An introduction to the concept of functional mocktails

By, Johannah Schrader, RD, LD, CDCES

Functional mocktails are gaining in popularity, and for good reason. But, what exactly are they, how do they differ from conventional mocktails, and why would a Registered Dietitian recommend them?

Overview of Functional Mocktails

A functional mocktail is a beverage intentionally crafted with nutrient-dense ingredients. This is opposed to more conventional mocktails and alcoholic cocktails which typically contain empty calories and lack nutritional benefit. 

As a Registered Dietitian that provides personalized nutrition counseling, I work with folks that, for a variety of reasons, are motivated to reduce their intake of empty calories, added sugars, and/or alcohol for the purpose of improving their health and nutrition status. Whether you’re trying to lose weight, managing a chronic condition, or trying to reduce your alcohol intakes, opting for a functional mocktail can certainly assist with these nutrition-related goals. There’s ample ways to customize formulations to benefit your unique health needs. 

A Couple Things to Know Before Diving In 

Before I review several of my favorite ingredients and their touted benefits, I want to highlight the following:  

• The purpose of this article is not intended to diagnose, treat, or cure any type of disease or health condition. 

• I am not here to demonize alcohol consumption. I do hope to offer enjoyable options to those wanting to reduce intakes and those that choose to abstain for health and/or personal reasons. 

• I use these foods/nutrients personally and in my practice, but specific dosing and nutrient prescriptions are custom-tailored to an individual's unique needs along with a risk-benefit analysis. 

• Some ingredients lack research to strongly support their common health claims. Consumed in food concentrations (vs. supplement form which is not what we're discussing), they’re considered likely safe. 

• In some instances, the amounts used in a drink are below those recommended for highlighted health benefits, but they still serve a purpose, nutritionally speaking. Especially when complimenting a well-balanced, healthy diet.

• Lack of research does not necessarily equate to lack of effectiveness. I encourage individuals to monitor outcomes and make choices that fit their needs and preferences. 

Functional Mocktail Ingredients I Recommend as a Registered Dietitian

The following ingredients were selected for a variety of reasons, including, but not limited to, personal preference, local availability, affordability, flavor, and nutritional benefit.

Coconut Water

Coconut water is the liquid extracted from the inside of an immature coconut. It is a natural source of electrolytes (sodium, potassium, and magnesium) and is popular for aiding in hydration. Its natural sugar content softens bitter or tart ingredients when combined in a functional mocktail. 

Apple Cider Vinegar

Apple Cider Vinegar, commonly referred to as ACV, is the fermented juice of apples. It contains many of the same nutrients as apple juice (B vitamins, biotin, niacin, pantothenic acid, vitamin C, etc.), but it should be noted that formulations can vary based on manufacturing processes. Human, animal, and in vitro studies suggest it may assist in blood glucose management by altering the way foods are absorbed in the gut. It is also used for the management of obesity, athletic performance, kidney stones, and more, but these uses are not yet supported by comprehensive evidence. 

Turmeric

Turmeric is a spice cultivated from Southeast Asia and India that is traditionally used in Asian food and traditional Chinese and Indian medicine. It contains a chemical known as curcumin which is associated with decreased swelling. Due to its anti-inflammatory properties, curcumin is a common intervention for osteoarthritis. Additionally, it’s possibly effective for improving indigestion, hay fever, depression, and cholesterol levels. The spice boasts a bitter, but warm flavor. Its vibrant yellow shade can enhance the visual appeal of most foods and beverages.

Ginger

Ginger is related to turmeric and holds a zesty, spicy flavor that pairs well with many fruits, making it ideal for functional mocktails. It is most commonly thought to aid in reducing nausea and vomiting. While research is limited, it potentially improves menstrual cramps, osteoarthritis, and migraines. 

Pomegranate Juice

Pomegranate juice contains more polyphenols than red wine, green tea, blueberry juice, cranberry juice, or orange juice, and is an excellent source of vitamin C. Research suggests it may lower blood pressure, fight cancer cells, and slow hardening of the arteries. It can be on the pricier side, but a little goes a long way when it comes to enhancing the flavor and visual appeal of a functional mocktail. If you have access to a whole pomegranate, the seeds make a wonderful beverage garnish. 

Tart Cherry Juice

There is evidence that tart cherry juice can benefit athletes through improved muscle strength and endurance. There are also claims that tart cherries can benefit those with high blood pressure, gout, osteoarthritis, and a variety of other conditions. Also, it naturally contains melatonin, a hormone, which may improve insomnia and support healthy sleep patterns. Nutritive properties can vary due to lack of standardization in manufacturing processes. At a minimum, seeking 100% juice is recommended. 

Recipes and Other Tips

The fun thing about functional mocktails is there's so much room for creativity with flavor and aesthetics. Using different glasses, various types of ice molds, and other cocktail accessories can enhance the elegance of your drink. Stevia drops can be used to sweeten without adding sugar/calories. Muddled fruits and herbs not only intensify visual appeal, but increase nutrition too. Bitters come in a variety of types and boast pungent, but pleasant flavors that engage the senses. 

The following recipes are crafted from ingredients available in most grocery stores. Be aware that juice blends are common, especially for tart cherry juice. 100% juice is recommended to ensure you’re maximizing nutritional benefit and avoiding extra calories and sugar. 

The Temple of Shirley

A play on the  traditional Shirley Temple

Yields 2 servings

Ingredients

2 oz 100% Tart Cherry Juice

2 oz 100% Pomegranate Juice

1 oz Ginger Juice

6 oz Lime Flavored Sparkling Water

2 cups of ice

3-4 Black Cherries, pitted for garnish (fresh or frozen)

Lime wedge for garnish

1. Combine tart cherry juice, pomegranate juice, ginger, and ice in a drink shaker or large mason jar with lid. Shake vigorously for 30 seconds.

2. Pour into a rocks glass, add sparkling water, and stir. 

3. Garnish with cherries, lime, and enjoy!

   Optional suggestions: Add angostra bitters to broaden the flavor. If the mix is too tart, add a couple drops of stevia extract for sweetness.

Nutrition Facts (per serving): 49 calories, 0 g fat, 0 g saturated fat, 8 g carbohydrate, 0 g fiber, 3.6 g sugar, 0 g added sugar, 0 g protein

Don’t Be So Inflammatory

Named for it's anti-inflammatory properties, the vibrant color and tangy flavor can upgrade any happy hour. Carrot juice is an excellent source of vitamin A and contains several other beneficial nutrients. 

Ingredients

2 oz 100% Carrot Juice

2 oz Coconut Water

0.5 oz Apple Cider Vinegar

1 tsp Turmeric, powdered

6 oz Sparkling Water

2 cups ice

Lemon wedge for garnish

Optional suggestions: Orange bitters and lavender extract pair well with this drink. Substitute and orange slice for the lemon wedge for a beverage and a snack. 

1. Combine carrot juice, coconut water, apple cider vinegar, and turmeric in a drink shaker or large mason jar with lid. Shake vigorously for 30 seconds.

2. Pour into a rocks glass, add sparkling water, and stir. 

3. Garnish with lemon wedge and enjoy!

Nutrition Facts (per serving): 15 calories, 0 g fat, 0 g saturated fat, 4 g carbohydrate, 0 g fiber, 3 g sugar, 0 g added sugar, 0 g protein

Resources

1. NATMED Pro Research Database (2024) NatMEd Pro, Available at: https://naturalmedicines.therapeuticresearch.com/(Accessed: 15 February) 

2. Dietary guidelines for Americans: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

3. Wallace, T. C., Dwyer, J. T., & Betz, J. M. (2024). Health Professional’s Guide to Dietary Supplements. Academy of Nutrition and Dietetics.