Non Alcoholic Gentle G&T Mocktail
Many women tell me they don’t necessarily miss alcohol itself, but they miss the ritual of a G&T. The glass, the ice, the botanicals, the pause at the end of the day. What they don’t miss is the poor sleep, anxiety, cravings and next day fatigue that often come with it.
This Non Alcoholic Gentle G&T Mocktail was created to give you that familiar experience in a way that supports your energy, hormones and nervous system rather than working against it.
It’s fresh, botanical and calming, with no alcohol and no added sugar.
Why choose alcohol free mocktails
As hormones shift, many women become more sensitive to alcohol. Even small amounts can disrupt sleep, worsen anxiety, increase hot flushes and trigger cravings the next day.
Alcohol free mocktails allow you to enjoy social moments and daily rituals while supporting steadier energy, better sleep and improved mood. Small changes like this can make a surprisingly big difference over time.
Ingredients
500 ml cold filtered water
1 chamomile tea bag
½ cucumber, thinly sliced
4 juniper berries, lightly crushed
3 cardamom pods, gently crushed
1 small sprig fresh rosemary
Small handful fresh mint leaves
1 strip lemon zest (no white pith)
Light tonic water or sparkling water, to top up
Ice cubes
How to make it
Add the cucumber, juniper berries, cardamom, rosemary, mint and lemon zest to a jug.
Add the chamomile tea bag and pour over the cold water.
Cover and place in the fridge to infuse for at least 2 hours, or overnight for a deeper botanical flavour.
When ready to serve, strain the infused liquid.
Pour 50–75 ml into a glass filled with ice.
Top with light tonic water or sparkling water and gently stir.
Why this supports women’s health
Chamomile is traditionally used to support relaxation and help calm the nervous system, which many women find helpful for stress and sleep.
Cucumber supports hydration without adding sugar.
Juniper berries provide the classic G&T aroma and depth, without alcohol.
Cardamom and mint support digestion and may help reduce bloating.
Rosemary adds aroma and a sense of ritual without caffeine or stimulation.
A realistic approach to feeling good again
In my clinical work, I see time and time again that it’s not about perfection or giving everything up. It’s about making smarter swaps that work with your body as it changes.
If you want more simple, realistic ways to feel good again, my book
Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great
shares practical nutrition, lifestyle and mindset strategies that women can actually stick to. Link below.
And if you’re ready for a deeper reset, my 21 Day Body Reboot starts on 12th January.
It’s designed to help reset energy, calm cravings, support hormones and rebuild healthy habits without extremes.
Sometimes the most powerful changes start with what’s in your glass.