5 healthy mocktail recipes

Mary Cotter Nutritional Therapist Mary Cotter is a Registered Nutritional Therapist. She provides personalised nutrition designed to help you achieve your health goals and improve your wellbeing. More by this author
Going alcohol-free doesn't have to mean drinking endless orange juice or water. Mary Cotter's mocktail recipes will help you toast in style.

There's no reason why you should feel left out if you are trying to be a bit healthier. These mocktail recipes are delicious and fun alternatives to alcoholic drinks and are full of great nutrients too.

Mulled Apple Spice

  • 1L fresh apple juice
  • Strips of orange peel
  • 1 cinnamon stick
  • 2 star anise
  • 3 cloves
  • Xylitol or honey to taste

Preparation

Heat the apple juice in a saucepan. Add the orange peel, cinnamon, cloves and star anise. Simmer for 5-10 minutes. Sweeten to taste.

Nutritional information

Apple juice is rich in vitamin C, which helps keep blood vessels, ligaments and skin healthy, as it helps produce collagen. It also supports wound healing and your immune system. As a natural antioxidant, vitamin C slows down the aging process and protects your body’s cells from damage from toxins such as cigarette smoke and exhaust fumes.

Cinnamon contains chromium which may help reduce cravings for sweet foods.

Mulled Chocolate Dream

  • 2 tbsp xylitol
  • Zest and juice of two clementines
  • 2 cinnamon sticks
  • ½ tsp. ground cinnamon
  • 500ml milk or sugar free almond milk
  • 100g 85% chocolate chopped
  • Unsweetened cocoa powder for sprinkling

Preparation

Place the xylitol and clementine zest and juice in a saucepan and simmer over a low heat until the xylitol has dissolved and the liquid is syrupy.

Add the cinnamon sticks and ground cinnamon to the saucepan along with the milk and chopped chocolate. Simmer on a low heat until the chocolate has melted, whisking with a fork to blend in the chocolate.

Remove the cinnamon sticks from the pan and rinse them. Pour the hot chocolate into two heatproof glasses or cups and top with a dusting of cocoa powder and place a cinnamon stick in as a stirrer. Serve straight away.

Nutritional information

Dark chocolate is full of antioxidants which help to fend off illness. And cinnamon is a natural metabolism booster which may also help reduce cravings for sweet foods due to its chromium content.

“TOP TIP: Berries, ginger and fresh mint can be stored in the freezer ready for mocktail making.”

The Zingy Martini

  • 1 cup of raspberries, blueberries and strawberries
  • ½ a fresh pineapple, peeled and cored
  • 1 stick of celery (plus one for garnish)
  • Fresh ginger, thumb size
  • Chia seeds (to garnish)

Preparation

Blend the berries with grated ginger and a splash of water. Pour over ice in a glass. Rinse out your blender and blend the chopped fresh pineapple, about 3 rings, and a stick of celery. Blend until combined. Add a splash of water or apple juice to help it blend smoothly. Pour the pineapple mixture over your berry mix and garnish with chia seeds and a stick of celery.

Nutritional information

Pineapple contains bromelain which provides digestion-related and anti-inflammatory benefits. It acts as an enzyme, supporting digestion and the breakdown of foods in the intestinal tract, assisting the absorption of vitamins and minerals from food. After all, you’re not what you eat but what you absorb. Pineapple is also high in immune supporting vitamin C.

Ginger is warming and anti-inflammatory and supports healthy digestion. It is also used traditionally to minimize nausea.

Chia seeds are high in fibre and antioxidants. Chia seeds are high in good quality protein, much higher than most plant foods. They are also very high in omega 3 fatty acids, which supports heart health.

Virgin Mary

(Serves 2)

  • 2 long glasses filled with ice
  • 175ml tomato juice
  • 30 ml lime juice
  • 2 tsp of Worcestershire sauce
  • 2 dash of celery salt
  • 2 dash of ground black pepper
  • Tabasco to taste
  • Celery stalk for garnish


Preparation

Combine all the ingredients and pour over ice into glasses. Garnish with a celery stalk.

Read the label on your tomato juice. Shop-bought tomato juices are often made with added sugar and a lot of salt. Try using tomato passata instead of juice or juice your own tomato juice. Alternatively, search for a sugar/salt free tomato juice in the health food store. The spices in a typical Virgin Mary make all that added salt unnecessary.

Nutritional information

Tomatoes contain lycopene, an antioxidant found to promote healthy ageing and to help reduce the risk of some cancers, including prostate cancer.

Watermelon Mojito

  • ¼ piece watermelon flesh 
  • 2 Limes, thinly sliced 
  • Handful fresh mint 
  • Coconut water
  • Agave syrup or honey to sweeten

Preparation

Place the watermelon in the bottom of your glass. Add four or five thin slices of lime to your glass, along with a few mint leaves. Take a spoon and crush these ingredients together to release the flavours. Fill the glass with ice and add coconut water to fill the glass.

You can add a little honey or agave syrup to sweeten if required. Finish off with a sprig of mint to garnish.

Nutritional information

Coconut water is naturally high in magnesium and potassium. Magnesium supports the musculoskeletal system and may prevent muscle cramp. Its potassium content supports hydration.

Monday 9 November 2015

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