5 DIY Soda-Based Fizzy Drink Flavours That Come In At 500KJ Or Less


Women's Health |

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These are the good-guy bubbles…

There are plenty of health and nutrition reasons to avoid fizzy drinks – but that hasn’t put a dent in their popularity. Here’s a delicious sub: DIY bubbly beverages with gourmet flavours you won’t find in your supermarket. They’re easy to make and each of the following has just 500kJ (or less) per serving.

READ MORE: These Are Officially The 3 Best Teas For Weight Loss

1. Fizzy Cherry Vanilla Juice

What You Need

3 cups 100% unsweetened cherry juice (if using concentrate, mix as directed)
1 vanilla bean (about 15cm long)
Soda water

Method

Place cherry juice and vanilla bean in a mediumsize saucepan. Cover and bring to a gentle boil over medium-high heat, then reduce heat to low and simmer uncovered for 35 to 40 minutes, until liquid has reduced to one cup. Remove from heat and let cool until comfortable to handle. Remove vanilla bean and chill the syrup in a sealed glass jar in the fridge. It will stay fresh for up to two weeks. To serve, pour a quarter cup syrup into a tall glass, top with chilled soda water and stir.

Serves 6. Per serving: 334kJ, 0g fat, 18.5g carbs, 5mg sodium, 0g fibre, 1g protein

2. Mango-orange Strawberry Sparkle

What You Need

2 cups mango and orange juice
1½ cups frozen strawberries, thawed
Soda water
Orange slices for garnish (optional)

Method

Pour juice into a saucepan. Cover and bring to a simmer over medium-high heat, then reduce heat to low and simmer uncovered for 20 minutes or until liquid has reduced to one and a half cups. Put strawberries and their juice in a blender and pulse to roughly chop. Pour through a strainer lined with filter paper and squeeze to extract as much liquid as possible. Mix both juices together and chill in a sealed glass jar in the fridge. Syrup will stay fresh for up to three days. To serve, pour a third of a cup syrup into a tall glass, top with chilled soda water and stir. Garnish with an orange slice, if desired.

Serves 6. Per serving: 263kJ, 0g fat, 16g carbs, 8mg sodium, 1g fibre, 0.5g protein

READ MORE: Juices To Flatten Your Tummy, Cleanse And Fight Infection

3. Spicy Ginger Beer

What You Need

½ vanilla bean (about 7cm long)
5 whole allspice berries
3 whole cloves
1 cinnamon stick (about 7cm long)
¼ tsp whole fennel seeds
¼ tsp whole white peppercorns
3 tbsp raisins
3 dates, pitted
3 tbsp maple syrup
4 cups filtered water
1 tbsp chopped fresh ginger
Soda water

Method

Put vanilla bean, allspice berries, cloves, cinnamon stick, fennel seeds, peppercorns, raisins, dates, maple syrup and filtered water in a medium-size saucepan. Cover and bring to a gentle boil over medium-high heat, then reduce heat to low and simmer uncovered for 35 minutes. Add chopped ginger and continue to simmer for five minutes or until liquid has reduced to one and a half cups. Remove from heat and let cool until comfortable to handle. Pour through a strainer and discard solids. Chill in a sealed glass jar in the fridge. Concentrate will stay fresh for up to two weeks. To serve, pour a quarter cup syrup into a tall glass, top with chilled soda water and stir.

Serves 6. Per serving: 334kJ, 0g fat, 21g carbs, 0mg sodium, 1g fibre, 0g protein

TIP: Save time and money by replacing the allspice, cloves, cinnamon, fennel and peppercorns with two teaspoons Chinese five-spice powder. The drink will be slightly cloudy but just as delicious.

4. Pineapple Rosemary Ginger Fizz

What You Need

2 cups diced pineapple
2 sprigs rosemary (about 7cm long), plus more for garnish (optional)
3 tbsp chopped ginger
4 tbsp agave syrup
1 tbsp lemon juice
½ cup filtered water
Soda water

Method

Place pineapple, rosemary, ginger, agave, lemon juice and filtered water in a medium-size saucepan. Cover and bring to a gentle boil over medium-high heat, then reduce heat to low and simmer uncovered for five minutes, mashing a bit with a wooden spoon to break up the pineapple. Remove from heat and let mixture rest for 30 minutes. Remove and discard rosemary sprigs and any loose rosemary needles, then transfer the mixture to a blender or food processor and pulse until pineapple is macerated but not blended smooth. Pour through a strainer lined with filter paper and squeeze to extract as much liquid as possible. Chill in a sealed glass jar in the fridge. Syrup will stay fresh for up to a week. To serve, pour a quarter cup syrup into a tall glass, top with chilled soda water and stir. Garnish with rosemary sprigs, if desired.

Serves 6. Per serving: 292kJ, 0g fat, 19g carbs, 0mg sodium, 2g fibre, 0g protein

5. Raspberry Lime Bubbles

What You Need

2 cups raspberries (fresh, or frozen and thawed), plus more for garnish (optional)
½ cup filtered water
4½ tbsp lime juice, divided
3 tbsp real maple syrup
2 tbsp agave syrup
Soda water

Method

Put two cups raspberries, water, three tablespoons lime juice, maple syrup and agave in a mediumsize saucepan. Cover and bring to a gentle boil over medium-high heat, then reduce heat to low and simmer uncovered for 10 minutes. Remove from heat and let it rest for 15 minutes. Pour through a strainer lined with filter paper and squeeze to extract as much liquid as possible. Add remaining lime juice and chill the mixture in a sealed glass jar in the fridge. Syrup will stay fresh for up to a week. To serve, pour a quarter cup syrup into a tall glass, top with chilled soda water and stir. Garnish with raspberries, if desired.

Serves 6. Per serving: 292kJ, 0g fat, 18g carbs, 0mg sodium, 3g fibre, 1g protein

These are the 4 things you should never order at a coffee shop. Plus: 4 healthy ways to pimp your cup of coffee this morning.

READ MORE ON: Drinks Nutrition Recipes

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