Juicy foods: need fluid fast? Drink water. Otherwise, foods with a high water content can provide taste, texture and variety as they contribute to your body's reservoir

Natural Health, July-August, 2004 by Molly Siple

It's a sultry summer day, and your body is begging for liquid. You could reach for a glass of tap or a bottle of designer water. But why not opt for a great slice of watermelon? It's sweet, succulent, the color of the sunrise, and 97 percent [H.sub.2]O.

It's not just the heat. Women need about 2.2 liters or 9 cups of fluid daily--men require about 12 cups--just to replace what's naturally lost to perspiration, exhalation and, well, you know.

That would be a pretty big water bottle to drag around. But you likely get about a liter of fluid from what you eat--more if you make the right choices. Atop the list of juicy foods are fruits and vegetables: Grocery stores and farmers markets are piled high with cucumbers (97 percent water), tomatoes and zucchini (95 percent), eggplant (92 percent) and peaches (87 percent). Use them in salads, soups and stews to help satisfy your body's thirst; for dessert, try sorbets, custards or fresh fruit. Indulge in a cocktail of freshly squeezed tangerine juice blended with melon for added fiber and micronutrients.

Some relatively "dry" ingredients are also a good source of fluid. These are the foods that act like sponges as they cook, such as beans, grains and pasta. A cup of red kidney beans is 77 percent water--that's more than 3/4 cup of liquid--while 1 cup of couscous supplies 1/2 cup of water.

Surprisingly, baked goods are part liquid. One slice of whole-wheat bread is about one-third water and a tortilla somewhat more. A roasted chicken breast is 65 percent water, baked salmon totals 62 percent and cheeses like blue and cheddar are about 40 percent water.

Even a fast-food hamburger (with condiments, lettuce, tomato and onion) is half fluids, though its high salt content actually increases your water needs.

Almost every food supplies fluid, so a varied diet helps fill your need for replacement water. But in this hot weather, why not take advantage of nature's truly juicy bounty?

savory fish stew
SERVES 6

WATER CONTENT PER SERVING:
APPROXIMATELY 1 1/2 CUPS

You can choose or add other fish, or
make the dish vegetarian by substituting
1 1/2 pounds of tofu for the halibut and
using 4 spicy soy sausages, Replace the
chicken broth with a vegetable broth
flavored with carrots, celery and onions
and simmered for 30 minutes.

1 yellow onion, outer skin removed
  and diced

1/4 cup extra-virgin olive oil

3 cloves garlic, crushed and minced

1 28-ounce can nonfat, low-sodium
  chicken broth, or homemade broth

1 28-ounce can peeled tomatoes

6 medium-size rose potatoes, washed
  and quartered

2 Italian turkey sausages

2 pounds halibut filets

1 bunch spinach, stems removed and
  thoroughly washed

1 teaspoon Tabasco sauce
  salt and freshly ground pepper

(1) In a small skillet, saute the onion in
olive oil until it is translucent and golden,
about 8 minutes. Add the garlic and cook
for another 2 or 3 minutes.

(2) Transfer the onion and garlic to a large
pot. Add chicken broth, tomatoes and
potatoes. Bring to a boil and reduce heat
to medium. Cook uncovered until the
potatoes begin to soften, about 15 minutes.

(3) Meanwhile, remove the casings from
the sausages and cut the meat into 1/2-inch
pieces. Prepare the halibut filets by
removing all remaining bones and skin.
Cut into large chunks.

(4) Add the sausage and halibut to the
broth. Cook, partially covered, over
medium heat for 10 minutes. Add the
spinach, Tabasco sauce, salt and pepper.
Continue to cook an additional 5 to 10
minutes. Serve immediately.

PER SERVING: 497 calories, 28% fat (15.5
g; 2.74 g saturated), 38% carbs (48.3 g),
35% protein (42.5 g), 7.17 g fiber, 459 mg
sodium.

PER SERVING (vegetarian): 439 calories,
35% fat (18 g; 2.63 g saturated), 46%
carbs (53.2 g), 19% protein (20.7 g),
8.08 g fiber, 512 mg sodium.

vegetables provencal
SERVES 6 WATER CONTENT PER SERVING: APPROXIMATELY 1 1/2 CUPS

This delectable vegetable stew, also known as ratatouille, is a rich
combination of flavors--and the raw ingredients contain almost 10 cups
of water! To preserve the water content, simmer the vegetables in a
deep pot with the lid on. Serve the ratatouille hot or at room
temperature. Ideal accompaniments include crusty French bread,
marinated olives and goat cheese.

1/4 cup extra-virgin olive oil

1 medium yellow onion, outer skin
  removed and cut in 1/4-inch slices

2 cloves garlic, crushed and minced

1 medium eggplant, peeled and cut
  horizontally in 1/2-inch slices

2 bell peppers, cored and diced

1 medium zucchini, trimmed and cut
  horizontally in 1/2-inch slices

4 tomatoes, trimmed and coarsely
  chopped

1/2 cup water

  salt and freshly ground pepper

3 stems fresh basil

(1) Put the olive oil and onion in a large pot with
a tight-fitting lid. Cook over medium-low heat,
stirring occasionally, until the onions begin to
soften and become translucent, about 10 minutes.
Add the garlic and cook 2 minutes more.

(2) Add the eggplant, bell peppers, zucchini,
tomatoes and water. Season with salt and pepper.
Stir gently to combine. Cook covered, over
medium heat, stirring occasionally so that the
vegetables cook evenly. When the vegetables
have softened, after about an hour, add the
basil. Continue to cook the vegetable mixture
for another 15 minutes to combine flavors.
Correct seasoning if necessary.

PER SERVING: 142 calories, 49% fat (8.39 g;
1.15 g saturated), 43% carbs (16.8 g), 8% protein
(3.05 g), 4.8 g fiber, 53 mg sodium.

moroccan lamb shanks with spice-scented couscous
SERVES 6 WATER CONTENT PER SERVING: APPROXIMATELY 1 1/2 CUPS

Tender lamb cooked in broth makes a wet and wonderful dinner for
friends. Or savor it vegetarian-style: Add vegetable broth rather than
chicken, and replace the lamb with 2 turnips, 3 carrots and 3 small
zucchini. Slice the vegetables into 1/4-inch slices, add along with
the squash and chickpeas, and simmer for 45 minutes. Thanks to the
traditional chickpeas and couscous, this dish provides a source of
complete protein, with or without meat.

1 tablespoon each: cinnamon,
  ground cumin and
  powdered ginger

1 teaspoon salt

1/3 cup extra-virgin olive oil, plus
  1 tablespoon, divided

3 18- to 20-ounce lamb shanks

1 yellow onion, diced

4 cloves garlic, crushed and minced

1 cup dry red wine

6 cups nonfat, low-sodium
  chicken stock or homemade
  stock, divided

1 medium-size butternut squash,
  peeled, seeds removed and diced

1 15-ounce can chickpeas
  salt and freshly ground pepper

1 10-ounce box whole-wheat couscous
  cilantro sprigs for garnish

(1) In a small bowl, mix together the cinnamon,
cumin, ginger and salt. In a second bowl, whisk
together 2 tablespoons of the spice mixture with
1/3 cup olive oil. Place lamb shanks in a shallow
baking dish and rub the oil-spice mixture all
over them. Cover with plastic wrap and refrigerate
8 hours or overnight.

(2) In a heavy, large skillet, heat the remaining
tablespoon of oil over high heat and add the
lamb shanks. Cook until browned on all sides,
turning occasionally, about 10 minutes. Transfer
to a plate.

(3) Add the onion to the skillet and cook on
medium heat until the onions soften and turn
golden, stirring occasionally, about 10 minutes.
Toward the end of the process, add the garlic.
Add the wine and boil on medium-high heat
until reduced to a glaze, about 4 minutes.

(4) Return the lamb to the skillet, arranging the
shanks in a single layer. Pour in 4 cups of the
chicken stock, adding water if necessary to cover
the meat. Bring to a boil, partially cover, reduce
heat to medium-low and simmer 1 hour.

(5) Add the squash and chickpeas, and continue
to cook for 45 minutes. When the lamb is fork-tender,
remove the shanks and place on a cutting
board. Cut the meat from the bones and
return the meat to the pot. Season with salt and
pepper. Keep on low heat while you prepare the
couscous.

(6) Put 2 cups of chicken broth and the remaining
spice mixture in a medium pot with a tight lid.
Bring the broth to a boil and stir in the couscous.
Cover, remove the pot from the heat and let
stand 5 minutes. Fluff the couscous lightly with
a fork and place 2 heaping spoonfuls in 6 wide
soup bowls. Top with a portion of lamb and
surround with vegetables and broth. Garnish
with cilantro.