Sip This Bold Berry Mocktail to Beat the Heat
When the summer heat sets in, I often find myself reaching for something that’s not only cooling but also supportive of my energy and digestion. That’s why I’m so excited to share this refreshing, tangy, and slightly spicy summer mocktail crafted by my friend, Dr. Kanchan Koya.
It’s a drink that tastes like a spicy margarita—but it’s completely alcohol-free and packed with antioxidants. Think of it as your new go-to summer ritual in a glass.
Why this mocktail does more than cool you off.
This simple drink offers powerful benefits for your whole system—especially during Pitta season, when we’re more prone to overheating, inflammation, and irritability. Let’s break down a few of the powerhouse ingredients:
Berries
These colorful summer fruits aren’t just pretty—they’re bursting with powerful plant compounds called anthocyanins, known for their antioxidant, heart-protective, and anti-inflammatory effects. Research shows blackberries can help reduce oxidative stress, protect your heart, and support brain health and immunity (Martins et al., 2023).
Mint
Mint doesn’t just cool your palate—it supports your whole body. The essential oils and polyphenols in mint have been shown to offer anti-inflammatory, antimicrobial, and digestive benefits. Studies even suggest mint can help protect cells, calm inflammation, and support the immune system by influencing key signaling pathways in the body (Tafrihi et al., 2021).
Lime
Lime brings brightness and tang, but also delivers a punch of vitamin C and natural acids that can support digestion and absorption. In Ayurveda, the sour taste of lime helps stimulate agni, the digestive fire, and refreshes the system.
Chili + Sumac
Capsaicin, the compound that gives chili its kick, has been shown to stimulate metabolism, enhance circulation, and even positively influence gut bacteria. It’s also being studied for its role in fighting harmful microbes and antibiotic resistance (Rosca et al., 2020, Füchtbauer et al., 2021).
Sumac is traditionally used in Middle Eastern cooking, and it’s a powerhouse of polyphenols. Science shows that sumac contains compounds that have antioxidant, anti-inflammatory, and even blood sugar-supporting properties. Some studies suggest it may help modulate insulin sensitivity and protect against chronic inflammation (Calabrò et al., 2023, Mohit et al., 2021).
Ayurvedic tips for cooling down in the summer
Pitta dosha governs transformation in the body—digestion, metabolism, and temperature regulation. But in the heat of summer, Pitta can easily go out of balance, leaving us feeling hot, irritable, or depleted.
Cooling foods and beverages like this mocktail can help bring balance. Here are other ways to stay in harmony with the season:
Sip water infused with mint, cucumber, or rose petals throughout the day
Avoid spicy, oily, or fermented foods in excess
Eat hydrating fruits like watermelon, peaches, and cucumber
Slow down, take breaks, and avoid peak sun hours
Prioritize calming practices like meditation, gentle yoga, or moonlit walks
For more seasonal guidance, check out my Ayurvedic guide to summer vitality.
Summer Berry Mocktail by Dr. Kanchan Koya
Servings: 1 | Prep Time: 5 minutes | Dietary Info: Gluten-Free, Vegan
Ingredients
3–4 raspberries
3–4 blackberries
3–4 blueberries
4–5 fresh mint leaves
Juice of ½ lime
Pinch of salt + sumac + red chili (optional for rimming the glass)
Sparkling water
Optional: a dash of honey or maple syrup for sweetness
Extra mint and lime for garnish
Instructions
Prepare the rim: Mix a small amount of salt, sumac, and red chili powder on a plate. Rub a lime wedge around the rim of your glass, then dip into the mixture for a flavorful and festive finish.
Muddle the berries: In your glass, add raspberries, blackberries, blueberries, mint leaves, and lime juice. Gently muddle to release the juices and oils.
Assemble: Pour sparkling water to the top. If desired, add a touch of honey or maple syrup and stir to combine.
Garnish: Add a sprig of mint and a lime slice. Sip slowly and savor.
Note: The original recipe calls for a few ice cubes, but according to Ayurveda, ice weakens your digestive fire, so I recommend leaving them out.
I always say that food and drink should be functional and joyful. This mocktail is both. I love sipping it on warm evenings with friends or as a midday refresher when I need a break from the heat. It’s simple to make, endlessly customizable, and truly tastes like summer in a glass.
More than that, it’s a beautiful reminder that small practices—like choosing a mindful, nourishing beverage—can have a ripple effect on our mood, digestion, and well-being.
So go ahead: pour a glass, find some shade, and enjoy every sip.
Be well,
