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Healthy Alternatives to Soda

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By Marye Audet


Image:Morguefile.com We drink much more soda than we used to.
Image:Morguefile.com We drink much more soda than we used to.

No one really thought about the need for healthy alternatives to soda until we all became addicted to it in the 1970s. Prior to that Coke came in a 10 oz bottle, as I recall, that you could buy for 15 cents. It was a treat that was just that, a treat.

Fast forward to the 21st century and coke is the new water. (By the way, please understand I am from Texas. EVERY soda product is called coke here, even Pepsi, so keep that in mind.) It is not ingested by the ounce anymore by by the liter...and it is really bad for the body in those amounts.

But if you need your fizz, what are you going to do?



Italian Soda

One of the favorites around here is Italian Sodas. We started making them when we owned a tea room, and once we got used to them were too spoiled to stop. Italian sodas are really easy to make and have far less sugar that the cokes that you buy. The syrups also come in sugar free versions. I do not think sugar free alternatives, other than stevia, are healthy so I do not recommend them but they are out there if you want.

The best way to serve an Italian soda is in a tall iced glass, with some whipped cream on the top. If you make your own whipped cream from organic cream, and watch your sugar, it isn't unhealthy unless you are having to watch your fat intake. The combinations are almost endless.

Italian Soda: Basic Recipe

  • 2 Tbs flavored syrup
  • 8-12 oz club soda

Pour syrup into glass, add club soda and stir.

That is easy, isn't it? Now, when you need to add some luxury to that you want a Cremosa.

Cremosa:Basic Recipe

  • 2 Tbs flavored syrup

  • 8 oz club soda
  • 4 oz half and half or cream

Stir together, or serve in layers. To serve in layers, pour the syrup in the glass. Add the club soda, then partially whip heavy cream and float it on top. It takes some practice but is a beautiful presentation.

Now that you have the basics down...Here are some of the best flavor combinations based on the Monin syrups which you can click on in the side bar for more information:

  • Victorian-1 tbs vanilla, 1 tbs rose
  • Creamsicle-1 tbs orange, 1 tbs vanilla
  • Creme Brulee-1 tbs caramel, 1 tbs vanilla
  • French Countryside- 1/2 tbs lavender, 1 1/2 tbs lemon
  • Summer Afternoon-2 tsp blackberry, 2 tsp white chocolate, 2 tsp violet
  • S'mores-1tbs toasted Marshmallow, 1/2 tbs Caramel, 1/2 tbs Chocolate

There are literally hundreds more combinations and ways of making them, and each of the recipes can be used for cremosas as well.

Now, healthy? Sure. Here is the breakdown:

Italian Soda

calories-90

sugars: 11 g

sodium 0

Coke

calories 110

sugar 30g

sodium:11

Plus, you have a natural, gourmet beverage that is exactly what you wanted without the chemicals. You can adjust the calories by using less syrup. There are no calories at all in club soda.

Make Soda with Stevia


Morguefile.com
Morguefile.com

Fruit Soda

Another healthy alternative to soda is a drink made with fruit juice and club soda. Like the Italian sodas, the possibilities are almost endless. Various combinations of organic fruit juices, or organic fruit juices and tea are given some fizz by mixing them with the club soda.

In this case, you will want to make your drink half club soda, half juice.

Juicy Sodas :

Orange-

  • 4 oz orange juice
  • 4 oz club soda

Citrus Blast-

  • 1 oz orange
  • 1/2 oz lemon
  • 1/2 oz grapefruit
  • 1/2 oz key lime

  • 2 oz green tea
  • 4 oz club soda
  • a little sugar or honey if needed.

Sparkling Fruit Punch

  • 4 oz organic mixed juice punch
  • 4 oz club soda

Banana

  • 1 banana liquified in the blender
  • 4 oz club soda
  • 1 tsp lemon juice

There are many combinations to choose from. Any organic, 100% fruit juice will be a great addition to your homemade beverage. Be sure to pour it into iced glasses because it is just so much better that way.


This is THE best stevia available.

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Water

The best alternative to anything is water. Pure water is essential to the body and the more of it, within reason, the better.

Whether you drink it iced, with a slice of lime or lemon, or at room temperature be sure, no matter what else you are drinking, that you get all the water your body needs. Eight 8 oz. glasses is only the bare minimum.

And sadly, coffee does not count. Keep a large glass of water within reach and sip it often for the healthiest body ever.

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Comments

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JerseyGirl profile image

JerseyGirl  says:
15 months ago

Great info! I try to introduce non-soda drinks in my house, and try to make it "fun" to enjoy. Thanks for many great ideas.

gamergirl profile image

gamergirl  says:
15 months ago

Awesome hub! You've got me hooked with the concept of flavored syrup and club soda - there's nothing stopping someone from using sugar-free flavored syrups to create a dreamy concoction of bubbly yumminess.

Thanks for answering my request, dearie! I'll be printing this one out. :D

dindin profile image

dindin  says:
15 months ago

I quit sodas last year and I miss them. I've tried Izze which is pretty good (sparkling water and juices).

I think I'll try some of the Italian sodas.the French Countryside sounds wonderful.

SweetiePie profile image

SweetiePie  says:
15 months ago

I always love Italian sodas, so thank yhou for sharing your recipes for them.

RainbowRecognizer profile image

RainbowRecognizer  says:
15 months ago

These are delicious - and fun to make!!! Our family also loves Knudsen spritzers which are 80-100% juice, but come in lots of yummy flavors for the person who loves variety... :o) Thanks for posting this!

Dave  says:
15 months ago

The simple one that isn't on your list is club soda with a twist. Lemon, lime, sometimes both.

There's enough flavor to make it "not just soda water", and that does the job nicely for a lot of people.

Dave

Kat07 profile image

Kat07  says:
15 months ago

These sound so very refreshing! I can't wait to try them!

Son of Voodoo profile image

Son of Voodoo  says:
15 months ago

Actually home made soda was gonna be my answer. I also noticed sparkling juices listed. Also something to be aware of, most coffee shop will be able to make you an italian soda. I prefer these sice coffee does strange things to me.

As an alternative for sodas for me, I make up a big old batch of tea, sweeten it to taste with organic cane sugar. I tend to go for the fruity black teas, like Paradise tea. Chill it over night, and drink it throughout the day. Check your local are for specialist tea shops also. You can get some awesome flavors. I just recently purchased a Peach Cream black tea. It is fantastic. With the loose teas you will need a strainer, but i know with the Paradise Tea you can use the larger tea bags in a coffee brewer.

Chef Helm profile image

Chef Helm  says:
15 months ago

One of the changes I've made in the last couple years is to stop drinking soda. I used to drink cola, then I wanted to get rid of the caffeine. I started drinking lemon lime. Then I wanted to get rid of the sugar, so I started drinking soda. Not only have I lost weight, I don't have the sugar crash I used to get. Thanks for the info, I'm so used to grabbing that lemon wedge and squeezing it into my soda, I need to try some Italian sodas.

Rob Jundt profile image

Rob Jundt  says:
15 months ago

Thanks for this great article. I'm sure we'll try a few before the summer is over.

marmaduke  says:
15 months ago

French sodas are even better than Italian sodas. When I recently developed painful kidney stones, that was my only alternative at the local coffeehouse. My favorite is cinnamon/caramel...YUMMMMM!

stephhicks68 profile image

stephhicks68  says:
15 months ago

Love the Hub - great recipes that I must try! I drink waaay too much soda (all of it diet, but nonetheless...)

pete  says:
13 months ago

I;ve been drinking Pepsi for 50 yr. about 6-12 oz cans a day at least.

Last year I tried to stop drinking it and switched to diet 7-up....I ended up in the ER due to a withdrawal from caffeine. So I'm back on the Pepsi...any ideas

lucas  says:
13 months ago

Pete is an example of why we should stop drinking soda

Amy_Roberts  says:
13 months ago

Fantasic alternatives, I'm definitely going to try these out! Thanks for sharing!

compu-smart profile image

compu-smart  says:
13 months ago

These sound excellent!

I stopped drink fizzy drinks "Soda" for the reason that they are bad for you so i will have to check them out and hope that they taste nice and still have lots of fizz!!

Sandi Anders profile image

Sandi Anders  says:
13 months ago

What a great lens. I have been a long time user of stevia (I use it in my protein smoothies in the a.m.). I particularly liked the video with the suggestions regarding making soda without all the chemicals that are in diet soda.

Sandilyn profile image

Sandilyn  says:
13 months ago

Those drinks sound wonderful. I myself cut way back on the soda about a year and a half a ago. I feel heathier for doing so. I still drink a few during the day but I drink mostly water.

Most people do not realize the ill effects of drinking too much soda. For instance I have complex seizure disorder. Having more than 3 sodas a day can cause me to have more seizures.

Then there are the ones filled with sugar and the problems with high blood pressure and so on.

Have a glass of water!

*Joy* profile image

*Joy*  says:
13 months ago

Awesome! I don't buy soda, but I do love seltzer. I am weaning myself from the ones with splenda. I am making this over the weekend.

U R What U Eat  says:
13 months ago

Over the past year I quit drinking soda as well, the carbonation does horrible things with my stomach.

If you are looking for more alternatives to soda, I'd suggest FRS Energy - I just wrote a hub on it.

BernieQuimpo profile image

BernieQuimpo  says:
13 months ago

Very informative and helpful hub, Marye. It is really scary the way sodas have become like water, especially for kids. In the Philippines, you can see children drinking coke from plastic bags (using a straw of course). I go for water or coconut water (we call it buko juice in the Philippines) or soda water with calamansi (a small citrus fruit quite popular in my country).

guidebaba profile image

guidebaba  says:
13 months ago

Good. I Like this.

eswar profile image

eswar  says:
8 months ago

Good hub, but water cannot be an alternative to anything it is basic and essential, that nothing in the world cannot compete with.

tourmaline2777 profile image

tourmaline2777  says:
8 months ago

Great Hub!! Sodas are so addictive. I was drinking about 2 cans a day then I heard about how unhealthy  high fructose corn syrup is. Now, I  do the juice and club soda thing. I will also mix lemon and/or lime juice with agave nectar and add seltzer (taste kinda like 7-up). And sometimes I will do a natural soda-usually root beer-gotta have root beer with my pizza.

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