3 healthy and refreshing iced tea recipes to beat the summer heat

If your regular cup of tea feels too hot for summer, try iced tea as a refreshing beverage! Not only is it cool and refreshing, it is low in calories depending on the amount and type of sweetener you use, and is healthier than any aerated drink. So it might be time to ditch that regular cup of tea, and move on these healthy iced tea recipes.

The Extraction Processes in the Food Industry, 2024, states that iced tea, whether instant or brewed, covers 80 percent of the tea drunk in the United States. It adds that iced tea is a big component of a low-calorie diet and 24–27 per cent iced tea is had by 30 to over 50 age group. Dietician Kejal Shah tells us all about this popular beverage and gives us three refreshing and healthy iced tea recipes.

What is iced tea?

Iced tea is a cold beverage made by steeping tea leaves in cold water and then sweetening and flavoring the liquid to taste. “It is typically served over ice and can be enjoyed plain or with added lemon, sugar, honey, or other flavors. Iced tea can be made with black tea, green tea, herbal tea, or a combination of different teas,” says Shah. It is a popular refreshing drink, especially in warmer weather.

3 iced tea recipes you need to try out!

Here are three refreshing iced tea recipes that you can easily make at home:

1. Classic Iced Tea:

Ingredients:

• 4 cups water
• 4 black tea bags
• Ice cubes
• Lemon slices (optional)
• Sweetener of choice (sugar, honey, agave, etc.)

Instructions:

1. Bring the water to a boil in a saucepan.
2. Remove the pan from heat and add the tea bags.
3. Let the tea bags steep for 3-5 minutes, depending on your desired strength.
4. Remove the tea bags and let the tea cool to room temperature.
5. Add sweetener to taste while the tea is still warm, stirring until dissolved.
6. Fill a pitcher with ice cubes and pour the tea over the ice.
7. Add lemon slices if desired, stir, and refrigerate until cold.
8. Serve over ice and enjoy!

2. Peach Iced Tea:

Ingredients:

• 4 cups water
• 4 black tea bags
• 1 peach, pitted and sliced
• Ice cubes
• Sweetener of choice (optional)

Instructions:

1. Bring the water to a boil in a saucepan.
2. Remove the pan from heat and add the tea bags and sliced peach.
3. Let the tea bags and peach steep for 5-7 minutes.
4. Remove the tea bags and peach, and let the tea cool to room temperature.
5. Add sweetener to taste if desired, stirring until dissolved.
6. Fill a pitcher with ice cubes and pour the tea over the ice.
7. Stir well, refrigerate until cold, and serve over ice.

3. Mint-Lime Iced Green Tea:

Ingredients

• 4 cups water
• 4 green tea bags
• 1/4 cup fresh mint leaves
• Juice of 1 lime
• Ice cubes
• Sweetener of choice (optional)

Instructions

1. Bring the water to a boil in a saucepan.
2. Remove the pan from heat and add the tea bags and mint leaves.
3. Let the tea bags and mint steep for 3-4 minutes.
4. Remove the tea bags and mint, and let the tea cool to room temperature.
5. Add lime juice and sweetener to taste if desired, stirring until dissolved.
6. Fill a pitcher with ice cubes and pour the tea over the ice.
7. Stir well, refrigerate until cold, and serve over ice garnished with fresh mint leaves.

Enjoy these homemade iced tea recipes as a refreshing and delicious beverage during the hot summer months!

How to make your iced tea healthy?

When making iced tea, there are several things to keep in mind to ensure that it remains a healthy beverage choice:

1. Choose quality tea

Start with high-quality tea leaves or tea bags to brew your iced tea. Opt for organic teas whenever possible to avoid pesticides or other harmful chemicals.

2. Limit added sugar

Avoid excessive amounts of sugar in your iced tea to prevent consuming empty calories. Instead of sweetening with refined sugar, consider using natural sweeteners like honey, agave nectar, or stevia, or try adding fresh fruit for natural sweetness.

3. Watch your portion size

Be mindful of the portion size of your iced tea. Consuming large quantities of any beverage, even if it’s healthy, can lead to excess calorie and sugar intake.

4. Brew it strong

When brewing tea for iced tea, make it stronger than you would for hot tea to account for the dilution that will occur when you add ice. This will ensure that your iced tea has a robust flavor.

5. Add flavor without extra calories

Enhance the taste of your iced tea by adding natural flavors like lemon, lime, mint, ginger, or fruits without adding extra calories or sugar.

By keeping these tips in mind, you can enjoy a delicious and healthy glass of iced tea that provides hydration and potential health benefits without excess sugar or calories.

Iced tea v/s hot tea: Which is better?

Iced tea can provide similar health benefits to hot tea, as it is made from the same tea leaves and contains antioxidants and other beneficial compounds. “Drinking iced tea can help to stay hydrated and cool in the summer months, making it a refreshing and enjoyable beverage choice,” says Shah. However, it is important to be mindful of the amount of sugar or additives that may be included in some commercial iced tea products, as excessive sugar intake can have negative health effects. “Choosing unsweetened or lightly sweetened iced tea and adding natural flavors like lemon or mint can help maintain the health benefits of the tea while keeping it a refreshing summer drink,” says Shah.

Can you drink iced tea every day?

In general, drinking iced tea every day can be a part of a healthy lifestyle, especially if you choose unsweetened or lightly sweetened varieties and consume it in moderation. However, there are a few things to consider:

1. Caffeine content

If you are sensitive to caffeine, drinking large amounts of iced tea daily may lead to issues such as sleep disturbances, jitteriness, or increased heart rate. It’s important to be mindful of your caffeine intake and consider drinking decaffeinated iced tea or switching to herbal teas occasionally.

2. Added sugar

Many commercial iced teas contain high amounts of added sugar, which can be detrimental to your health if consumed excessively. Opt for unsweetened or minimally sweetened iced tea and consider sweetening it with natural alternatives like honey or stevia.

3. Hydration balance

While iced tea can contribute to your daily fluid intake, it should not be your sole source of hydration. It’s essential to drink plenty of water throughout the day to stay properly hydrated.

4. Individual health considerations

If you have any specific health conditions or concerns, such as kidney stones or acid reflux, you may need to limit your consumption of certain types of tea, including iced tea.