Sun’s blazing, thirst is raging – reach for a store-bought drink, right?
Well, hold on a second!
Those sugary beverages can be loaded with hidden calories, potentially addictive, and not great for your wallet or the planet.
Did you know the average person in the UK consumes around 117 litres of sugary drinks per year? That’s a lot of sugar and a lot of plastic waste!
But there’s a refreshing solution!
This guide will equip you with 5 tips for creating delicious, healthy, and eco-friendly summer drinks. You’ll be saving money, staying hydrated, and helping the environment – all at the same time!
The Power of Reuse: Give Those Bottles a Second Life
We’ve all heard of the ‘Reduce, Reuse, Recycle’ mantra, aka 3Rs. But how often do we actually reuse shop-bought bottles?
Unfortunately, recycling plastic bottles isn’t always a guarantee they’ll become new bottles.
Only 57% of plastic bottles in the UK are recycled, leaving a significant portion to pollute landfills and oceans.
Worse, most recycled plastic gets ‘downcycled’ into lower-quality materials, not new bottles.
The good news: with a little creativity, you can give those plastic and glass bottles a new purpose! Repurposing not only saves money but also reduces your reliance on single-use plastics.
Here are some ideas for reusing your shop-bought bottles:
- Become a batch-brewing master: Made a big batch of refreshing iced tea or kombucha? Store it in your reused bottles for convenient grab-and-go hydration.
- Downsize for on-the-go sipping: Decant a portion of larger family-sized drinks into smaller, reusable bottles for easy portability.
- Get creative: Love flavoured water? Cut up fruits like strawberries, lemons, or cucumbers and add them to your clean, reused shop-bought bottle. Top with water and let it infuse in the fridge for a refreshing and healthy summer drink.
Cleaning your bottles for safe reuse
Before diving in, make sure your bottles are sparkling clean! Here’s a quick guide:
- Plastics: Always handwash with warm soapy water. Rinse thoroughly and let them air dry overnight to avoid any lingering odours.
- Glass jars: You can handwash or use the dishwasher. To remove stubborn labels, soak them in hot water mixed with baking soda for an easy peel-off the next day.
Get a Flask or Travel Mug: Your Eco-Friendly Hydration Companion
Looking to keep your beverages refreshingly cold or piping hot for hours on the go?
A reusable flask or travel mug is your sustainable solution!
Not only are you saving money by ditching single-use cups, but you’re also helping the environment.
In the UK alone, an estimated 2.5 billion disposable coffee cups are thrown away every year! Think about it – that’s enough cups to circle the Earth roughly 5.5 times.
By carrying your own reusable mug, you’re significantly reducing your contribution to this single-use plastic waste.
My personal experience
My travel mug, which cost around £25 from Morrisons, has lasted me over 5 years and countless adventures. It’s saved me money by eliminating unnecessary cafe purchases and is always there when I need a hot or cold drink.
Here’s a handy tip: when grabbing a coffee or tea at a cafe, ask the barista if they can fill your reusable mug. Many cafes offer a small discount for using your own container, and you’re avoiding a single-use cup at the same time.
Choosing your perfect mug
There are so many great travel mug options available. Focus on finding one that’s good quality, keeps your drinks at the desired temperature, and is comfortable for you to hold.
Don’t feel pressured to spend a fortune – plenty of affordable options tick all the boxes.
If you’re unsure which brand to choose, ask your colleagues or friends for recommendations. They might even have personal experience with different brands and can offer valuable insights.
Essential Ingredients for Healthy Homemade Drinks
Shop-bought drinks can be deceiving. Flashy packaging and claims of health benefits often mask the reality – many are loaded with hidden sugars and preservatives. For example:
- A single can of cola (330ml) packs a whopping 35 grams of sugar – that’s nearly 9 teaspoons!
- Popular lemonade brands can contain around 14 grams of sugar per 330ml serving.
- Even seemingly healthy options like orange juice can be a sugar trap, with a glass (240ml) containing about 21 grams of sugar.
These hidden sugars contribute to weight gain and energy crashes and can even increase your risk of chronic health problems.
The good news is that making delicious and healthy drinks at home is incredibly easy!
You’re in complete control of the ingredients, skipping added sugar and preservatives.
Plus, it’s fun to get creative and personalise your beverages.
Pineapple zing smoothie
Equipment
- 1 blender
Ingredients
- 1/2 large ripe pineapple, peeled and chopped (or 1 cup frozen pineapple chunks)
- 2 celery stalks, chopped (leaves optional for garnish)
- 2.5 cm fresh ginger, peeled and finely chopped (or grated for easier blending)
- 5 – 7 pieces fresh or frozen mango (optional)
- water, as needed (start with a small amount)
- honey or juice concentrate (to taste) (optional)
Instructions
Prepare pineapple:
- If using fresh pineapple, peel, remove the core, and chop into chunks. Alternatively, use 1 cup frozen pineapple chunks.
Combine ingredients:
- Add pineapple, celery (chopped), ginger (peeled, finely chopped or grated), and frozen mango (optional) to your blender.
Blend & adjust:
- Start with a small amount of water and blend until smooth. Gradually add more water to reach your desired consistency.
Sweeten (optional):
- If desired, add a splash of honey or juice concentrate to taste.
Notes
- The calorie content of this drink will vary depending on the ingredients used and the amount of sweetener added (if any).
Stock your healthy drink pantry
Here are some key ingredients to keep on hand for whipping up fantastic homemade drinks:
- Fresh produce: Stock up on limes, lemons, mint, ginger, cucumber, spinach, kale, and celery. These add vibrant flavours, vitamins, and minerals to your drinks.
- Fresh or frozen fruits: Fresh or frozen berries, mangoes, pineapples, and bananas offer a convenient way to add sweetness and a refreshing twist to your drinks.
- Pantry staples: Dates for natural sweetness, cocoa powder for delicious chocolatey drinks, and chia seeds or flaxseeds for added fibre and healthy fats. Honey or maple syrup can be used sparingly for a touch of sweetness, but remember, moderation is key! Lastly, teas (black or green tea) are good for a caffeine kick.
You don’t need all these ingredients at once! Start with a few and explore online recipe resources to find healthy drink options based on what you have on hand.
Supercharge Your Drinks with Bold Flavours & Exotic Ingredients
Think healthy homemade drinks have to be bland? Think again!
By venturing beyond the usual suspects, you can unlock a world of exciting flavours and a surprising boost to your drink’s health profile.
Spice up your life
Spices aren’t just for savoury dishes! A sprinkle of fennel seeds can add a liquorice-like sweetness to your drinks, while caraway seeds bring a warming, peppery note.
Don’t forget turmeric, a golden wonder praised for its anti-inflammatory properties.
Tummy tea
Equipment
- 1 teapot (or infuser)
Ingredients
- 1 tsp fennel seeds
- 1 tsp caraway seeds
- 1 tsp dried mint
- handful of fresh mint leaves (optional)
- 1-2 cups boiling water (depending on desired strength)
Instructions
Combine dry ingredients:
- In a small bowl or container, mix together the fennel seeds, caraway seeds, and dried mint.
Steep the tea:
- Add the dry mixture (and fresh mint leaves, if using) to your teapot or infuser. Pour boiling water over the ingredients and steep for at least 10 minutes.
Strain & enjoy:
- Strain the tea into a mug and enjoy warm.
Reusability (optional):
- You can reuse the tea mixture for a few additional infusions by simply pouring boiling water over the same herbs and steeping again until the flavor weakens.
Video
Notes
- The book claims this tea is beneficial for digestive issues.
- To me, the tea tastes like peppermint tea with a subtle licorice and peppery kick from the fennel and caraway seeds. It’s easy to prepare and offers a caffeine-free option after a meal.
Herb power
Dried herbs like dried mint, rosemary, and basil add a delightful touch of freshness and complexity to your beverages.
For an extra energy boost, consider adding a touch of matcha powder, a green tea powder packed with antioxidants.
Exotic fruit adventures
Thinking of going beyond the usual berries and citrus? Why not try grapefruits? With their tart and tangy flavour, they are a great source of vitamin C.
Passion fruits, bursting with tropical sweetness and a touch of tang, are another delicious option.
Remember: Start with a small amount of any new ingredient and adjust to your taste preferences.
Research online or visit your local speciality store to discover unique ingredients that can take your homemade drinks to the next level. The possibilities are endless!
The Right Tools for Endless Drink Possibilities
Equipping yourself with a few key tools can significantly expand the variety and enjoyment of your homemade drinks.
Here are some essentials I consider to be game-changers:
Big glass jar with a lid:
This is a lifesaver for keeping chilled water readily available. Simply fill it up and store it in the fridge for a quick base for your cold drinks whenever you need them.
Ice cube trays:
Making your own ice cubes is not just cheaper than buying bags of ice. It also allows you to control the size and shape of your ice cubes, which can be crucial for certain drinks.
For example, larger cubes melt slower and are perfect for chilling cocktails without diluting them too quickly.
Blender:
Consider investing in a good-quality blender. While a high-speed blender like my Blendtec offers incredible functionality, a good mid-range blender can still handle a variety of tasks.
Look for features that suit your needs, such as variable speeds, pulse function, and the ability to crush ice. A blender allows you to whip up refreshing smoothies, creamy milkshakes, and even homemade ice cream.
For those on a budget, a handheld immersion blender can be a versatile and space-saving option.
Having the right tools in your kitchen empowers you to create delicious and healthy drinks at home with ease. It becomes a quick and convenient alternative to buying store-bought options.
In addition, homemade drinks offer superior flavour and control over ingredients, allowing you to tailor them to your preferences and health goals.
The Joy of Homemade Hydration: A Refreshing Conclusion
While plain water remains the ultimate healthy drink, we all crave a little variety sometimes.
The good news?
You don’t have to sacrifice your health or the environment to satisfy your taste buds! By following the tips above, you can transform your beverage routine.
Homemade drinks let you control the ingredients, indulge in delicious flavours, and stay hydrated throughout the summer (and beyond!).
So, unleash your creativity, explore new taste combinations, and discover the joy of creating healthy and refreshing drinks at home!
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