Fresh Mint and Lemon Iced Tea, Lightly Sweet
Fresh mint and lemon make an iced tea so fragrant that it barely needs sweetening. Here is a simple recipe, ways to keep sugar low, and the few cautions worth knowing.
On a hot day, a glass of something cold and fresh is hard to beat. Store-bought iced teas and lemonades, though, often carry a surprising amount of sugar.
This homemade version leans on a big handful of fresh mint and plenty of lemon zest for flavor, so you can sweeten it lightly or not at all. It is caffeine-free, quick to make and easy to adjust to your taste. Below you will find the recipe, practical ways to cut back on sugar, and a few safety notes.
Why make your own
The NHS suggests aiming for 6 to 8 glasses of fluid a day, and says water, lower-fat milk and lower-sugar drinks such as tea all count. If you find plain water boring, it suggests adding a slice of lemon or lime. A jug of mint and lemon iced tea takes that idea one step further.
Making it yourself also puts you in charge of the sugar. The NHS recommends swapping sugary drinks for lower-sugar or no-added-sugar options, because frequent sugary drinks add calories and can damage your teeth.
Fresh Mint and Lemon Iced Tea
You need
- freshly boiled water500 ml (2 cups)
- fresh mint sprigs, peppermint or spearmint1 large handful, about 20 g (3/4 oz)
- unwaxed lemon, zest peeled in strips, then juiced1
- cold water500 ml (2 cups)
- honey or sugar, to taste0 to 2 teaspoons
- ice, extra mint leaves and lemon slicesTo serve
Method
- Rinse the mint and the lemon under running water.
- Put the mint sprigs and lemon zest strips in a heatproof jug and pour over the freshly boiled water.
- Steep for 8 to 10 minutes, then strain out the mint and zest.
- If you are sweetening, stir in the honey or sugar now while the tea is warm, so it dissolves. Start with less than you think you need.
- Add the lemon juice and the cold water and stir.
- Cool, then refrigerate until cold. Serve over ice with fresh mint leaves and lemon slices.
Tips
- Lemon zest adds strong citrus flavor without sourness, so you need less sweetener to balance it.
- Try a few thin slices of fresh ginger or a strip of orange peel in the steep for extra flavor with no added sugar.
- Refrigerate the tea within 2 hours of making it and drink it within a day or two for the best flavor and freshness.
- Use spearmint for a softer, sweeter taste and peppermint for a stronger, cooler one.
How sugar adds up
The NHS advises that adults have no more than 30 g of free sugars a day, which is about 7 sugar cubes. Free sugars include table sugar and also honey, syrups such as maple and agave, and fruit juices. So swapping white sugar for honey does not make a drink sugar-free.
Children need even less: no more than 24 g a day for ages 7 to 10, and 19 g for ages 4 to 6. A single sweetened bottled iced tea can use up a large part of that. Cutting down slowly, a little less each time you make a jug, helps your taste buds adjust.
What the evidence says
This is a refreshing drink, not a remedy. Memorial Sloan Kettering Cancer Center notes that most research on peppermint has looked at concentrated peppermint oil rather than tea, and it does not provide clinical evidence for peppermint tea for any particular use.
The real, well-supported benefit here is a simple one: a tasty, low-sugar drink can make it easier to choose water-based drinks over sugary ones.
Questions people ask
Can I make this with no sugar at all?
Yes. Plenty of mint and lemon zest give a lot of flavor on their own. Try it unsweetened first, then add a little honey or sugar only if you really need it.
Is honey healthier than sugar in iced tea?
Not in terms of sugar. The NHS counts honey as a free sugar, the same kind of sugar adults are advised to keep below 30 g a day. Use whichever you prefer, but use less of it.
How long does homemade iced tea keep?
Refrigerate it within 2 hours of making it, keep your fridge at 4°C (40°F) or below, and for the best flavor drink it within a day or two.
Sources
- Sugar: the facts — NHS
- Water, drinks and your health — NHS
- Peppermint — Memorial Sloan Kettering Cancer Center
- Four Steps to Food Safety — CDC
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
