One of your new year’s resolutions might include cutting back on all the alcohol you probably indulged in at holiday parties and on New Year’s Eve. If you’re sticking with a “Dry January” this month, you’re in luck for a couple of reasons. First of all, alcohol dehydrates you and withholding from drinking before a race may improve your endurance training, according to research. Also, superfood-infused healthy mocktails are having a major moment right now. These dietitian-approved recipes are bright and colorful, so they’re perfect for your Instagram feed, but they are also low in sugar, not to mention easy to prepare in batches for entertaining. Make 2020 the year of the mocktail with these recipes (maybe even beyond Dry January)!
Healthy Mocktails: Level-Up Your At-Home Mixology Skills
1. Sparkling Cranberry Kombucha Mocktail
Recipe and image from The Real Food Dietitians, Stacie Hassing. RDN and Jessica Beacom, RDN
This drink is a win all-around: Not only it is crisp, tangy (thanks to a hit of ginger) and refreshing, but it’s also low in sugar and high in probiotics. The kombucha packs over 6 billion probiotics into one serving, which is more than you’d get in some probiotic supplements. Plus, you’ll feel so good and won’t have the slightest bit of a headache after drinking it.
2. Blood Orange Mocktail
Recipe and image from Marisa Moore, RDN
The best part about this mocktail is the generous dose of Vitamin C (over a day’s worth in one blood orange, Moore says), which can help boost your immunity this time of year. It mingles with honey and vanilla flavors, and lime sparkling water to add that sweet fizz.
3. Pomegranate Margarita Mocktail
Recipe and image from Sara Haas, RDN, LDN
Margaritas are always fun, but not everyone can or wants to deal with a tequila hangover. This margarita mocktail is made with fresh lime juice, pomegranate juice, and sparkling lime seltzer. It’s a drink that actually has antioxidants, thanks especially to the pomegranate.
4. Blueberry Ginger Mocktail
Recipe and image from Carlene Thomas, RDN
There are antioxidants and vitamins abound in this blueberry-filled drink — it contains blueberry juice and actual blueberries, plus a full shot of ginger. A cinnamon stick adds some warmth and sweetness as a garnish, and you can finish it off with a sprig of fresh mint as well.
5. Grapefruit Mint Mocktail
Recipe and image from Sarah Gold Anzlovar, MS, RDN
If you prefer your mocktails a bit tangier, this is your answer. The kombucha and grapefruit bring a tartness (The kombucha is also a gut-healthy fermented drink), which combined with the grapefruit seltzer and mint, is perfectly refreshing.
6. Sparkling Apple Cider Mocktail
Recipe and image from Rebecca Clyde, MS, RDN, CD of Nourish Nutrition blog
This one’s super easy to create, but looks really fancy in a stemless champagne glass. Just take sparkling apple cider and slice lime, orange, and grapefruit (or the citrus fruits of your choice for extra Vitamin C) and garnish with some fresh rosemary, too.
7. Citrus Chia “Fresca” Mocktail
Recipe and image from Emily Kyle, MS, RDN, CLT, HCP
During winter citrus season, you can create your own citrus mocktail with fresh ingredients. This one will taste just like citrus soda, but without the deluge of added sugar. The chia seeds add protein and fiber to the mix too. Best of all the citrus in this drink is designed to replenish your electrolytes and potassium, so it’s a great post-workout mocktail to have on hand in a huge pitcher in the fridge.
8. Strawberry Sparkling Mocktail
Recipe and image from Tara Rochford, RDN
Even if it’s not the time of year to be lying on the beach or by the pool, you can still feel that same poolside vibe with this thirst-quenching mocktail. The ingredients are just strawberries, lemon juice, sparkling water, and to make it sweeter, you can add natural coconut sugar if you prefer.