Healthy homemade drinks

Healthy drinks don't need refined sugar: smoothies bring fruit, veg and fibre into your glass, freshly pressed juices mainly vitamins. For every day, water is still the best drink – smoothies and juices are an extra.

What you drink counts too: a glass of juice or a fizzy drink can easily contain as much sugar as a dessert. Our drink recipes are smoothies and freshly pressed juices with no refined sugar – with lots of veg, berries and herbs. Tips on tea, water and electrolytes are further down.

Vegan turmeric and ginger juice with orange – 95 kcal
Vegan beetroot and kombucha juice – 85 kcal
Keto avocado chocolate shake – 340 kcal
Vegan redcurrant and apple juice – 80 kcal
Fresh vegan beetroot and apple juice – 140 kcal
Fennel and apple juice – 90 kcal
High-protein cherry skyr smoothie – 250 kcal
Mixed berry kefir smoothie with linseed – 160 kcal
Vegan pineapple and turmeric juice with yellow pepper – 110 kcal
Gluten-free blueberry almond smoothie – 240 kcal
Cherry and ginger punch with hibiscus and orange – 93 kcal
Peanut butter chocolate oat smoothie – 450 kcal
Vegan ginger and turmeric shot with lemon – 35 kcal
Quick apple and ginger juice – 120 kcal
Gluten-free mango and turmeric smoothie with orange – 210 kcal
Vegan pineapple and turmeric smoothie – 110 kcal
Vegan kale smoothie with mango and banana – 280 kcal
Vegan apple and carrot juice with ginger – 110 kcal
Frisian tea punch with oranges and honey – 111 kcal
High-protein blackberry quark shake without protein powder – 240 kcal
Zingy vegan pineapple, ginger and mint juice – 120 kcal
Low-carb grapefruit and ginger juice – 50 kcal
Vegan spicy ginger and turmeric shot – 45 kcal
Green smoothie with spinach and ginger – 150 kcal

Healthy drinks day to day: what really counts

Liquid calories are easy to miss

Drinks count in full: a glass of juice, a latte with syrup and a fizzy drink can easily add up to 400 calories. That's why the most useful step is rarely a new trendy drink – it's cutting out sugary drinks. Juice brings a lot of sugar too.

Electrolytes: when they make sense

In everyday life, water is all you need. Electrolytes make sense during exercise lasting more than an hour, heavy sweating in summer, fasting or a low-carb diet, because your body loses more sodium then. A homemade drink of water, a good pinch of sea salt, lemon juice and, if you like, a little magnesium costs pennies and contains no colourings.

Brewing tea properly

Green tea turns bitter if the water is boiling – 70 to 80 °C and two to three minutes of steeping keep the catechins and the mild flavour. Herbal and fruit teas, on the other hand, can take water at a rolling boil. If you like iced tea, cold-brew it: leave tea leaves in cold water overnight for a very mild drink with no bitterness and no need for sugar.

Frequently asked questions

How much water a day?

On average 2–3 litres, more when you exercise or it's hot. Rule of thumb: your urine should be pale yellow. Green and herbal tea count towards it.

Are smoothies healthy?

Green smoothies with lots of veg are a good addition. Pure fruit smoothies bring a lot of fruit sugar – then it's better to eat whole fruit. Rule of thumb: more veg than fruit.

Coffee – how many cups are OK?

For most adults, up to 400 mg of caffeine a day is considered safe – about 3–4 cups of filter coffee (EFSA). During pregnancy the limit is 200 mg. If you have a medical condition, talk to your GP.

Which healthy drinks are there besides water?

Unsweetened tea (green, black, herbal) and cold brew without sugar are the simplest options. Plus infused water with cucumber, lemon or berries, homemade electrolyte drinks with a pinch of salt, and golden milk with turmeric. None of them need sugar – ready-made drinks from the supermarket often contain 20 g of sugar per bottle, even when sold as a ‘wellness drink’.

Are diet drinks a good alternative?

We don't use sweeteners – they keep you used to intense sweetness. Better: water with lemon, mint or ginger, unsweetened tea, or a juice spritzer with plenty of water.

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