Eat Well Recipe: Iced Hibiscus & Ginger Tonic [Beverage]

This Iced Hibiscus Tea with Monk Fruit and Ginger is a vibrant, ruby-red tonic that offers a refreshing alternative to sugary sodas and juices. Hibiscus is globally celebrated not just for its tart, cranberry-like flavour, but for its profound impact on metabolic and cardiovascular health.¹

Iced Hibiscus & Ginger Tonic

Prep time: 5 mins | Brew time: 10 mins | Serves: 4

Ingredients

• 1/2 cup Dried hibiscus flowers (or 4 tea bags)
• 4 cups Filtered water
• 2-inch piece Fresh ginger, thinly sliced
• 2-3 tbsp Granulated monk fruit sweetener (adjust to taste)²
  
• 1 Fresh lime, sliced into rounds
• Fresh mint leaves for garnish

Instructions & Method

1. Boil & Infuse: Bring the 4 cups of water to a boil in a medium pot. Add the sliced ginger and dried hibiscus flowers.
2. Steep: Remove from heat, cover, and let steep for at least 10–15 minutes. The longer it steeps, the more potent the flavour and antioxidants.
3. Sweeten: While the tea is still warm, stir in the monk fruit sweetener until completely dissolved.
4. Strain: Pour the mixture through a fine-mesh sieve into a heat-proof pitcher to remove the hibiscus and ginger pieces.
5. Chill: Allow it to cool to room temperature, then refrigerate until cold.
6. Serve: Pour over plenty of ice, add a squeeze of fresh lime, and garnish with mint.

Tips for Success: Staying Healthy & Preventing Diabetes

This beverage is a strategic addition to a diabetes-preventive lifestyle because it is naturally calorie-free and has a zero glycemic index. Hibiscus contains organic acids and anthocyanin that have been shown in clinical studies to help lower blood pressure and improve cholesterol levels—critical factors for those with metabolic syndrome.³

The fresh ginger adds more than just a spicy kick; it possesses anti-inflammatory properties that can enhance insulin sensitivity and aid digestion.⁴ By using monk fruit instead of sugar or honey, you satisfy your sweet tooth without triggering an insulin response.⁵ For maximum benefit, drink this tea with or after a meal; the hibiscus may help inhibit amylase, an enzyme that breaks down starches into sugar, potentially reducing the glucose spike from your food.⁶ Ensure you are using pure dried hibiscus (often found as Flor de Jamaica) rather than pre-mixed "fruit teas" which may contain hidden sugars or artificial flavourings.

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