Low-Sugar Melon Agua Fresca

Aqua fresca is a beverage that’s common in Mexico and parts of Central America and includes water or ice blended with fruits, grains or seeds. It can be a hydrating choice on a summer’s day or at any other time you’re craving something cool and fruity.

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Some varieties of aqua fresca are packed with calories and added sugars from sugar or syrup, but this recipe is naturally sweet from cantaloupe, and it doesn’t use added sugars. A splash of lime adds bright acidity to balance the overall flavor. 

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Cantaloupe is rich in vitamins A and C, which are essential for immunity and skin health. Its natural sweetness and high water content make it hydrating and satisfying without a lot of added sugars or calories. This bright, sweet, citrusy drink offers a simple, easy way to stay hydrated, quench your thirst, and get a little nutrient boost.

Variations and Serving Suggestions

• Add mint leaves and fresh lime zest to the blender for a mojito-inspired twist. 
• Swap out still water for sparkling water to add some bubbles and a little fizz.
• Substitute half of the water with coconut water for a sweeter version that has more electrolytes. Coconut water pairs well with melon flavors and adds a tropical note.
• Use frozen cantaloupe cubes for a delicious frozen version or if cantaloupe isn’t in season.
• Serve with light summer snacks like fruit skewers or cucumber slices. 
• Add ¼ cup of pineapple or mango to the blender for a tropical flair. 
• Add ½-inch piece of fresh ginger, peeled, or a splash of ginger juice to the blender. Ginger has antioxidant and anti-inflammatory properties and has a refreshing zing.
• Add a few drops of food-grade lavender extract or 1 teaspoon of dried lavender flowers (strained out before serving) to the blender for a calming floral twist to complement the flavors of cantaloupe and lime.

Recipe for Melon Agua Fresca Mocktail

Makes 4 1-cup servings

Ingredients:

• 3 cups of cantaloupe, cubed
• ¼ cup of fresh lime juice (or 2 to 3 limes)
• 2 cups of cold water
• 1-2 teaspoons of liquid stevia, or to taste
• Ice cubes, for serving
• Optional: fresh mint leaves or sprigs and lime slices, for garnish

Instructions:

1. Combine the cantaloupe, lime juice, and cold water in a blender. Blend until smooth.
2. Add stevia to taste, adjusting for your preferred sweetness.
3. For an extra-smooth drink, strain the mixture through a fine mesh sieve into a pitcher.
4. Fill glasses with ice and pour the agua fresca over the ice.
5. Add a mint sprig and a lime slice to each glass, if desired.

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Nutrition information: 50 calories; 0 grams of fat; 0 mg of cholesterol; 15 mg of sodium; 13 grams of carbohydrates; 11 grams of sugar; 0.5 grams of fiber; 0.5 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES