Recipe: A PCOS and Hormone-Friendly Spiced Cranberry Citrus Holiday Mocktail

This festive, low-sugar mocktail is designed to support your hormones while still feeling celebratory—because enjoying a holiday drink shouldn’t mean riding a blood sugar rollercoaster afterward.

Why This Mocktail Works for PCOS and Hormones

Made with polyphenol-rich ingredients, anti-inflammatory spices, and minimal added sugar, this mocktail helps support insulin sensitivity, reduce inflammation, and keep energy levels steady. In other words, it’s a drink you can enjoy in the moment—and still feel grounded, energized, and like yourself the next day.

Ingredients (1 Serving)

• ½ cup unsweetened cranberry juice

• ¼ cup fresh orange or blood orange juice

• ½ tsp fresh grated ginger (or ¼ tsp ground ginger)

• 1 cinnamon stick

• ½–1 tsp maple syrup or honey (optional)

• Sparkling water, to top

• Ice

Garnish (optional but encouraged):

• Orange peel

• Fresh rosemary sprig

• Fresh or frozen cranberries

Instructions

1. In a glass or small shaker, combine cranberry juice, citrus juice, ginger, and maple syrup (or honey if using).

2. Add ice and stir well.

3. Pour into a festive glass, add the cinnamon stick, and top with sparkling water.

4. Garnish with orange peel or rosemary for full holiday credibility.

Health Benefits of Key Ingredients

Unsweetened Cranberry Juice

• Rich in polyphenols that help reduce inflammation

• May support insulin sensitivity

• Lower glycemic impact than sweetened juices

• Supports urinary tract health

Citrus Juice (Orange or Blood Orange)

• High in vitamin C for immune and adrenal support

• Provides flavonoids that help reduce oxidative stress

• Enhances iron absorption

• Adds natural sweetness without excess sugar

Ginger

• Anti-inflammatory and antioxidant properties

• May improve insulin resistance

• Supports digestion and reduces bloating

• Helpful for nausea and sluggish digestion

Cinnamon

• Supports improved insulin sensitivity and glucose metabolism

• May help stabilize blood sugar levels

• Adds perceived sweetness without sugar

• Supports overall metabolic health

Maple Syrup or Honey (Minimal Use)

• Provides trace minerals like zinc and manganese

• Lower glycemic impact than refined sugar when used sparingly

• Balances tart flavors so you don’t overdo the juice

Sparkling Water

• Sugar-free hydration

• Adds volume and festivity without blood sugar spikes

• Encourages slower, more mindful sipping

Garnishes (Orange Peel, Rosemary, Cranberries)

• Provide antioxidants and aromatic compounds

• Enhance flavor without impacting blood sugar

• Make it feel intentional instead of like a compromise

Bottom line: this mocktail lets you participate in holiday drinking culture without sacrificing your hormones for the aesthetic.