The craving for a refreshing drink when the weather is hot is stronger than ever. However, store-bought juices and sodas are often packed with preservatives and hidden sugars, making them less than ideal. That’s why more people are opting for healthier homemade drinks.
Dietitians agree that when you use fresh, natural ingredients, you get better nutrition and real health benefits. Making your own drinks means you control what goes in, and you’re getting the best for your health.
Refreshing juices to fuel your day
Celebrity chef Siphokazi Mdlankomo from Cape Town says to get a refreshing drink, you need fresh ingredients, such as herbs, fruit, and vegetables.
She likes preparing hers for breakfast because they are refreshing and help her have energy for whatever the day is set to bring. “I never go wrong with mixing leafy greens, herbs, and other healthy ingredients.”
Mdlankomo adds, “The best thing about homemade drinks is that, instead of adding sugar, you opt for sweet condiments, and you get natural sugars instead.”
She notes that you can make freshly squeezed beetroot juice with simple ingredients. All you need is beetroot, carrots, ginger, apples, and lemon.
Roughly peel the ingredients and put them in a blender or food processor. You can add lemon zest as well for taste. Add a little bit of water, blend, and serve. She says you can store your juice for up to five days.
If you want green juice, Mdlankomo has a refreshing recipe for you. You will need cucumber, pineapple, mint, apple, ginger, and lemon.
“Use the same method and serve. You can have your juice with ice; it’s refreshing and tasty.”
Fresh iced teas and mocktails
The founder of Thyme with Chefs, Chef Athi Ntwakumba, says refreshing homemade healthy juices are a go-to thirst quencher for any day. If you want to get fancy and indigenous, he’s got you covered with a mocktail.
“Mocktails can be just as flavourful and interesting as regular cocktails, but at a fraction of the price, as we all know alcohol can be pricey,” he adds.
His advice for this summer is to make plenty of iced teas and then add whatever ingredients you have in your fridge or garden – anything from mint, celery, ginger, thyme, rosemary, parsley, or even any fruit pieces.
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Sip your way to better health
Zandile Mengwai, a registered dietitian from Johannesburg North, says what makes homemade drinks special is that they are not only sugar-free but also medicinal.
She explains, “Herbs such as basil, oregano, turmeric, ginger, garlic, and peppermint are excellent antioxidants that help prevent illness, infections, and colds.”
Mengwai says homemade drinks should be consumed immediately after preparation. If not, storing them in the refrigerator for no more than 2-3 days is still safe for consumption.
“Avoid adding sugar, honey, salt, acid, alcohol, or any other artificial additives, as this can increase the risk of being overweight or obese, which is often linked to chronic diseases such as diabetes, cancer, and heart diseases.”
She further recommends opting for healthy choices like citrus fruits such as lemons, mangoes, strawberries, and papayas, which are excellent sources of vitamin C.
“You can also include freshly squeezed fruit juices, coconut juice, or vegetable juice, but be cautious not to overuse them as they contain natural sugars.”
Zandile Mengwai
Mengwai also notes that if you are buying store-bought juice, which is often added with additives and sugar, you can look for labels indicating sugar-free, zero, or diet.
“To confirm, check the sugar content listed as 0% or 0g in the nutritional information table on the back of the package.”
She further explains that “sugar-free” means no sugar has been added, but it may contain artificial sweeteners. While artificial sweeteners are safe for consumption, she cautions that they should not be consumed in large amounts.
Cool off with chef Athi Ntwakumba’s homemade drinks
Imphepho ice tea mocktail
Serves 5
Ingredients:
- Handful spring of impepho
- 3 rooibos teabags
- 1l water
- 100ml of fresh lemon juice
- Grind of 1 lemon zest
Serve with lots of ice blocks or crushed ice if you want to be fancy, and garnish with a spring of impepho.
Method:
Brew the litre of water and add all the other ingredients, this should just boil and then you leave it to cool down before adding your ice and garnish.
Minted & ginger rooibos ice tea
Serves 5
Ingredients:
- 1 litre brewed rooibos
- 50g fresh ginger
- Handful of mint
- 50g honey
Method:
In a blender, blend all the ingredients, strain with a sieve and serve with crushed ice and garnish with fresh mint.
Rooibos “sour”
Serves 5
Ingredients:
- 1 litre brewed rooibos
- 2 egg whites
- 150ml lemon juice
- Spring of thyme
- 50g honey
Method:
Whip the egg whites to a hard peak and keep aside. In a cocktail shaker or a bottle shake the rest of the ingredients until combined and foamy. Serve in a whiskey glass and top with the whipped egg whites and garnish with a slice of orange.
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