Looking for a drink that doesn’t disappoint? Swap the alcohol and sugar for fruits, herbs, and glammed-up glassware, say two Friedman School graduates
“The more a drink looks like a cocktail, the less you and other people will think that it’s not,” says Kerry Benson, N17. Photo: Shutterstock
Free-flowing champagne when the clock strikes midnight. Spiked eggnog at a holiday gathering. Maybe a bit too much wine when visiting the parents. Alcohol might fuel a party, but it doesn’t nourish the body. In fact, recent research in The Lancet found that there’s no safe amount of consumption, due its link to cancer, cardiovascular diseases, and type 2 diabetes. Every year, about 20,000 Americans die from alcohol-related cancers including breast, cancer, and liver.
Enter Kerry Benson and Diana Licalzi, both N17, also known as the Sober Curious Dietitians. The two met as graduate students at the Friedman School of Nutrition Science and Policy at Tufts University, and went on to write the book Drinking for Two: Nutritious Mocktails for the Mom-to-Be.
Their newest collection, Mocktail Party, a festive medley of low-sugar, all-natural recipes, not only leverages their nutritional knowledge but also capitalizes on the sober-curious movement, which encourages people to be more mindful about drinking.
In addition to growing awareness of health risks and more alcohol-free alternatives in stores and on social media, COVID was one big driver of the sober curious movement, says Benson. “A lot of people started to drink more and then started to become more aware of their drinking habits and the fact that we were turning toward alcohol as a kind of coping tool,” she said. “It spurred a lot of people to question their relationship with alcohol.”
From a nutritional standpoint, cocktails are typically packed with added sugars from mixers, sodas, and flavored syrups.
“Eating too many calories can put you into a calorie surplus, which can lead to weight gain. It can also affect blood sugar levels, and it can really cause glucose levels to spike,” Licalzi says.
Sober curious but still ready to party? Give these fete-friendly mocktail tips a dry run.
Stock up on herbs
“Herbs not only offer a range of nutritional benefits, but also add a distinct flavor to drinks,” says Licalzi. She and Benson recommend pungent, healthy varieties such as basil, mint, thyme, and ginger.
“Ginger is nice because it doesn’t go bad easily, if you keep it in your fridge. It adds a zesty, spicy flavor to mocktails,” Licalzi says.
Pick nutritious mixers
Instead of soda or pre-made mixers, stock up on 100 percent natural juices for a splash of flavor. Pomegranate and grape juices are particularly healthy, being full of antioxidants. For an extra boost, cut up fresh fruit like cranberries or blueberries for a pop of color—and natural, nutritious sweetness.
Benson and Licalzi also like adding splashes of apple cider vinegar, whose acidity offers an “alcoholic edge,” they say, without the booze. Another tasty choice: coconut water, which offers natural sweetness coupled with potassium.
Blend drinks with dates
Going for a frosty blended drink? Make a date with dates.
“Dates are such an incredible way to sweeten your mocktails because they also provide antioxidants, fiber, and micronutrients,” Licalzi says.
Use sweeteners in moderation
Instead of going for fizzy sodas, tonic water, or sparkling juices, some of which are packed with sugar, use liquid sweeteners with portions you can control.
“Start with small amounts and then slowly increase as needed, so that you have full control,” Licalzi says. She and Benson recommend agave, honey, and maple syrup, which are flavorful but not overpowering.
Glam up glassware
Any libation can feel special if it’s in the right glass.
“We like putting kombucha in a wine glass or adding a salted rim to a virgin margarita,” Benson says. Pour your drink into martini glasses or copper mugs for extra style, and to fend off nosy partygoers wondering why you aren’t imbibing.
“The more a drink looks like a cocktail, the less you and other people will think that it’s not,” Benson says.
While you’re at it, keep the party going by investing in bar tools that work just as well for non-alcoholic drinks: a muddler, shaker, recyclable glass straws.
Seek out simple, spicy bar swaps
If you’re at an office holiday party and everyone’s crowding the bar, certain bold cocktails lend themselves well to mocktail versions.
Some subtle swaps: virgin margaritas made with fresh lime juice or mojitos, which are heavy on seltzer, lime juice, and mint.
Benson and Licalzi recommend Bloody Marys, which are packed with flavorful ingredients like tomato juice, hot sauce, and olives.
“You really wouldn’t even know there isn’t alcohol in there,” Benson says.
