Dry January
*or anytime of the year*
Herbal Mocktail Recipes
Looking for flavorful, alcohol-free drinks to get you through Dry January—or maybe just to cut back on alcohol?
Whether you're hosting sober friends or simply craving a refreshing, non-alcoholic beverage, I've put together 3 herbal mocktail recipes that are not only delicious but also soothing for the mind and body.
The aim is to craft low-sugar mocktails that deliver a soothing experience by highlighting calming herbs, each featuring a relaxing botanical so you can choose the flavor that fits your mood.
Author's Note: All three recipes incorporate herbal tinctures, which use alcohol as a solvent to extract the beneficial properties of the herbs. For those who prefer to avoid alcohol entirely, non-alcoholic tincture alternatives are available. These tinctures were sourced from New Seasons Market, but they should also be accessible at other local health stores or through online retailers.
Lavender (flower) is a beloved garden herb often used in essential oils for its calming effects. When taken internally, lavender has been shown to have mood-boosting and stress-reducing effects comparable to benzodiazepine class of calming drugs (think: Xanax). Lavender is also known for inducing sleep, improving memory, relieving pain, and boosting mood.
Lavender + Sparkling Water + Dark Berry Juice + Lemon Twist
Lavender Mocktail
Ingredients:
- 30-40 drops of Lavender tincture (I like Herb Pharm)
- 1 part unflavored sparkling water - I used 3/4 cup
- 1 part dark berry juice - equal proportion of juice to sparkling water. Trader Joe's Power of Seven Purple is a favorite. It includes organic juices from pomegranate, tart cherry, black mulberry, red grape, purple carrot, cranberry, and blueberry.
- Lemon twist garnish
Instructions 1 serving:
In a medium glass, blend approximately 6 ounces of dark berry juice with an equal amount of sparkling water in a 1:1 ratio. Add 30-40 drops of lavender tincture and stir. Garnish with a twist of lemon- squeeze the peel a little to release some of the citrus oils into the drink.
More About Lavender:
Properties: Mild sedative, hypnotic (regulates neurotransmitters in the central nervous system), antispasmodic (relieves muscle spasms), anodyne (relieves pain), hypotensive (lowers blood pressure).
Suggested Dosage:
Key Properties:
Common Uses:
Caution:
In a medium glass, blend approximately 6 ounces of dark berry juice with an equal amount of sparkling water in a 1:1 ratio. Add 30-40 drops of lavender tincture and stir. Garnish with a twist of lemon- squeeze the peel a little to release some of the citrus oils into the drink.
More About Lavender:
Properties: Mild sedative, hypnotic (regulates neurotransmitters in the central nervous system), antispasmodic (relieves muscle spasms), anodyne (relieves pain), hypotensive (lowers blood pressure).
Suggested Dosage:
- 10–30 drops (as a tincture)
Key Properties:
- Aromatic
- Carminative (supports healthy digestion)
- Antispasmodic (relieves muscle and intestinal spasms)
- Antidepressant
- Nervine herb—calms and soothes the nervous system
- Helps relieve emotional upset, stress, and digestive discomfort
- Especially helpful for those whose stress impacts digestion
- Often used in herbal blends for relaxation and digestion support
Calming Tea Blend (example):
- Equal parts: lavender, lemon balm, skullcap, chamomile
- Half part: licorice and ginger
- Use 1 cup, 1–3 times daily as needed
- Do not take lavender if pregnant or breastfeeding.
Kava (root), meaning “bitter” in Tongan, is a traditional herb from Polynesia; used medicinally, ritually, and recreationally. In ancient times, it was consumed by spiritual leaders, but today it's enjoyed in kava bars for its relaxing properties. Kava is known as a mild tranquilizer that promotes peace, calm, and social bonding.
Kava + Tonic Water + Lime + Rosemary Honey Simple Syrup
Kava Mocktail
Ingredients:
- 30 drops of Kava tincture (I like Herb Pharm)
- 1- 6.8 oz bottle of tonic water (Fever Tree brand is my favorite—had the best taste without high fructose corn syrup, a common ingredient in commercial tonic)
- Juice of 2 small limes
- 1/2 oz rosemary honey simple syrup (option to add more or less honey syrup, according to personal preference on sweetness)
Rosemary Honey Simple Syrup Recipe:
To make the syrup, combine equal parts honey and hot water (e.g., 1/2 cup honey + 1/2 cup hot water) in a glass jar and stir until dissolved. Add several sprigs of fresh rosemary, chopped up, to the warm honey mixture, shake well, and refrigerate. After 24 hours, strain out the rosemary leaves and store the syrup in the fridge.
Instructions 1 serving:
Over ice in a 12-14 oz glass, squeeze the juice of 2 small limes. Add 30 drops of kava tincture and 1/2 oz of rosemary honey syrup. Top with the tonic water, stir, and enjoy!
More About Kava:
Properties: Mild sedative, hypnotic (regulates neurotransmitters in the central nervous system), antispasmodic (relieves muscle spasms), anodyne (relieves pain), hypotensive (lowers blood pressure).
Suggested Dosage:
Key Properties:
Common Uses:
Caution:
To make the syrup, combine equal parts honey and hot water (e.g., 1/2 cup honey + 1/2 cup hot water) in a glass jar and stir until dissolved. Add several sprigs of fresh rosemary, chopped up, to the warm honey mixture, shake well, and refrigerate. After 24 hours, strain out the rosemary leaves and store the syrup in the fridge.
Instructions 1 serving:
Over ice in a 12-14 oz glass, squeeze the juice of 2 small limes. Add 30 drops of kava tincture and 1/2 oz of rosemary honey syrup. Top with the tonic water, stir, and enjoy!
More About Kava:
Properties: Mild sedative, hypnotic (regulates neurotransmitters in the central nervous system), antispasmodic (relieves muscle spasms), anodyne (relieves pain), hypotensive (lowers blood pressure).
Suggested Dosage:
- Standard: 10–50 drops
- Occasional use: Up to 150 drops may be used to induce a mild euphoric state
- Note: High doses are intended for infrequent use only
- Antispasmodic
- Stimulant
- Analgesic (pain-relieving)
- Muscle relaxant
- Antifungal
- Diuretic
- Traditionally used to promote relaxation, mental clarity, and social ease
- Enhances feelings of connection and camaraderie in group settings
- Uniquely both calming and stimulating—relaxes the body while engaging the mind
- Do not take kava if you have liver disease, Parkinson's disease, are pregnant, or are taking many medications without consulting a doctor.
Passionflower (leaf) is a mild herb commonly used to gently treat anxiety, stress, and insomnia. It’s often blended with valerian root and lemon balm to improve sleep, mood, and relaxation. Passionflower can also help alleviate anxiety and insomnia during menopause.
Passionflower + Hibiscus + Orange + Clove + Honey
Passionflower Mocktail
Ingredients:
- 30-40 drops of Passionflower tincture (I like Herb Pharm brand)
- 1.5 tbsp loose-leaf hibiscus tea (or 1 teabag of hibiscus tea; Steven Smith Teamakers's Big Hibiscus is a great option: hibiscus, rose petals, and ginger)
- 2.5 tsp honey (add more for sweetness if desired, as hibiscus has a very tart flavor)
- Orange rind
- 3-4 whole cloves
Instructions 1 serving:
In a mug, place 1.5 tablespoons of dried hibiscus flowers (or 1 bags of hibiscus tea). Add several strips of orange peel (without pith) and 3-4 whole cloves. Cover with 12 ounces of hot water and add 2.5 teaspoons of honey; stirring to dissolve. Steep for 10-15 minutes until the tea takes on a dark red wine color. Strain the liquid into a clean jar or mug, discarding the used petals and peels. You can serve this drink hot or chilled:
Chilled: Refrigerate the strained tea until cool. When ready to serve, pour the tea into a glass, add 30-40 drops of passionflower tincture, stir and sip from a favorite glass!
Hot: Pour the steeped hibiscus infusion into a mug and add 30-40 drops of passionflower tincture. Stir to mix in tincture and you're ready to enjoy!
More About Passionflower:
Properties: Mild sedative, hypnotic (regulates neurotransmitters in the central nervous system), antispasmodic (relieves muscle spasms), anodyne (relieves pain), hypotensive (lowers blood pressure).
Suggested Dosage:
Key Properties:
Common Uses:
Caution:
In a mug, place 1.5 tablespoons of dried hibiscus flowers (or 1 bags of hibiscus tea). Add several strips of orange peel (without pith) and 3-4 whole cloves. Cover with 12 ounces of hot water and add 2.5 teaspoons of honey; stirring to dissolve. Steep for 10-15 minutes until the tea takes on a dark red wine color. Strain the liquid into a clean jar or mug, discarding the used petals and peels. You can serve this drink hot or chilled:
Chilled: Refrigerate the strained tea until cool. When ready to serve, pour the tea into a glass, add 30-40 drops of passionflower tincture, stir and sip from a favorite glass!
Hot: Pour the steeped hibiscus infusion into a mug and add 30-40 drops of passionflower tincture. Stir to mix in tincture and you're ready to enjoy!
More About Passionflower:
Properties: Mild sedative, hypnotic (regulates neurotransmitters in the central nervous system), antispasmodic (relieves muscle spasms), anodyne (relieves pain), hypotensive (lowers blood pressure).
Suggested Dosage:
- 10–30 drops (as a tincture)
Key Properties:
- Mild sedative
- Hypnotic (supports neurotransmitter regulation in the central nervous system)
- Antispasmodic (eases muscle spasms)
- Anodyne (pain-relieving)
- Hypotensive (supports lower blood pressure)
Common Uses:
- Insomnia
- Anxiety
- Neurological conditions such as Parkinson’s disease and epilepsy
- Neuralgia (nerve pain) and shingles
- Hysteria and hypertension
- It is often blended with valerian and skullcap to enhance restful sleep.
Caution:
- Passionflower may interact with certain medications, including:
- Sedatives (sleep-inducing drugs)
- Antiplatelet and anticoagulant medications (blood thinners)
- Monoamine oxidase inhibitors (MAOIs)
