Tridoshic and Non-Alcoholic Summer Spritzer

non-alcoholic summer spritzer photo

As the hazy, lazy, crazy days of summer come to an end, there’s still plenty of time to enjoy delicious summer flavors.
This year, I revived an old favorite recipe for a watermelon mint tonic that is just the best. It’s tangy, sweet, and refreshing.




This beverage has a heck of a lot going for it:

-it’s easy, requiring only about 15 minutes of active prep time.

-your results are not only a delicious beverage, but also these sweet and sour watermelon chunks you will love.

-it’s rich in probiotics with the inclusion of raw apple cider vinegar

-it’s non-alcoholic without being boring.

-it’s good for all three Ayurvedic doshas! Let’s dig into that more below.


Diet and Doshas

When most people learn about their Ayurvedic dosha, at first there’s a sense of relief in understanding why they have a hard time getting up in the morning, or get red skin, or feel overwhelmed when they have a lot of projects going on.


Then, the curiosity comes: they want to learn how they can keep their dosha in balance so they don’t experience negative symptoms of imbalance.


This curiosity usually leads to hyper googling and research, which lands you on a page telling you all of the foods that you can’t eat.


That’s a real bummer. Because there’s a lot of food on the list. Because each food has an energetic quality of vata, pitta, or kapha, it by definition will be unbalancing for the other two doshas (this is an oversimplification, but in general it works).


In truth, there are no “good” or “bad” foods. Like everything in Ayurveda, it’s about balance. So what Ayurveda asks of you is to balance out your day and make the majority (not all!) of the foods ones that will help balance your predominant dosha. For example, if I have high pitta, and am experiencing a lot of heat in my life, I would want to stay away from heat-inducing foods. This includes spicy hot sauces, but also would include fermented or sour products. Now it’s probably impossible for you to never have mustard or salsa or kombucha again. But if you did have a bunch of spicy/hot food at lunch time, it’s a good idea to try to cool it down at dinner.


So back to this watermelon mint tonic

This watermelon mint tonic simplifies your dietary decisions because it has elements that are good for all three doshas. First, there’s mint and watermelon – they’re sweet and cooling, perfect for pitta season. Meanwhile, there’s apple cider vinegar, which adds a sourness that vata will love. Lastly, this drink is very light and won’t weigh kapha down.


Phew! No matter who you are, you can rest assured that this drink is delicious, refreshing, and will keep you feeling good all summer long.


Recipe adapted from Louisa Shafer & Food 52.


Non-Alcoholic Summer Spritzer
Prep time
Cook time
Total time
Serves: 10 cups
  • 3 cups water
  • ¼ teaspoon sea salt
  • 1 cup honey
  • 6 cups chopped watermelon (about 2 inch cubes)
  • 1 cup tightly packed fresh mint
  • 1 cup apple cider vinegar (I love Bragg's)
  • To serve: flat or sparking water
  1. Heat 3 cups water and the salt in a medium saucepan.
  2. When it begins to boil, remove from heat, add the honey, and stir to dissolve.
  3. Meanwhile, combine the watermelon and mint in a large bowl.
  4. Stir in the honey-water and let cool to room temperature.
  5. Once cool, add the vinegar and mix.
  6. Keep the mixture in the refrigerator for several hours or up to overnight.
  7. Strain the mixture. (You can reserve the watermelon chunks to eat!)
  8. Pour the concentrate into a clean glass jar, and store in the refrigerator for up to 1 week.
  9. To serve, pour ¼ cup of the concentrate into a glass over ice and dilute with ¾ cup flat or sparkling water. Garnish with watermelon or mint!


  Thanks for reading, and have a wonderful day,   samantha attard sig


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.


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