Dry January: Dietitian shares three fun mocktail recipes to try this month

Every year, thousands of people choose to cut back on alcohol and take part in Dry January, a month-long sobriety commitment that has shown health benefits like improved quality of sleep and more energy. Alcohol-free drink options can go beyond water and tea to beverages that are colorful and fun. Diana Guevara, RD, a registered dietitian with UTHealth Houston School of Public Health, shared three tasty and healthy mocktail recipes to try this month. 

The potassium in coconut water paired with salt is excellent for rehydration, while ginger is believed to aid in digestion, and beet juice may lower blood pressure due to its nitrate content. Each recipe contains three grams of sugar or less and features ingredients that are in season this winter.

The Fresh Start

Start to finish: 5 minutes

Servings: 1

*If you prefer a sweeter drink, use non-nutritive sweeteners like stevia, monk fruit, etc.

3 sprigs (about 10-15 leaves) mint 

½ teaspoon vanilla extract

1 ounce lemon juice

3 ounces passion fruit coconut water; can substitute with any tropical fruit flavored coconut water or plain coconut water

Pinch of salt

Plain sparkling water

1 thin slice (sliced lengthwise) of cucumber

To a shaker, add salt, mint leaves, vanilla extract, lemon juice, and passion fruit coconut water with ice. Shake well until chilled and mint leaves have released some flavor.

Place the cucumber slice in a glass, add mixture, and top with sparkling water. Garnish with extra mint leaves and enjoy!

The Sting-free Bee

Start to finish: 15 minutes

Servings: 1

*If you prefer a sweeter drink, use non-nutritive sweeteners like stevia, monk fruit, etc.

½ teaspoon boiling water

½ teaspoon honey

¼ teaspoon ginger, finely grated

1 ounce (about 1 small or ½ medium lemon) lemon juice 

4 ounces plain sparkling water or lemon-flavored sparkling water

Lemon twist, for garnish

In a small saucepan, heat a small amount of water until boiling. In a small bowl, add boiling water, honey, and grated ginger and mix well until honey dissolves and thickens into a syrup. 

To a shaker, add honey ginger syrup and lemon juice with ice and shake well until chilled. Strain mixture into a glass and top with sparkling water. Garnish with a lemon twist and enjoy!

Un-beet-able

Start to finish: 5 minutes

Servings: 1

*If you prefer a sweeter drink, use non-nutritive sweeteners like stevia, monk fruit, etc.

1 ounce beet juice (look for 100% juice – beet should be the only ingredient)

1 ounce (about 1 lime) lime juice 

½ teaspoon orange extract

4 ounces plain sparkling water or lime-flavored sparkling water

Orange slice, for garnish

To a shaker, add beet juice, lime juice, and orange extract with ice and shake well until chilled. Strain mixture into a glass and top with sparkling water. Garnish with an orange slice and enjoy!

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