Super-Herb Mint and a Healthy Alternative to Soda

It’s getting to be hot outside, and it’s time for a new, refreshing drink alternative to soda!  We all know that we need to drink half our body weight in ounces of water every day, but sometimes it’s fun to add a little flavor.  In general, I try to stay away from artificial sweeteners except for stevia, (see my article about artificial sweeteners) but I found a recipe for a soda alternative that is a little sweet all on its own!  And this recipe uses mint, which is one of our “super herbs and spices”.

Mint is rich in vitamins A and C, and also contains some vitamin B2, making it a powerful antioxidant, protecting the body against the formation of cancer cells.  It also contains a wide range of essential minerals such as manganese, copper, iron, potassium, and calcium.  It gives a cooling sensation, making it a great summertime drink addition.  Mint has always been used to aid digestion and relieve indigestion.  It relieve symptoms of irritable bowel syndrome by relaxing the muscles in and around the intestine.  It can ease and unblock breathing and respiratory passages and airways, relieve cold and flu symptoms, and help with nasal allergies.  And last but not least, mint can act as a mild sedative, as it has calming properties.

The two most popular types of mint are peppermint and spearmint, with spearmint being the milder of the two.   Store fresh mint in the refrigerator.  If you buy a bunch of mint, it should be placed in a container of water, stems down, with a plastic bag loosely covering the top.  If you change the water every couple of days, the mint should stay fresh for up to a week.  Dried mint can also be used, but it is not nearly as flavorful or nutritious as fresh.

There are MANY reasons to not drink soda.  Here are just a few:  Sugar—with 8-10 teaspoons of sugar in the average can of soda, it is the #1 source of added sugar in the average American diet.  This can lead to obesity and diabetes.  Soda has been linked to osteoporosis.  Many types of soda contain caffeine, and it can cause tooth decay, because it has excess sugar and acids that break down tooth enamel.  Diet sodas contain artificial sweeteners that are hard on your liver and may cause cancer.

Try this delicious alternative to soda, so refreshing on a hot day!

1 mango, cubed (or you could use strawberries, peaches, or another favorite fruit)

Zest from 1 lime

Juice from 2 limes

1 lemon, thinly sliced

5 mint leaves, ripped into small pieces

4 cups sparkling water (or plain, if you don’t like the fizzy stuff)

8-12 ice cubes

Make a simples syrup in a blender by combining the fruit, lime zest, and lime juice.  In a large jar, mash the mint with the fruit/lime syrup, thin pieces of lemon, and water.  You can use the back of a wooden spoon.

Pour over ice cubes and serve.  Makes 4 servings.

Enjoy!

Blessings to you,

Nurse Anne