As temperatures rise, lingering longer outdoors calls for cold drinks to savor while the evening draws on or anytime something refreshing and light is desired. But happy hours or a night on the patio need not involve alcohol or sugary beverages like soda pop. The following DIY options are non-alcoholic sips which can be easily made at home with budget-friendly ingredients.
Summer Crush
Prep time: 10 min. Total time: 1 hour Servings: 1 (12 oz.)
A gluten-free orange slushy ideally suited for warm weather—plus those on a keto diet.
Ingredients
- ½ c. orange pineapple juice
- ½ c. sparkling water
- ½ c. ice
- ½ T. stevia
Directions
- Blend all ingredients on med-high for 20-30 seconds.
- Serve in a highball glass or a chilled tumbler.
- If not drinking immediately, the slushy can be placed in the freezer for an additional 30-45 minutes.
Nutrition Information
Per serving: 60 calories (0 from fat), 0 g total fat, 0 mg cholesterol, 5 mg sodium, 15 g carbohydrates, 0 g fiber, 13 g sugar, 1 g protein. Exchanges: 1 Fruit
Southern Sweet Tea
Prep time: 5 min. Total time: 30 min. Servings: 8 (16 oz.)
Try this low-cal and gluten-free option of an American classic.
Ingredients
- 6 black tea bags
- 6 herbal peach tea bags
- ¾ c. honey
- ¼ c. fresh mint leaves or lemon slices (optional)
Directions
- Boil 8 cups of water in a saucepan. Remove from heat.
- Put the tea bags in the water, then cover the pot.
- Steep the tea for at least 8 to 10 minutes (before removing and throwing away the bags).
- Add the honey to the tea. Stir for 1 minute.
- Pour the tea into a pitcher (or eventually into two large jars).
- Add 6 to 8 more cups of water to the tea base until the desired quantity is reached.
- Refrigerate until cold, or even overnight. Tea can also be enjoyed right away over ice.
- Optional final step: Top off with a mint sprig or a slice of lemon for the “full Southern effect”!
Nutrition Information
Per serving: 70 calories (0 from fat), 0 g total fat, 0 mg cholesterol, 16 mg sodium, 18 g carbohydrates, 0 g fiber, 18 g sugar, 0 g protein. Exchanges: 1 Other carb
Pro Tip: Sweet tea can be refrigerated in a covered container (pitcher, bell jar, etc.) for up to one week.
Iced Horchata
Prep time: 5 min. Total time: 15 min. Servings: 4 (12 oz. with ice)
A gluten-free rendition of a traditional Mexican beverage.
Ingredients
- 1 (32 oz.) container of almond milk (unsweetened)
- 1/3 of a 13.5 oz. can of lite coconut milk
- 5 T. ground cinnamon
- 1 T. vanilla
- 1 T. nutmeg
- ¼ c. of honey (or agave or maple syrup)
Directions
- Whisk honey (or agave or maple syrup), nutmeg and vanilla together in a small bowl.
- Combine all remaining ingredients in a large pitcher (or plastic food container) with a lid.
- Add the sweetener mixture and stir vigorously for 3-4 minutes. Whisk well to blend.
- Blend well with 1-2 cups of ice, then serve.
Nutrition Information
Per serving: 165 calories (50 from fat), 6 g total fat (2 g saturated fat), 0 mg cholesterol, 170 mg sodium, 28 g carbohydrates, 3 g fiber, 18 g sugar, 2 g protein. Exchanges: 1 Milk, 1 Fat, 1 Other carb
Pro Tip: Also tastes fabulous sans ice, if chilled overnight before consuming.
Mocha Cold Brew
Prep time: 10 min. Total time: 12 min. Servings: 1 (10 oz.)
The perfect morning pick-me-up on a hot day.
Ingredients
- 1 cup of brewed coffee
- 2 T. unsweetened cocoa powder
- 2 T. stevia or honey
- 2 T. skim milk or a dairy-free milk (optional) – skim milk used for analysis
Directions
- Pour hot coffee into a mug.
- Stir in cocoa and sugar (plus milk if using).
- Refrigerate for at least two hours before drinking.
Nutrition Information
Per serving: 22 calories (12 from fat), 1.5 g total fat (1 g saturated fat), 0 mg cholesterol, 7 mg sodium, 6 g carbohydrates, 1 g fiber, 3 g sugar, 1 g protein. Exchanges: 1 Other carb
Pro Tip: Buying a pre-made cold brew coffee concentrate is a handy shortcut. This can be ready-to-drink in a travel mug in less than five minutes!
Blackberry Lemonade
Prep time: 5 min. Total time: 10 min. Servings: 4 (8 oz.)
A refreshing, fruity lemonade with zero added sugars!
Ingredients
- 2 cups water
- ½ c fresh lemon juice
- 5 cups ripe blackberries
- Add stevia to sweeten as desired
Directions
- Put all three ingredients in a blender.
- Puree until smooth. Then strain using a cheesecloth or a small mesh strainer.
- Chill for at least an hour before drinking (or serve over ice, if desired).
Nutrition Information
Per serving: 110 calories (0 from fat), 0.3 g total fat (0 g saturated fat), 0 mg cholesterol, 6 mg sodium, 29 g carbohydrates, 4 g fiber, 22 g sugar, 1 g protein. Exchanges: 2 Fruit
Pro Tip: Make sure the berries are fully ripe; peak sweetness is ideal. To make another version, simply substitute fresh strawberries or raspberries for the blackberries.
Want more great recipes? See all of our Recipes of the Month.
This article was written by Rachel Werner, TOPS Nutrition and Fitness Editor, and was originally featured in the July/August 2022 issue of TOPS News magazine. Check out Rachel’s Wellness Wednesday blog on tops.org. All recipe photos were taken by Veronica Rosas.
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