Teas & infusions (9)
Hibiscus-Mint Iced Tea
- 2 tablespoons dried hibiscus petals
- 4 cups hot water
- A handful of fresh mint
- 1 lemon, sliced
- Optional: a little honey or stevia
- Pour the hot water over the hibiscus and mint and steep 10 minutes.
- Strain, add the lemon, and sweeten lightly if you like.
- Chill and serve over ice. Keeps 3 days in the fridge.
A caffeine-free, tart iced tea. Hibiscus can interact with some medicines, including blood pressure medicine and diuretics, so check with your doctor or pharmacist if you take any.
Dandelion Root & Ginger Tea
- 1 tablespoon roasted dandelion root
- 3 thin slices fresh ginger
- 2 cups water
- Squeeze of lemon
- Simmer the dandelion root and ginger in the water for 10 minutes.
- Strain into a mug and add the lemon.
- Enjoy warm, once a day.
A traditional herbal tea. Avoid it if you are allergic to ragweed or the daisy family, and check with your doctor if you are pregnant, take a diuretic, or have gallbladder problems.
Ginger-Fennel Tea
- 1 teaspoon fennel seeds, lightly crushed
- 1 teaspoon grated fresh ginger
- 2 cups hot water
- Optional: a little honey
- Place the fennel and ginger in a mug or teapot.
- Pour over the hot water, cover and steep 10 minutes.
- Strain and sip after meals.
Ginger and fennel are traditionally enjoyed after meals. Skip fennel if you are pregnant unless your doctor says it is fine.
Chamomile & Lemon Balm Tea
- 1 tablespoon dried chamomile flowers
- 1 tablespoon dried (or 4 fresh) lemon balm leaves
- 2 cups hot water
- Honey, to taste
- Place the herbs in a teapot and cover with hot water.
- Steep, covered, 8 to 10 minutes.
- Strain and enjoy warm in the evening.
A traditional caffeine-free evening tea. Avoid chamomile if you are allergic to ragweed, and ask your doctor or pharmacist if you take blood thinners or sedatives.
Ginger-Lemon-Honey Tea
- 1-inch piece fresh ginger, sliced
- 2 cups water
- Juice of half a lemon
- 1 to 2 teaspoons honey
- Simmer the ginger in the water for 10 minutes.
- Remove from heat, then stir in the lemon and honey.
- Drink warm.
A comforting classic. Do not give honey to children under 1 year old.
Ginger-Peppermint Tea
- 1-inch piece fresh ginger, sliced
- 1 tablespoon dried peppermint (or 5 fresh leaves)
- 2 cups hot water
- Place the ginger and peppermint in a teapot.
- Cover with hot water and steep 8 minutes.
- Strain and sip slowly in a quiet spot.
A soothing, caffeine-free cup. Frequent or severe headaches should be evaluated by a healthcare professional.
Nettle Leaf & Mint Infusion
- 1 tablespoon dried nettle leaf
- 1 tablespoon dried peppermint
- 2 cups hot water
- Squeeze of lemon
- Place the herbs in a jar or teapot.
- Cover with hot water and steep 10 to 15 minutes.
- Strain and add the lemon.
Nettle is a traditional spring tea. Skip it if pregnant, and ask your doctor if you take blood thinners, diuretics, or blood pressure or diabetes medicine.
Homemade Electrolyte Drink
- 2 cups water
- 1/4 cup orange juice
- Juice of half a lemon
- 1/8 teaspoon sea salt
- 1 tablespoon honey
- Stir everything together until the salt and honey dissolve.
- Chill and sip during or after exercise.
Handy after long sessions in the heat. If you have high blood pressure or kidney concerns, ask your doctor about added salt.
Unsweetened Iced Green Tea
- 2 green tea bags
- 4 cups water
- Lemon slices
- Ice
- Steep the tea bags in 1 cup of hot water for 3 minutes.
- Add 3 cups of cold water and the lemon.
- Chill and serve over ice.
A no-sugar alternative to soda and sweet tea. Contains caffeine. Leave out the lemon if acidic drinks sting a sore mouth.
Smoothies & shakes (7)
Pineapple-Ginger Smoothie
- 1 cup fresh or frozen pineapple
- 1/2 cup coconut water
- 1-inch piece fresh ginger
- 1/2 banana
- Handful of ice
- Add everything to a blender.
- Blend until smooth, about 1 minute.
- Serve right away.
Pineapple and ginger are everyday kitchen ingredients. Pineapple can irritate some mouths, and ginger may not suit everyone on blood thinners, so check with your doctor if unsure.
Peanut Butter Banana Oat Smoothie
- 1 banana
- 1/4 cup rolled oats
- 1 tablespoon peanut butter
- 1 cup milk or oat milk
- 1/2 teaspoon cinnamon
- A few ice cubes
- Put everything in a blender.
- Blend until completely smooth.
- Drink within a few minutes for the best texture.
A balanced breakfast in a glass. Contains peanuts; swap in sunflower seed butter for a nut-free version.
Cucumber-Lime Green Smoothie
- 1/2 cucumber
- 1 big handful spinach
- 1/2 green apple
- Juice of 1 lime
- 1/2 cup water
- Handful of ice
- Combine everything in a blender.
- Blend until completely smooth.
- Serve immediately.
Light, fresh and high in water content. Add yogurt or eggs on the side to make it a full meal.
Citrus-Berry Glow Smoothie
- 1 orange, peeled
- 1/2 cup strawberries
- 1/2 cup blueberries
- 1/2 cup coconut water
- 1 tablespoon ground flaxseed
- Add everything to a blender.
- Blend until smooth.
- Drink fresh.
Oranges and berries are natural sources of vitamin C. Drinking water, sleeping well and wearing sunscreen matter too.
Flax & Berry Smoothie
- 1 tablespoon ground flaxseed
- 1 cup frozen mixed berries
- 1/2 banana
- 1 cup unsweetened soy or almond milk
- 1/2 teaspoon vanilla
- Combine everything in a blender.
- Blend until smooth.
- Enjoy with a handful of nuts for extra staying power.
Ground flax adds fiber. If you have a hormone-sensitive condition or take hormone-related medicine, ask your doctor first.
Banana-Cocoa Recovery Shake
- 1 banana
- 1 cup milk or oat milk
- 1 scoop protein powder
- 1 tablespoon cocoa powder
- 1 teaspoon honey
- Ice
- Blend everything until smooth.
- Drink within an hour of finishing your workout.
Carbs plus protein is the classic after-workout pairing. Contains dairy unless you use a plant milk.
Pomegranate-Berry Smoothie
- 1/2 cup pomegranate seeds or unsweetened juice
- 1/2 cup blueberries
- 1/2 banana
- 1/2 cup Greek yogurt
- 1/2 cup water
- Ice
- Blend everything until smooth.
- Serve right away.
Pomegranate and berries are colorful, antioxidant-containing fruits. Pomegranate juice can interact with some medicines, so check with your pharmacist if you take any.
Coolers, spritzers & infused waters (6)
Cranberry-Lime Spritzer
- 1/4 cup unsweetened cranberry juice
- 1 cup sparkling water
- Juice of half a lime
- Ice and a lime wheel
- Fill a glass with ice.
- Add the cranberry juice and lime juice, then top with sparkling water.
- Stir gently and garnish.
Choose unsweetened juice. If you take warfarin or have a history of kidney stones, ask your doctor before making cranberry a daily habit.
Cucumber-Mint Hydration Water
- 1/2 cucumber, sliced
- 6 mint leaves
- 1/2 lemon, sliced
- 2 quarts cold water
- Add the cucumber, mint and lemon to a large pitcher.
- Fill with cold water and refrigerate at least 2 hours.
- Sip through the day. Best within 24 hours.
A refreshing way to drink more water. If your doctor has set a fluid limit for you, follow that instead.
Watermelon-Cucumber Hydration Cooler
- 2 cups cubed watermelon
- 1/2 cucumber
- Juice of 1 lime
- Small pinch of sea salt
- Ice
- Blend the watermelon and cucumber until smooth.
- Stir in the lime and salt.
- Pour over ice.
A water-rich drink with a pinch of salt. Skip the added salt if you have been told to limit sodium.
Green Tea & Pomegranate Spritzer
- 1 cup strong brewed green tea, chilled
- 1/4 cup unsweetened pomegranate juice
- 1/2 cup sparkling water
- Mint and ice
- Brew the green tea and chill it.
- Pour over ice and add the pomegranate juice.
- Top with sparkling water and mint.
A refreshing plant-polyphenol drink. Contains some caffeine, and pomegranate juice can interact with some medicines, so check with your pharmacist if you take any.
Cucumber, Lemon & Mint Water
- 1/2 cucumber, thinly sliced
- 1 lemon, sliced
- A small handful of fresh mint
- 1 liter cold water
- Ice
- Add the cucumber, lemon and mint to a large jug.
- Fill with cold water and chill for at least 1 hour.
- Pour over ice and top up with water through the day.
A no-sugar way to make plain water more appealing. Keep refrigerated and use within a day.
Watermelon-Lime Cooler
- 2 cups cubed watermelon
- Juice of 1 lime
- 1 cup cold water or sparkling water
- Ice
- Blend the watermelon until smooth.
- Stir in the lime juice and water.
- Serve over ice.
Watermelon is mostly water, so this counts toward your daily fluids.
Warm drinks & lattes (3)
Tart Cherry Moon Milk
- 1/2 cup unsweetened tart cherry juice
- 1/2 cup warm milk or oat milk
- Pinch of cinnamon
- Optional: 1/2 teaspoon honey
- Warm the milk gently on the stove or in the microwave (do not boil).
- Stir in the cherry juice and cinnamon.
- Sip slowly about an hour before bed.
A warm, caffeine-free evening drink. Pair it with dim lights and a screen-free half hour. If you have trouble sleeping regularly, talk with your doctor.
Calm Green Tea Latte
- 1/2 teaspoon matcha or 1 green tea bag
- 1/2 cup hot water (not boiling, about 175 F)
- 1/2 cup warm oat or almond milk
- 1/2 teaspoon honey
- Whisk the matcha with the hot water until smooth (or steep the tea bag 3 minutes).
- Heat and froth the milk, then pour it over the tea.
- Stir in the honey and sip slowly.
Green tea contains some caffeine, so enjoy it earlier in the day if you are sensitive to it.
Golden Milk
- 1 cup milk or oat milk
- 1/2 teaspoon ground turmeric
- Pinch of black pepper
- 1/4 teaspoon cinnamon
- 1/4 teaspoon grated fresh ginger
- 1 teaspoon honey
- Whisk everything except the honey in a small pan.
- Warm over medium-low heat for 5 minutes, stirring often. Do not boil.
- Stir in the honey and serve.
Turmeric is a long-time kitchen spice. Check with your doctor first if you take blood thinners, are pregnant, or have gallbladder problems.
Recipes are general food and kitchen ideas, not treatment. If you take prescription medicine, are pregnant or nursing, or have a health condition, check with your doctor about herbal teas and juices that are new to you. Have a health question? Search it here.