Delicious & Refreshing Summer Mocktail Recipes

**This post was developed and written by Nancy Gammack, RD when she was a dietetic intern and volunteer for Ignite Nutrition.

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 help to curb that craving, help to prevent FOMO – and unnecessary alcohol intake.

Can IBS make you sensitive to alcohol?

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, as an IBS dietitian, 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 virgin 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 FODMAP elimination phase. The other one has an untested ingredient, but has the potential to be moderately high in fructose or fructans. Looking for other low FODMAP recipe ideas? Check out our archives here!

What food goes well with mocktails?

Salads are an excellent thing to pair with a refreshing summer mocktail. Try this super summery low FODMAP lemon quinoa salad. Seafood is another yummy option to pair with a mocktail. Try this super simple but delicious salmon salad recipe here too. BBQ foods like steak or sausages are some other yummy summer favourites that go great with a refreshing mocktail drink. Also, tacos are a classic pairing with a margarita mocktail.

Which mocktail is good?

Some of our favourite mocktail recipes include our refreshing virgin strawberry margarita. A total classic that most people would recognize. Another great classic which we also love is a creamy yet refreshing virgin pina colada. And although not as well known, we also LOVE our delicious raspberry mojito mocktail. The pairing of mint and raspberry is so fresh and flavourful – it is definitely a must try!

Refreshing Virgin Strawberry Margarita

Prep time: 10 mins
Yield: 4

2 cups chopped strawberries (approx. 20 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!

Best Virgin Piña Colada

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/.

Is pineapple FODMAP friendly?

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.

Delicious Raspberry Mojito Mocktail

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!

Love these low FODMAP mocktail recipes as much as we do?Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.

Recipe inspired by http://cooktoria.com/

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

**All recipes in this post were last reviewed February 2022 for Monash FODMAP portions.