Grapefruit Spritz Mocktail

A fresh alcohol free drink for the festive season and beyond

If you are looking for a fresh alcohol free mocktail that still feels special, this Easy Grapefruit Spritz is one of my favourites from The 25 Days of Mocktails series.

It is crisp, lightly bitter in a really refreshing way and takes just two minutes to make. Perfect if you want to enjoy something festive without the blood sugar crashes, poor sleep or next day fog that alcohol can bring, especially for women in perimenopause and menopause.

This is exactly the kind of low sugar mocktail I recommend during the festive season when routines are already stretched and sleep can feel fragile.

Why choose an alcohol free mocktail like this?

Many women I work with notice that even one glass of wine can disrupt sleep, increase night sweats and leave them feeling tired and bloated the next day. Swapping to alcohol free drinks like this grapefruit spritz can support:

• Better sleep quality

• More stable energy

• Improved digestion

• Fewer cravings the next day

Grapefruit also brings a natural sharpness that feels satisfying without needing added sugar.

Grapefruit Spritz Mocktail Recipe

Ingredients

• 300 ml fresh grapefruit juice

• 1 tablespoon fresh lime or lemon juice

• ½ teaspoon lemon or lime zest

• Sparkling water to top up

• Ice cubes

• Optional tiny pinch of sea salt

• 1 small fresh thyme sprig

• Garnish grapefruit or lime slice

How to make it

1. Add the grapefruit juice, lime or lemon juice and zest to a jug and stir well.

2. Fill glasses with ice and pour the citrus base halfway up.

3. Top with sparkling water and gently stir.

4. Add a tiny pinch of sea salt if you want a more grown up, cocktail style edge.

5. Clap the thyme sprig once between your hands to release the aroma and add to the glass 🌿

6. Garnish and enjoy

Simple nutrition tip

The tiny pinch of sea salt is optional but can help soften bitterness and support hydration, especially if you are feeling tired or depleted over the festive season.

A realistic approach to festive drinks

This is not about perfection or restriction. It is about giving your body what it needs so you can still enjoy the season and feel good afterwards.

If you love this recipe, you might also enjoy exploring a full reset in January.

Ready for a fresh start?

If you want a proper reset after the festive season, my 21 Day Body Reboot and Reset is designed for women 40 plus who want to improve energy, focus and weight balance without extremes. It combines nutrition, simple lifestyle changes and realistic support that fits into real life.

And if you want deeper guidance and reassurance during perimenopause and menopause, my book Have a Magnificent Menopause shares practical, evidence based advice to help you look good and feel great, inside and out.

If you would like more low sugar mocktails, simple nutrition tips and realistic menopause support, keep an eye on the blog and feel free to share this recipe with a friend who could use it.