Mocktail Madness: Delicious Summer Mocktail Recipes

 In Easy Recipes, Recipes, Uncategorized

It is FINALLY summer time – a great way to take in the heat is to enjoy some fruity drinks on the patio! When I really tune into my body, sometimes I realize – it really isn’t the alcohol that I crave but simply a nice cold refreshing drink! These delicious summer cocktail recipes definitely helps to curb that craving, helps to prevent FOMO – and unnecessary alcohol intake.

For a lot of people with IBS & gut health issues – alcohol can trigger symptoms of diarrhea or constipation. Plus, alcohol can harm your gut microbiome, so ultimately, I encourage people to mostly limit their alcohol to drink to one a day. I know lots of times, that’s tricky, especially when everyone else around you is drinking – which is exactly why these mocktails are a great swap.

My student, Nancy Gammack created three mocktails that are super fresh, fruity, and will ensure you beat the heat – without alcohol!  Next time you need a refresher, or a drink with friends, pull out that blender and start mixing one of these easy mocktails!

Two of them are low FODMAP – for all you in the elimination phase. The other one has an untested ingredient, but has the potential to be moderately high in fructose or fructans.

Mocktail Madness: Delicious Summer Mocktail Recipes!

Mocktail Madness: Delicious Summer Mocktail Recipes - low FODMAP mocktails included! | Ignite Nutrition Registered Dietitian Nutritionist Calgary Alberta

#1 Strawberry Margarita

Low FODMAP Strawberry Margarita Mocktail for IBS! | Mocktail Madness: Delicious Summer Mocktail Recipes | Ignite Nutrition Registered Dietitian Nutritionist Calgary Alberta

Prep time: 10 mins
Yield: 4

2 cups chopped strawberries (approx. 25 medium strawberries)
1/2 cup sparkling lime flavored water
3/4 cup freshly squeezed orange juice
8 ice cubes

  1. Add chopped strawberries, sparkling lime flavored water and orange juice to a blender and blend on medium until smooth.
  2. Grind in ice cubes until desired consistency.
  3. Pour and serve!

Recipe inspired by soberjulie.com

FODMAP NOTE: This recipe IS low FODMAP in the portion listed!

#2 Piña Colada

Pina Colada Mocktail Recipe | Mocktail Madness: Delicious Summer Mocktail Recipes | Ignite Nutrition Registered Dietitian Nutritionist Calgary Alberta

Prep time: 15 mins
Yield: 2

¾ cup low fat canned coconut milk
1 cup fresh chopped pineapple
1 cup pineapple juice

  1. Place coconut milk, fresh pineapple and pineapple juice in a blender.
  2. Blend until smooth.
  3. Serve as is, or over ice if desired.

Recipe inspired by http://www.masalakorb.com/.

FODMAP NOTE: Pineapple juice has not been tested for FODMAP’s however, it may be HIGH in fructose, and possibly fructans. As such, if these are FODMAP’s you’re intolerant to, it’s recommended you avoid this recipe.

#3 Raspberry Mojito

low FODMAP Raspberry Mojito Mocktail Recipe for IBS! | Mocktail Madness: Delicious Summer Mocktail Recipes | Ignite Nutrition Registered Dietitian Nutritionist Calgary Alberta

Prep: 10 mins
Yield: 4

1.5 cup of raspberries (approximately 30 raspberries)
15 mint leaves
2 Tbsp maple syrup
2 Tbsp hot water
1/8 cup lime juice
3 cups of sparkling water

  1. In a large pitcher, mash raspberries and mint together with a potato masher (or similar appliance). Don’t worry about breaking the mint leaves into smaller pieces, simply smash up the raspberries. This will be enough to start releasing the mint extract.
  2. In a small bowl, mix together honey and hot water until it is a liquid consistency. Pour into pitcher and stir well with the raspberries and mint.
  3. Add lime juice and sparkling water to the pitcher and stir well.

For best results, allow the drink to chill in the fridge for a couple of hours to allow the mint aroma to develop within the drink. However, if you just can’t wait any longer…. this drink is still tasty right away!

Recipe inspired by http://cooktoria.com/

FODMAP Note: This recipe is low FODMAP in the portion listed!

Low FODMAP Strawberry Margarita, and Raspberry Mojito Mocktail for IBS, and a Pina Colada Mocktail recipe, too! | Mocktail Madness: Delicious Summer Mocktail Recipes | Ignite Nutrition Registered Dietitian Nutritionist Calgary Alberta

Written and developed by Nancy Gammack
University of Alberta Dietetics Specialization Student
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