How to make healthier mocktails, according to dietitians: 5 alcohol-free recipes to try

During a typical holiday season, booze is free-flowing and so are the hangovers. But with more people cutting back on alcohol — whether it’s because they’re sober-curious, pregnant or health-conscious, or they simply want a night off from drinking — non-alcoholic options, including mocktails, are a party essential these days.

While mocktails aren’t associated with a laundry list of health problems like alcohol is, they have some pitfalls of their own — namely, that many are high in calories and laden with sugar. But that doesn’t mean you and your guests have to sip on sparkling water all night. Here are some expert tips on how to make a healthier — but no less delicious — mocktail, along with five flavorful recipes to try.

Start with a low-calorie beverage as the base

“Consider using your favorite low-calorie beverage as the main mixer for your mocktail,” Renee Korczak, a registered dietitian specializing in gut health, tells Yahoo Life. She recommends using one with functional benefits like Olipop. “Just like cocktails, mocktails still require a base and why not pick one that is packed with flavor and formulated with ingredients that work to support your digestive health?”

Try non-alcoholic spirits

Brands like Seedlip and Ritual Zero Proof Tequila Alternative offer the flavor of a spirit without the alcohol. Spirit alternatives are often low-sugar and contain minimal calories, and can be a great addition to your mocktail if you like a little more bite in your drinks. However, pay attention to the ingredients as some can be more sugary than others.

Use fresh fruit

Kathryn Durston, a registered dietitian and the owner of Naturally Good Nutrition suggests adding fresh fruits to your mocktails to maximize flavor and nutrients. “Go for in-season fruits in your mocktail, such as apples during the fall and berries in the spring, as in-season fruits tend to be more nutrient-dense and flavorful,” she tells Yahoo Life.

Add herbs and spices

Rosemary, basil or cinnamon add aroma and sweetness to your cocktail, depending on which one you choose, minus the added sugar.

Go easy on the fruit juice

A splash of fruit juice can also be helpful for creating a fun and flavorful mocktail. Look for fruit juices that are 100% fruit and use them judiciously as the calories can add up, especially if you plan to enjoy more than one mocktail.

Use syrups, sugar, soda and cocktail mixes sparingly

This helps minimize the amount of added sugar in your mocktails. Consuming too much added sugar has been linked with myriad health issues, including obesity, heart disease, diabetes, gout and more, and it makes sense to limit it, particularly during the holidays when your sugar intake might be higher than usual.

5 delicious mocktail ideas

Need some inspiration? Here are a couple of mocktail ideas that are big on flavor without going overboard on added sugar:

• Apple Cider and Ginger Mocktail: This mocktail is loaded with fall flavors and a tasty way to celebrate the best produce of the season.

• Pomegranate Cinnamon Mocktail: Cozy up to this tasty beverage rich in antioxidants. It’s made from pomegranate juice, which contains relaxing magnesium, cinnamon and a splash of maple syrup.

• Sparkling Cranberry Kombucha Mocktail: This recipe is the quintessential holiday mocktail, combining cranberry juice, gut-nourishing kombucha, ginger, and rosemary.

• Skinny Cortisol Mocktail: Packed with stress-supporting ingredients, this guava mocktail recipe is ideal for anyone feeling overwhelmed as we approach the end of the year.

• Fizzy Rosemary Cider Mocktail: This bubbly, low-calorie mocktail combines delicious apple cider and club soda with a splash of sugar-free simple syrup.

Mocktails can be a delicious and healthful alternative to alcohol. However, the ingredients matter. Choose a low-calorie base and add flavor with fresh fruit, 100% fruit juice, herbs, spices and non-alcoholic spirits rather than relying on sugary syrups and pre-made mixes.

Edwina Clark is a registered dietitian.