Need something refreshing to help you survive the summer? This easy low FODMAP strawberry shrub is packed with the sweet summer flavour you're craving!
In case you haven't heard, I'm currently training to be a certified health and nutrition coach! While I'm nerding out on all of the nutrition information, I'm already sick of hearing about water!
We all know that drinking water is important for a healthy body. We use it to break down food, carry nerve impulses through our bodies, repair injuries and regulate our temperature.
Not to mention that our brains are mostly water and after 8 hours of sleep they're basically raisins…
But water is boring! So if I'm not being creative about my liquid consumption, by about 11 am I cross over to the dark side and live exclusively on tasty, delicious coffee!
With summer heading our way, I'm planning on spending most of it on our new deck! So I thought it would be mighty appropriate to find a summer-inspired beverage to sip on!
This easy low FODMAP strawberry shrub is the perfect blend of sweet and sour! Made with fresh (or frozen!) strawberries and fresh lemon zest, this easy mocktail is a super fun way to add a little pep to your daily water routine!
You didn't hear this from me, but if you're feeling extra sassy, add a shot of vodka for a summer-inspired cocktail!
Keep it FODMAP friendly
This easy low FODMAP strawberry shrub will be the highlight of your summer! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, strawberries. According to Monash University, strawberries are low FODMAP in servings of 5 medium berries (65 g) per sitting. Servings of 6 berries (75 g) or more are high in the FODMAP fructose.
We'll be using 1 cup of strawberries total, which works out to 9 g per serving. This is well within Monash's recommended range.
Next up, sugar. Sugar gets a bad wrap on the low FODMAP diet because it has the “F” word (fructose). But because table sugar is made of equal parts glucose and fructose, it's absorbed differently than fructose on its own (free fructose). You can read more about sugar and why it's low FODMAP here.
We'll also be using apple cider vinegar. According to the Monash app, apple cider vinegar is low FODMAP in servings of 2 tbsp (42 g) per serving. But Monash doesn't list a maximum serving size for this food.
Our recipe calls for 1 cup of apple cider, which works out to 15 g per serving. This is well within Monash's recommended range.
Up next, lemon zest. According to Monash, lemon juice is low FODMAP in servings of 1/2 a cup (125 g). Servings of 3/4 cup (187 g) are high in the FODMAP fructan.
We'll be using a 1-inch strip of lemon zest, which won't contribute anything notable to your FODMAP load.
Last but not least, vodka! According to Monash, vodka doesn't have any FODMAPs. But it's still a general gut irritant, so please enjoy responsibly!
Wondering how many servings of each FODMAP group are in one serving of this recipe? Check out the notes below to see how many FODMAPs are in one of these tasty strawberry shrubs.
Fructose = 0.2
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0
Want to try this tasty recipe? Don't forget to save it for later!
Add a splash of summer to your glass with this easy low FODMAP strawberry shrub!
- 1 cup strawberries, halved (plus 2 for muddling)
- 1 cup sugar
- 1 cup apple cider vinegar
- 2 1-inch strips lemon zest, divided
- 2 fresh basil leaves
- 1.5 oz vodka *optional
- 2 cups ice, divided
- splash of soda water
- Pop the strawberries, sugar, apple cider vinegar, and one strip of lemon zest in a medium-sized saucepan. Heat over medium-high, stirring until the sugar has been dissolved. Bring the mixture to a boil, then remove from heat and let the mixture sit for at least 20 minutes.
- Strain the syrup into a heatproof dish with a lid and cool in the refrigerator for 4 hours (or overnight).
- Muddle two whole strawberries, 2 fresh basil leaves, and 1 slice of lemon zest in the bottom of a cocktail shaker. Add the vodka (optional), 1 oz of the strawberry syrup, and 1 cup of ice. Shake until the syrup is cold and strain it into a glass filled with fresh ice. Fill the remaining space with soda water and top with a fresh basil leaf!
Recommended low FODMAP serving – 1 strawberry bush cocktail per sitting
Strawberry syrup can be refrigerated for up to 1 week
- Prep Time: 5
- Cook Time: 10
- Category: beverages
- Cuisine: american
- Serving Size: 1/16 of recipe
- Calories: 55
- Sugar: 13 g
- Sodium: 21 mg
- Fat: 0 g
- Saturated Fat: 0 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 13 g
- Fiber: 0 g
- Protein: 0 g
- Cholesterol: 0 mg
Keywords: strawberry cocktail, low FODMAP strawberry bush, low FODMAP strawberry vodka bush, low FODMAP strawberry vodka cocktail
You might also like one of these:
- Low FODMAP Gine and Berry Cocktail With a dash of low FODMAP gin and a pop of fruity seltzer, this easy gin and berry cocktail will be the star of your holiday bar cart!
- Low FODMAP Lemonade With the perfect blend of sweet and sour, this easy low FODMAP lemonade is the perfect way to stay cool this summer!
- Low FODMAP Mint-Ginger Sparklers Perfect with or without alcohol, these mouthwatering mint-ginger sparklers will put a fresh pep in your step!
If you like this post don't forget to share it! Follow me on Instagram @fodmapformula for more FODMAP-friendly tips and recipes! Together we'll get the low FODMAP diet down to a science!