard School of Public Health and Brigham and Women’s Hospital, reported in EverydayHealth.com, coffee may also help fight type 2 diabetes.

The Harvard study found the more coffee people drank, the greater the protection against diabetes.

*There are many different types of antioxidants. Those in coffee are completely different than EGCG, the principal antioxidant in tea.

Yet a recent study at the University of Minnesota School of Public Health supports consumption of decaf. It followed more than 28,000 postmenopausal women for 11 years. Those who drank at least six cups of coffee daily, particularly decaffeinated, had a 33% lower risk of type 2 diabetes than non-drinkers.

More than half of Americans drink coffee everyday, according to the National Coffee Association. In fact, coffee is the number one source of antioxidants in the U.S. diet, according to a study by researchers at the University of Scranton.

What’s In The Coffee That Protects Against Type 2 Diabetes?

Researchers haven’t pinpointed the magic bullet as of yet. But both regular and decaffeinated coffees contain a high amount of the antioxidants chlorogenic acid (one of the compounds that provides coffee’s flavor) and magnesium. These ingredients can improve the body’s sensitivity to insulin and may help lower the risk of type 2 diabetes.
So should you put on the coffee pot and drink another few cups? Only if you were going to do it anyway.

Says Sue McLaughlin, RD, CDE, president of health care and education at the American Diabetes Association, “More study is needed to determine why and how the study results occurred and to determine recommendations going forward.”

She also notes that just one 6-ounce cup of regular coffee contains 103 milligrams of caffeine, a substance “that has been shown to increase blood pressure in some individuals.” (That’s a very small cup! At Starbucks a Tall is 12 ounces, a Grande is 16 ounces and a Venti is 20 ounces). Heavy coffee consumption also may increase cholesterol levels.
What Does This Mean For You?

Speak with your healthcare provider, of course. But most people can keep drinking coffee in amounts they enjoy. There’s probably no reason to feel guilt over having an extra cup or two: It just may be good for you.

How Much Do You Know About Coffee?

Check out our informative Coffee Glossary.

Purple Peruvian potatoes, a delight at the
table. Photo by Mona Makela | IST.

Both chefs and nutritionists advise adding color to each meal. Chefs like brightly-colored foods for aesthetics as well as flavor; nutritionists like them for their powerful antioxidants, such as lycopene and anthocyanin.*

It doesn’t get more colorful than red: beets, bell peppers, cherries, chiles, cranberries, raspberries, red graperfruit, strawberries, tomatoes and watermelon are alluring to the eye as well as the palate.

The blue-purple group is equally appealing if much smaller, consisting largely of blueberries, blackberries and purple potatoes, also known as purple Peruvian potatoes† and blue potatoes.

Think of the different ways you can combine both shades. The recipe below combines red beets with purple potatoes for a delicious riot of color.

A BITE OF POTATO HISTORY

Potatoes originated in Peru. Millennia ago, they grew wild in the foothills of the Andes Mountains. Along with many other varieties of potatoes, they were cultivated around 3,000 B.C.E. by the Incas.

Imagine European cuisine without potatoes! But there were none until the Spanish conquistadors reached the shores of Montezuma’s empire (modern-day Mexico) in 1519. Potatoes sailed back to Spain a few years later (see the history of potatoes).

The starch level is medium, so purple Peruvians are an all-purpose potato. They have a creamy texture and are rich in flavor. Try them baked, broiled, fried or mashed to add color and style to your meals. We turn them into a red, white and blue July 4th potato salad (with white potatoes and grape tomatoes); and make purple potato chips as a glamorous garnish to main courses.

Creamy and earthy-tasting (like russet potatoes), some varieties have a nutty flavor. The color is very dramatic, although some varieties become a lighter lavender shade after cooking.

Once a rarity, purple potatoes can now be found markets nationwide. There’s also a purple-fleshed “Okinawan” sweet potato, a staple in Hawaii. Look for it in Asian markets.

*These antioxidants may help with everything from fighting heart disease and prostate cancer to decreasing the risk of stroke and macular degeneration.
†Purple potatoes are now grown around the world.

Ingredients

Salad Ingredients

 
Dressing Ingredients

1. Place potatoes in a large saucepan fitted with a steamer basket. Steam for 15 minutes or until potatoes are tender when pierced with a sharp knife. Let cool, then cut into bite-size pieces.

2. Whisk together dressing ingredients in a small bowl and toss with potatoes, beets and onions. Season to taste with salt and pepper; cover and chill for at least 1 hour, stirring occasionally.

3. Just before serving, lightly toss arugula with potatoes. Sprinkle with walnuts and Parmesan.

Hungry for more?

Here’s another recipe: Peruvian Potatoes With Feta Sauce. It’s comfort food with a pinch of spice.
  

The original smoothie, or yogurt “milkshake,” was lassi, a chilled yogurt drink served savory or sweet, blended with fruit. In much of India, where every day can be hot, it’s a refreshing and nutritious drink.

You can make your own fruit lassi at home, using the blender technique (think of how easy you have it over blenderless households that need to use the ancient technique of puréeing the fruit and blending it in a bowl with a handheld utensil).

This video recipe shows how to make mango lassi (arguably the favorite flavor) with 1 large ripe mango, 1/3 cup plain yogurt, 1/3 cup cold milk and a 1/2 cup of ice, plus a pinch of salt for flavor contrast.

You can vary the fruit, add herbs and spices, and garnish as you wish with a piece of fruit on the rim, herbs (mint, basil) or a shake of cardamom, cinnamon or nutmeg.

SECOND LASSI RECIPE: YOUR FAVORITE FRUIT LASSI

Ingredients

Makes two portions.

 
Preparation

1. Combine all ingredients in a blender carafe and blend.

2. Garnish as desired and serve.
 
Keep these recipes on hand for the next hot day!