JCH Lemonade Recipe
Updated: Aug 2, 2021
Lemonade is a classic summer staple, from BBQs to days by the pool. But often, many store-bought lemonades contain high amounts of sugar, artificial flavors, and other additives. Further, most lemonade recipes call for multiple cups of sugar to sweeten the natural sourness of lemons.
We have created the perfect lemonade recipe, with only 3 ingredients and no added sugar!
The JCH summer lemonade:
The ingredients to this delicious drink are:
6 freshly squeezed lemons
1 teaspoon monk fruit drops
8 cups of water
To make this lemonade, follow these steps:
Squeeze the lemons, be sure to include pulp
Combine the lemon juice with water and monk fruit drops
Stir together the ingredients
Pour over ice and serve!
Health benefits:
Our summer lemonade recipe is so beneficial for your health for a number of reasons, largely due to the health benefits of lemon and monk fruit.
Lemons: Lemons are a staple in nearly every American household, due to their wide range of versatility. Lemon trees produce fruit all year long, meaning they never go out of season!
These sour fruits are packed with vitamin C. Lemons actually have more vitamin C than oranges! Vitamin C has been shown to reduce your risk of heart disease and stroke. Research has also demonstrated that vitamin C can help reduce risk factors of heart disease, like cholesterol levels. Lemons also contain two plant compounds that have been found to further help lower cholesterol levels.
Lemons are often promoted as a weight-loss food for several reasons. Some researchers believe that pectin fiber within lemons expands in the stomach after ingestion, helping you feel full longer. More likely it is the presence of plant compounds within lemons that spur weight loss or hinder weight gain. One study using mice found that those given lemon polyphenols gained less weight than other mice in the same high-fat diet.
Several studies have found that lemons could have anti-cancerous effects. Such research has suggested that people who eat more citrus have lower risks of cancer. One study examined the effects of two plant compounds found in the pulp of lemons and found that they prevented malignant tumors from developing in the lungs, colons, and tongues of rodents. But keep in mind this research is in the early stages of development and requires further exploration.
Lemons also improve digestive health! Lemons are made up of 10% carbs, largely soluble fiber and simple sugars. Pectin is one of such fibers, which has been suggested to have many health benefits, including improved digestion. Soluble fibers have also been proven to slow the digestion of starches and sugars, which improves gut health. These effects will also reduce blood sugar levels. However, these fibrous components of lemons are only found in the pulp.
Monk Fruit: Monk fruit is a fruit named after the Chinese monks that originally cultivated it. It has been used in Traditional Chinese Medicine for centuries.
Monk fruit contains no calories, carbohydrates, or fat! This makes monk fruit extracts an ideal alternative sweetener for people looking to cut back on their sugar, carbohydrate, or fat intake! Monk fruit is also 250 times sweeter than sugar, yet it does NOT raise blood glucose levels. The fruit is rich in mogrosides, a compound that gives the fruit its extreme sweetness.
Great for people with diabetes. Because this fruit and its extract do not affect blood sugar, it is a safe option for people with diabetes.
The aforementioned mogrosides also contain antioxidant properties, which protect cells from damaging free radicals. Because free radicals and the damage they cause are one of the driving factors of inflammation, monk fruit has been demonstrated to decrease inflammation. This can be beneficial for those who suffer from chronic inflammation, which can lead to health problems like cancer, diabetes, digestive disorders, and heart disease.
Dr. Johnson’s tips:
When enjoying a glass of lemonade, Dr. Johnson likes to add mint and other fresh herbs like rosemary to her glass. Other fruits like berries or peaches also make great additions to lemonade! And if you’re feeling extra spicey, star anise, cinnamon, and cardamom can all be added to for extra flavor.
If you do not like the taste of monk fruit extract and would prefer to use another form of sweetener, use this chart below to determine what amount of alternative sweetener to use in your recipe!
