Low FODMAP Chilled Cucumber Mint Lemonade
This is the kind of drink that makes a hot afternoon feel instantly manageable — cool, bright, and just herby enough to feel a little fancy. Fresh cucumber is blended and strained into the pitcher, giving the lemonade a subtle green freshness that pairs beautifully with the mint-infused maple syrup. Speaking of that syrup: steeping fresh mint in warm maple syrup is a clever move that layers in sweetness and fragrance without any high-fructose corn syrup or artificial flavoring to worry about. For anyone navigating a low-FODMAP approach, lemonade can be a surprisingly tricky category since many store-bought versions sneak in honey, agave, or fruit juice blends that can cause problems — this one keeps things clean and controlled. The maple syrup portion is calibrated to stay within a safe range per serving, so you get genuine sweetness without pushing into risky territory. It comes together in well under an hour, serves four, and looks stunning with a lemon slice and mint sprig floating on top. Make a pitcher ahead of time and keep it in the fridge — it only gets better as it chills.
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Learn more →Ingredients
4 servings
For the mint simple syrup
- ½ cup water
- ½ cup maple syrup
- ½ cup fresh mint leaves, loosely packed
For the lemonade
- 1 medium english cucumber (about 10 oz), peeled and roughly chopped
- ¾ cup fresh lemon juice (from about 4–5 lemons)
- 2 cups cold water
For serving
- 2 cups ice cubes
- 4 thin lemon slices (optional)
- 4 fresh mint sprigs (optional)
Instructions
- 1
Combine the 1/2 cup water and maple syrup in a small saucepan over medium heat, stirring until the maple syrup fully dissolves, about 2 minutes. Remove from heat, add the mint leaves, and let steep for 10 minutes, until the syrup is fragrant and pale green. Strain through a fine-mesh strainer into a small bowl or measuring cup, pressing the leaves to extract as much liquid as possible; discard the solids. Let the syrup cool to room temperature.
- 2
Place the chopped cucumber in a blender with 1/2 cup of the cold water and blend on high until completely smooth, about 30 seconds. Strain the cucumber purée through the fine-mesh strainer into a large pitcher, pressing firmly with a spoon to extract all the juice; discard the pulp.
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