On hot summer days, there’s nothing better than a refreshing drink that not only quenches your thirst but also fills you with energy. However, store-bought soft drinks and flavored teas are often packed with sugar, preservatives, and artificial additives, making them far from the healthiest choices. If you want to cool down mindfully, we recommend preparing your own sugar-free iced drinks at home. They are not only delicious but also rich in vitamins, fiber, and minerals.
Here are three simple and vegan recipes, all gluten-free and made with natural ingredients that are perfect for refreshing in the summer: ginger lemonade with chia seeds, sugar-free mixed berry iced tea, and a nourishing green energy boost, the wheatgrass smoothie.
Ginger Lemonade with Chia Seeds
Ingredients (for 2 servings):
- 1 liter filtered water
- juice of 1 lemon + slices of the peel
- 1 tsp freshly grated ginger
- 1 tbsp chia seeds
- 0.5–1 tsp fructose (to taste)
- fresh mint leaves, ice
Preparation:
Mix the lemon juice, ginger, and fructose with the water. Add the chia seeds and let it sit for 10 minutes until they swell and form a gel-like texture. Serve with ice and fresh mint leaves.
Mixed Berry Iced Tea with Stevia Powder
Ingredients (for 2 servings):
- 0,5 liter filtered water
- 2 bags of green tea or fruit tea
- 1 handful fresh or frozen mixed berries (e.g. blueberries, raspberries, blackberries)
- 0,5-1 tsp stevia powder (to taste)
- 2–3 lemon slices
- ice cubes
Preparation:
Boil the water and soak the tea bags for about 5 minutes. Let it cool to room temperature. Blend the berries and strain to get a smooth fruit juice. Mix the juice into the tea and sweeten with stevia powder (start with a small amount, as stevia is very intense!). Serve with lemon slices and plenty of ice.
Wheatgrass Smoothie
Ingredients (for 2 servings):
- 400 ml almond milk or oat milk
- 4 tbsp vegan plain yogurt (e.g. coconut or soy yogurt)
- 2 frozen bananas
- 2 tsp wheatgrass powder
- juice of 1 lemon
- 1 tsp fructose or stevia powder (to taste)
Preparation:
Place all the ingredients in a blender and blend until smooth and creamy. Pour into glasses and enjoy immediately to preserve the maximum freshness and nutrients.
These simple, homemade iced drink recipes are not only healthy and sugar-free, but also fun and versatile. Experiment freely and add fresh herbs, different citrus fruits, or other seasonal produce. And don’t forget to share your creations with us in the comments!
