The Art of the Healthy Cocktail
Some Untoxicated Tips For Keeping Your Cocktail Healthy, Low Calorie & Low Sugar
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Funnily, my sober-curious journey started off feeling very selfish. Many of the family and friends that I love are regular drinkers and my not drinking made them feel alone and like I might be judging them. It’s not true of course, but as an empath, I could easily see how and why they felt that way. It took me awhile to stick to my decision and do what was best for me. I had to be open and honest with those I loved and reassure them (and myself) that regularly consuming alcohol was not in my best interest.
The reason I have cut back on my alcohol intake is for my personal health, and I know that anyone else on this journey can relate. Not only did I recognize how bad alcohol was for my mental and emotional health, alcohol is filled with empty calories that was leading me to put on unnecessary weight that I didn’t want to carry.
When I first started learning about all the new alcohol-free spirits available, one of the most exciting aspects was finding that these alternatives have low to no sugar or calories! Not only could I still have my own alcohol-free drink with others, I could do it without the excessive calories, but as I add in all the mixers, I have found that I am still drinking more calories than I would like. I know that many of you may be feeling the same way. So, I wanted to dive into the topic of building a truly healthy cocktail and what that can look like.
My Kind of Mocktail
I love drinking and I love building cocktails. One of the best parts about the alcohol free beverage industry for me is that it has allowed me to continue making cocktails and drinking without the high caloric intake or the brain fog — better yet, I can now make cocktails that actually make me think clearer and feel healthier.
It’s not as simple as cutting out alcohol, however. With so many sugar-filled mixers, juices and sodas being used to make cocktails, if you are truly looking to keep things low calorie and low sugar, you need to choose wisely. You also need to consider what you are really after with these cocktails. What is most important to you when drinking an alcohol-free cocktail? Are you after super low calorie or are you more concerned with nutrition and health?
We all have different goals. For me, I want nutritional value and to drink something that doesn’t feel like guilt in a glass. I am totally okay with some sugar, knowing that healthy sugars are available, but I want to make those calories worth it, and I still want to keep them low.
If you are more concerned with volume, however, and being able to drink more for less, that’s totally okay! I want that too at times and that is when I choose easy options like light AF beers, Sarilla Sparkling Teas, or naturally-flavored sparkling waters like Aura Bora or Spindrift. But, if you are looking for cocktails, let’s talk ingredients and what is truly best for you.
Top of the list: SUGAR.
Show Me The Honey
Did you know that our bodies actually need sugar? Our bodies run on carbohydrates that become sugar and provide us with energy. BUT, there is a big difference between the types of sugars we use. What we are after is the all-natural stuff. Unfortunately, even that can get confusing, but let’s just go ahead and make it as easy as possible.
Ask yourself, “Did nature make this?” Fruits, obviously, make the list, but what else? Nature-made sweeteners like RAW honey, molasses and maple syrup all contain natural sugar and actually have nutritional benefits. The raw makes a big difference. Make sure to check your labels because we want the good stuff. Fruit has fiber, vitamins and antioxidants while raw honey and maple syrup contain antioxidants and minerals like iron, zinc, calcium and potassium. Good stuff!
Artificial sweeteners, on the other hand, are chemicals derived in a lab. With studies ongoing, several experts have said that artificial sweeteners may pose health hazards and could be doing more harm than good. Right away, that doesn’t sounds so great, HOWEVER, artificial sweeteners have been a common way for people who need to monitor their blood glucose levels. Please remember to always listen to your body (and your doctor).
We then have plant-derived noncaloric sweeteners such as monk fruit and stevia. These options are meant to be the next best thing, but I have heard more than one person complain about the taste of these ingredients and have also discussed the difference between the organic ingredient vs the extract (and the different ways they are extracted) which includes different sugar alcohols like Erythritol (which has been linked to an increased risk of heart attack and stroke). Brands like Curious Elixirs actually made their own sugar alcohols just to avoid the lab-derived ones!
So, which way do we go?
Firstly, I would like to say this: if you are used to super sugary drinks, cutting back may feel difficult at first, but I highly recommend weaning yourself down and giving your body and brain some more love. Often, we identify with specific foods and drinks without even noticing it, such as being a ‘coke person’ vs being a ‘Pepsi person’. Sit down, recognize your habits and what you really want to change for yourself. Mindset matters.
Secondly, I say swap simple syrup for honey. I love Mikes Hot Honey when you are looking for some spice, but what I really love is homemade honey simple syrups! I know that many people are intimidated by making their own simple syrups, but they are SO easy. Half honey, half water and you can easily add in extra flavors that you love like lemon, ginger, berries, etc.
Get creative and use jams, jellies, maple syrups, and even coconut sugar can work. Agave Nectar is becoming a popular choice when making tequila drinks, but it is a higher calorie sweetener and can be particularly harmful for anyone diabetic or suffering from liver issues. Although I don’t recommend using a lot of this highly fructose forward sweetener, it is still a decent option when making your cocktails compared to other refined sugars.
Choose Your Mixers Wisely
Could you use sugar-free mixers and diet drinks? Sure! However, I think we have all heard about the downside of those ingredients and the harm they can cause for our health long-term. So, let’s talk sweeter options that don’t include the words “diet” or “sugar-free”.
My thoughts are this: Everybody’s getting into to juicing, but what if we kept some of that yummy stuff for our fun cocktails?? Store bought juices are often crazily full of sugar, so let’s make our own. I have found that fresh squeezed juices can be some of your absolute best mixers of all time!
Just think about all that good vitamin C! Citrus is delicious! A little acidity can go a long way in cocktails and knowing that it’s good for you definitely helps. So get out your lemons, limes, oranges, and grapefruit and start squeezing.
Pineapple! Not only is pineapple filled with vitamin c and amazing flavor, it is also rich in vitamin B6 and a great source of fiber. Straight pineapple juice is easy to find and can liven (and sweeten) up your cocktails without using excess amounts.
Go tropical with Kiwi’s, Mangos, Guava, and Lychees. These amazing flavors are becoming more and more popular in cocktails and not only play well together but provide tons of nutrition.
Don’t be afraid of the tomato! I know it sounds crazy, but Bloody Mary’s work for a reason. I recently had a cocktail with tomato and raspberry together and I was pleasantly surprised with how delicious it was.
Also, don’t be afraid of olives, pickles and some salt (without going overboard).
Superfoods!
Berries! High in antioxidants and disease-fighting nutrients, berries will not only add beautiful color to your drinks but amazing flavor, texture, and nutrition as well.
When you are mixing together all these amazing fruits, don’t be afraid to sneak in some of those amazing leafy green into your juice mixtures. You can easily keep them sweet with apples, pears, and other great fruits. You don’t need tons of juice to provide great flavor.
The holidays are a great time to start using fun healthy ingredients like pumpkins and carrots! They’re sweet enough to elevate up your cocktail without making it too sweet. Add on those great spices like cinnamon and nutmeg for some aromatic joy.
Also, don’t discount speciality ingredients like Blue Spirulina, kombucha, ginger, vinegars, teas, coffees, and cocoas. Just think of all the vitamins, minerals, probiotics and amino acids that you will be getting!
I cannot recommend All the Bitter Alcohol-Free Bitters enough. Take a peek at these guys ingredients! Apple Cider Vinegar, fresh herbs, and orange peels. They are preservative free, add incredible flavor and are functional too!
BUBBLES!
I love spritzes and mimosas. Make sure you use a good quality Sparkling Alcohol-Removed and/or Alternative Wine. When the alcohol is removed from traditional wine, it significantly cuts back on both the sugar and the calories which is a huge win, win.
When going for bubbly, I often stick to sparkling water or club soda to keep my calories even lower, but I also love clean label brands like Blake Lively’s Betty Buzz, AVEC Drinks, or Sarilla Sparkling Teas. These are your best option when you don’t have the time to make your own juices and syrups. The reason I love these brands is because they do all the hard work for us. This is also where your alcohol-free spirits come in. On my website you can find a full list of incredible alcohol-free spirits with a flavor guide to boot!
Think Healthy Thoughts
Just like with anything else, mindset is key. Decide for yourself what you want and what is important to you. Beyond that, you know your own health requirements and needs. If you are diabetic, for example, it’s up to you to make the right choices and use the right products.
What do you already know is good for you? We all know that we need vitamins and minerals. It is one of the most appealing parts of the new functional drinks. Not only can some of them provide you with great natural flavor but stress and anxiety support as well.
If you are looking to add some FUNctional support, I recommend mixing your drinks with preservative-free functional spirits like Rasasvada. I have also started recommending functional shots and powders like Feel Free and Apothekary.
If you are looking to steer clear of preservatives and additives, here is my list of preservative-free products that will add all the yummy flavors and benefits of a healthy cocktail without the harsh lab-derived yuckies:
Since starting my mindful drinking journey, I have refined and adapted as I’ve learned more and more about myself and about the products themselves. I have discovered what works and doesn’t work for me. I have taught myself everything that I know about this business, the community, these products and their ingredients.
It takes continual effort, self-love, and commitment. I feel stronger, smarter, and healthier all the time. That is what this mindful journey is all about after all — being the best me that I can be. For me, that means monitoring what I consume, when I consume it, and what my mindset is going to be.
Alcohol-free for me means a healthier, happier, and more successful way of life so it’s a no-brainer that I would also make sure to monitor the rest of the ingredients I use when mixing my cocktails.
I hope you find this article useful and get fun mixing and making your own healthy cocktails at home and with friends and family. Reach out for support!