June is Iced Tea Month! Now, that may not sound like the most exciting holiday, but bear with me for a second. Iced tea is a beverage that can either be an integral part of a healthy eating pattern or a sneaky source of added sugars and empty calories. Celebrating Iced Tea Month gives us the opportunity to “rethink our drink” to make healthier choices that are lower in added sugars.
Here’s how to take your glass to the next level.
Skip Bottled Options
Iced tea doesn’t have to be sweet in order to be delicious. Instead of the pre-made packaged varieties, make tea at home. It’s cheap, easy, and, you’ll have complete control over the ingredients.
Boost Flavor with Fruit
This tip is a standby for a reason. If you make iced tea at home, you can use fresh or frozen fruit to add natural sweetness and boost the visual appeal of your beverage.
Build a flavor profile:
- Pair mint tea with slices of citrus fruits like lemons, limes, and oranges. Mint also goes well with mango.
- Mix a fruit-flavored tea like Lemon Zinger with handfuls of frozen berries. Blueberries, blackberries, strawberries, and raspberries are all great options.
- Combine gentle herbal tea with slices of pear or pineapple.
Another way to use fruit in iced tea is to sweeten the tea with some 100% fruit juice. Although it doesn’t quite have a nutrient profile that’s as fantastic as whole fruit, it’s a whole lot better than added sugars. Remember to keep portion size low and just use a splash or two of juice in each cup of iced tea.
Bring Spices and Extracts into the Mix
A drop or two of vanilla extract can add a touch of sweetness along with plenty of flavor. Plus, depending on what tastes are desired, almond extract and mint extract can play the same role in iced tea.
Brewing iced tea with spices is yet another way to boost flavor without actual sweeteners. Add a dash of cinnamon or nutmeg to the tea while it’s still hot, stir well, then refrigerate until cool for a spicy and refreshing glass of iced tea.
Brighten the Glass with Fresh Herbs
Fresh herbs pair wonderfully well with iced tea. Try mint, rosemary, thyme, or even basil for a blast of flavor without any chemicals or empty calories.
Because these herbs may wilt if left submerged in the liquid for too long, place them in glasses just before serving. This will also help keep the flavor mild.
Add Beautiful Ice Cubes
Grab your ice cube trays and put a couple slices of fruit in each one before filling them the rest of the way with water and returning them to the freezer. You can also do this with fresh herbs, or a combination of the two. This is a great way to add extra appeal to your glass.
And there you have it! A collection of ways to boost flavor without adding sugar.
Copyright foodandhealth.com, reprinted with permission.