Blackberry Cinnamon Fizz
A Low Sugar Festive Drink That Supports Women’s Health
Festive drinks do not have to mean sugar crashes, poor sleep and next day fatigue. This Blackberry Cinnamon Fizz is part of my 25 Days of Christmas Mocktails series and is designed especially for women who want to enjoy the season while still supporting their energy, hormones and digestion.
This deep berry spritz has a festive citrus aroma and feels indulgent, yet it is alcohol free, low sugar and supportive for women’s health.
Ingredients
6 blackberries, fresh or frozen
1 teaspoon fresh lemon juice
Sparkling water to top up
Ice cubes
Pinch of ground cinnamon or one cinnamon stick
Strip of orange zest, avoiding the white pith
To garnish: a blackberry and a twist of orange zest
How to make it
Add the blackberries to a glass and gently mash them with a fork to release the juices.
Add the lemon juice and ice.
Add the cinnamon and orange zest and stir gently.
Top with sparkling water.
Garnish with a blackberry and a twist of orange zest before serving.
Why this drink supports women’s health
Blackberries are naturally lower in sugar than many fruits and are rich in antioxidants that support skin health and healthy ageing. This is particularly important for women in midlife when oxidative stress can increase.
Cinnamon is well known for its role in supporting steadier blood sugar levels, which can help reduce cravings, energy dips and mood swings. Many women notice that blood sugar instability becomes more pronounced during perimenopause and menopause, especially during the festive season.
Orange zest adds flavour and aroma without adding sugar. The essential oils in citrus peel can support digestion and help lift mood, making this drink feel festive and satisfying without the usual fallout.
Together, these ingredients create a drink that feels celebratory but works with your body rather than against it.
A healthier way to enjoy the festive season
In my clinical work, I see how much alcohol and sugar can impact sleep, anxiety, hot flushes, weight gain and energy levels for women over 40. Small swaps, like choosing low sugar alcohol free drinks, can make a surprisingly big difference to how you feel day to day.
If you are enjoying this recipe and want more simple, realistic ways to feel good again, my book Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great goes much deeper into how nutrition, lifestyle and daily habits can support your body through perimenopause and menopause. You can find the book via the link below
And if you are ready for a proper reset after Christmas, my 21 Day Body Reboot starts on 12th January. This programme is designed to help women restore energy, calm cravings, balance blood sugar and feel more like themselves again, without extremes or restriction. It is practical, supportive and built for real life.
Small changes, done consistently, are what create lasting results.