Mint is a popular herb which has several benefits including proper digestion and weight loss, relief from nausea, depression, fatigue and headache, treatment of asthma, memory loss, and skin care problems. It is a well known mouth and breath freshener that is scientifically known as Mentha, and has been used for hundreds of years for its remarkable medicinal properties. Since I have an overload of mint growing in my back yard, I needed a great refreshing recipe to allow me to use this amazing herb, and now I am sharing the love! You must try this refreshing Raspberry Mint Iced Tea Recipe for a boost of anti-oxidants and a refreshing change from water on hot summer days.

Raspberry Mint Iced Tea — Beverages in a glass and in bottles

Store-bought summer sips can cost you a lot in empty calories and added sugar – wreaking havoc with your energy as well as your waistline. Swap for this homemade version and relax knowing both your taste buds and body will thank you!

Beware the bottled beverage

Commercial iced tea is packed full of sugar, and after all that processing, likely also fairly low on the natural anti-oxidants present in tea. While it’s not going to make or break your health if you have a glass once in a while- we tend to overdo it in the heat and at all the BBQ’s and beach days where soda and iced teas are a regular addition. Common brands range from 18-24 g of sugar per cup.

Keep in mind that most cans are 355 mL and the tall bottles can be up to 500 mL so you’re likely getting a much bigger sugar rush than you bargained for. All that liquid sugar is absorbed quickly, causing a rapid rise in blood sugar and later insulin that cause energy to crash fairly quickly. When taken more frequently these spikes of sugar and insulin are associated with inflammation and fat storage. This homemade version is less than 5 g of added sugars per cup making it a much cleaner choice, the carbohydrate load is lower and can be handled more easily.

Quench your thirst and give your health a boost

Teas are naturally nutritious. All teas are high in polyphenols, a potent family of antioxidants. While green teas have been known linked to weight loss and cancer prevention, black teas are still great sources of these powerful nutrients. So you can heal your body and beat the heat!

Great iced tea tips

While water is always a great choice, sometimes I just crave something a bit more flavourful. Homemade lemonade and iced tea are also much more nutritious than store bought- the natural nutrients are preserved and you can control how much sweetener goes in. I like to use honey or maple syrup as it saves me the step of making simple syrup and adds flavour, but remember just because they’re natural doesn’t mean they don’t affect your blood sugar in a similar way to refined sugars.
Don’t skimp on tea bags, using fewer but steeping longer will just give you a bitter tea due to the tannins.
Don’t over steep! Removing the tea bags when the time is up is key to making a great batch of iced tea.
Get creative with your flavours- fresh blackberries, strawberries macerated with limoncello for an adults only version? Maple syrup instead of honey? The sky’s the limit.