Iced Tea Recipes for Summer: 3 Healthy Ways to Make It

If your regular cup of tea feels too hot in summer, try iced tea as a refreshing drink! Not only is it cool and refreshing, but depending on the amount and type of sweetener you use, it’s lower in calories and healthier than any aerated drink. So maybe it’s time to ditch that regular cup of tea and get on with these healthy iced tea recipes.

The Extraction Processes in the Food Industry, 2024, iced tea, whether instant or brewed, covers 80 percent of the tea consumed in the United States. Iced tea is a large part of the low-calorie diet and 24-27 percent of iced tea is consumed by those aged 30 to 50 years. Dietitian Kejal Shah tells us about this popular drink and gives us three refreshing and healthy iced tea recipes.

What is iced tea?

Iced tea is a cold drink made by steeping tea leaves in cold water and then flavoring the liquid for sweetness and flavor. “It is usually 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 various teas,” says Shah. It is a popular refreshing drink, especially in warm weather. .

3 Iced Tea Recipes You Must Try!

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

1. Classic Iced Tea:

Required:

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

Instructions:

1. Bring water in a saucepan.
2. Remove the pan from the heat and add the tea bags.
3. Steep the tea bags 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 tea is still warm, stir until dissolved.
6. Fill a bowl with ice cubes and pour the tea over the ice.
7. Add lemon wedges if desired, stir and refrigerate until chilled.
8. Serve over ice and enjoy!

2. Peach Iced Tea:

Required:

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

Instructions:

1. Bring water in a saucepan.
2. Remove the pan from the heat and add the tea bags and peach slices.
3. Steep the tea bags and peach for 5-7 minutes.
4. Remove the tea bags and strainer and let the tea cool to room temperature.
5. Add sweetener to taste if desired, stir 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:

What’s needed

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

Instructions

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

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

How to make your iced tea healthier?

When making iced tea, there are several things to keep in mind to ensure it’s a healthy beverage option:

1. Choose quality tea

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

2. Limit added sugar

Avoid high amounts of sugar in your iced tea to avoid 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 your iced tea size. Consuming large amounts of any beverage, even if it is healthy, can lead to excess calories and sugar intake.

4. That’s a strong brew

When making tea for iced tea, make it stronger than hot tea to account for the dilution that occurs when you add ice. This will make your iced tea have a stronger taste.

5. Add flavor without extra calories

Enhance the taste of your iced tea by adding natural flavors like lemon, lime, mint, ginger or fruit 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 the added sugar or calories.

Iced Tea v/s Hot Tea: Which is Better?

Iced tea offers the same health benefits as hot tea because it is made from the same tea leaves and contains antioxidants and other beneficial compounds. “Drinking iced tea can help you stay hydrated and cool during the summer months, making it a refreshing and enjoyable beverage option,” Shaw says. However, it is important to be aware of added sugar or additives in some commercial iced tea products, as excessive sugar intake can have negative health effects. “Choosing an unsweetened or lightly sweetened iced tea and adding natural flavors like lemon or mint can help preserve the tea’s health benefits and keep it a fresh summer drink,” Shaw says.

Can you drink iced tea every day?

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

1.Caffeine content

If you’re sensitive to caffeine, drinking large amounts of iced tea every day can lead to problems such as sleep disturbances, irritability, 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 sugar, which can be harmful to your health if consumed in excess. Choose unsweetened or minimally sweetened iced tea and consider sweetening it with natural alternatives like honey or stevia.

3. Hydration balance

Iced tea can contribute to your daily fluid intake, but it shouldn’t be your only source of hydration. It is essential to drink plenty of water throughout the day to stay properly hydrated.

4. Personal health considerations

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