Sparkling Summerberry Hibiscus Iced Tea (Refined Sugar-Free!)

Warm summer days are finally here, and my typical cozy mugs of tea get replaced with something vibrant, cool, and refreshing. Strawberries, blueberries, raspberries and blackberries are my go-to inspiration this time of year, and I can’t wait to use them in as many recipes as possible. This sweet and tangy drink came to life as a twist on two of my favourites: sweet blueberry tea and zesty strawberry mojito. With so many berries to choose from in the summer, the idea to bring them all together in a colourful sparkling drink suddenly hit me. Add some hibiscus tea to amp up the antioxidants and the result is a cool, refreshing iced tea that’s not only delicious but packed with health benefits. Intrigued? Let’s dive into how you can make your own Sparkling Summerberry Hibiscus Iced Tea!

What is Hibiscus Tea?

Hibiscus tea is made from the dried petals of the hibiscus flower (Hibiscus sabdariffa). When steeped, this tea is a beautiful, vibrant ruby red colour with a lovely tart flavour. I enjoy hibiscus tea plain or with a little honey, which offsets the tartness, giving it a delicious fruity taste.

Hibiscus tea is not only delicious, it’s also loaded with health benefits. Here are just a few:

Lowers Blood Pressure

Studies have shown that regular consumption of hibiscus tea can significantly reduce both systolic and diastolic blood pressure.¹ Hypertension is a significant precursor for several serious health issues such as cardiovascular disease, stroke, chronic kidney disease, vision loss, and dementia. Drinking a cup or two of hibiscus tea daily can help lower blood pressure and reduce the risk of these diseases.

Important Note: If you are taking blood pressure medication, it’s best to avoid hibiscus tea. Hibiscus has natural blood pressure-lowering properties, and combining it with your medication could lead to blood pressure dropping too low. Always consult your healthcare provider before introducing herbal teas into your routine.

Supports Heart Health

Hibiscus tea also has a positive effect on cholesterol, lowering LDL (bad cholesterol) and increasing HDL (good cholesterol). In one study, participants who drank 2 cups of hibiscus tea daily for 2 weeks showed a significant reduction in total cholesterol and LDL levels while increasing the level of HDL.²

Lowering LDL can lower the risk of a heart attack or stroke.

Helps Manage Blood Sugar

Those with type II diabetes may benefit from drinking hibiscus tea as studies have found it to increase insulin sensitivity. ³ This is important because increased insulin sensitivity means cells more readily take in glucose, leaving less sugar in the blood. It also means the body doesn’t need to work as hard to produce more insulin to deal with high blood sugar levels. This reduces strain on the pancreas, potentially extending its function in type II diabetics.

Insulin sensitivity is also associated with fat metabolism, which takes us to the next benefit of drinking hibiscus tea.

Better Weight Management

Increased insulin sensitivity results in better fat metabolism and less fat storage, especially around the stomach. This can mean weight loss, which further heightens insulin sensitivity.

In fact, in studies where hibiscus extract was consumed, participants lost weight, reduced their BMI, body fat, and waist-to-hip ratio.⁴ So if you’re looking to lose a few pounds, you may want to consider adding hibiscus tea to your weight loss regimen.

Antidepressant Properties

Not only does hibiscus impact our physical wellbeing, but it also has positive effects on our mood! This mood-boosting effect is largely attributed to the flavonoids found in hibiscus. These powerful compounds offer a variety of brain and mental health benefits:

Boosting BDNF (Brain-Derived Neurotrophic Factor): Flavonoids increase BDNF levels, a vital protein that supports the survival, growth, and repair of neurons. Low levels of BDNF are closely associated with depression, while higher levels are linked to improved mood, resilience, and emotional well-being.⁵

Neuroprotection: Flavonoids reduce oxidative stress in the brain, shielding neurons from damage and promoting overall brain health.

Anti-inflammatory Properties: By lowering inflammation, flavonoids may help combat depression and other mood disorders linked to chronic inflammation.

Immune Boosting

Hibiscus is a powerhouse of vitamin C and antioxidants, making it effective at strengthening the immune system. These nutrients support the body’s defence against infections, while hibiscus’ antibacterial properties add an extra layer of protection. Enjoying a cup of hibiscus tea is a soothing and effective way to help ward off colds, flus, and other common illnesses.

Can Everyone Drink Hibiscus Tea?

Generally Safe For:

• Most healthy adults and children (in moderate amounts)
• People looking for a natural, caffeine-free alternative
• Those wanting a heart-healthy, antioxidant-rich herbal tea

Use Caution or Avoid If:

• Pregnant or Trying to Conceive: Hibiscus may stimulate uterine contractions or affect hormone levels, especially in early pregnancy. It is best to avoid unless cleared by a healthcare provider.
• Low Blood Pressure (Hypotension): Hibiscus can lower blood pressure, which may be helpful for some — but risky if your blood pressure is already low or you’re on medication.
• On Certain Medications: It may interact with blood pressure meds, diuretics, or acetaminophen. Always check with your doctor if you’re on prescription meds.
• Allergic Sensitivities: Rare, but some people may experience allergic reactions (especially those sensitive to plants in the mallow family).
• Children Under Age 1-2: Herbal teas should be introduced with care and under guidance, especially for babies or toddlers.

Why You’ll Love this Summerberry Iced Tea

Refreshing and Light

What I love about this iced tea is how it manages to be flavourful without being overly sweet or syrupy. The vibrant berry notes take center stage and are complemented perfectly by the subtle tartness of hibiscus, which also gives the drink its stunning hue.

The addition of sparkling water adds just the right amount of fizz, making it irresistibly refreshing and a fantastic alternative to sugary sodas. It’s as fun to drink as it is delicious!

No Caffeine Needed

There’s nothing quite like a cold glass of iced tea to quench your thirst on a hot summer day. As a kid, I remember dashing into the house after hours of play to whip up a tall, refreshing glass. It was the perfect way to cool off before heading back outside for more fun.

The catch? Most iced teas, including the ones I loved as a child, contain caffeine. If you’re looking to cut back or want a family-friendly option for your own kids on those scorching days, this recipe is a game-changer. It delivers all the delicious sweetness of traditional iced tea but without the caffeine buzz. This drink truly hits the spot—refreshing, satisfying, and perfect for all ages!

Naturally Sweetened

The iced tea I grew up with in Canada is loaded with refined sugar. While delicious, it’s just not something I want to put in my body–or my kids’. This Sparkling Summerberry Hibiscus Iced Tea is naturally sweetened with agave or honey — your choice! Diabetic? No problem! Simply replace the agave with stevia or monk fruit for a refreshing, healthful drink that won’t spike your blood sugar levels.

Festive & Beautiful

Hosting a gathering? This iced tea is a crowd-pleaser that’s as beautiful as it is refreshing. With its bold ruby-red hue, it’s a striking addition to any party spread and makes a fabulous non-alcoholic mocktail option. Whether it’s a casual get-together or a more formal celebration, this drink adds a touch of elegance to your entertaining lineup.

Tools Needed

• Martini shaker – if you don’t have one, simply use a large cup with a lid.
• Muddler – feel free to use a fork instead.

Ingredients

• 2 hibiscus tea bags (or 2 tbsp loose hibiscus petals)
• 2 cups boiling water
• 1 cup mixed berries (fresh or frozen) – I use the frozen Kirkland brand Triple Berry mix and frozen strawberries.
• 2 lime wedges
• 10-12 fresh mint leaves
• 2-3 tbsp agave nectar or honey – substitute with stevia or monk fruit sweetener to taste
• Ice
• 2 cups sparkling water
• Fresh strawberry, lime wedge, and mint for garnish

How to Make Sparkling Summerberry Hibiscus Iced Tea

Steep the hibiscus tea in the 2 cups of boiling water for 10 minutes.

Add berries, lime wedges, mint leaves, agave nectar, and 1/4 cup of ice to the martini shaker/large cup. Use a muddler or fork to smash the contents of the martini shaker/cup together to release the aromatic and flavour compounds.

Add half of the prepared hibiscus tea (without the tea bags) to the martini shaker/large cup. Cover and shake for 10 seconds.

Strain the iced tea into a glass with ice (do not pour any of the solids from the martini shaker into the glass).

Top up the glass with sparkling water and garnish with your favourite fruit/herb.

Enjoy!

Notes

• Sweetener options: Agave nectar, maple syrup, or monk fruit syrup all work beautifully. Adjust to taste depending on how tart your hibiscus and berries are.
• Berry choices: Use a mix of what’s in season or in your freezer — blueberries, raspberries, strawberries, and blackberries all pair well with hibiscus. Frozen berries work just as well as fresh.
• Straining tip: For a smoother tea, strain the berry mixture before adding to your tea. Or leave it unstrained for more fibre and rustic charm.
• Make it ahead: Brew the hibiscus and berry base the day before and refrigerate it. Add sparkling water just before serving to keep it fizzy.
• Serve it fancy: Garnish with fresh mint, a lemon slice, edible flowers, or berry ice cubes for a beautiful presentation.
• No sparkle?  You can use still water or herbal kombucha instead of sparkling water for a gentler fizz and extra benefits.
• Caffeine-free bonus: This tea is naturally caffeine-free, making it perfect for kids and anyone avoiding stimulants.
• Storage: The hibiscus-berry base will keep for 3–4 days in the fridge. Add sparkling water only when serving to preserve bubbles.

Looking for more healthy drink recipes? Check out the Plant-Based Drinks and Natural Remedies sections!

1. Ellis LR, Zulfiqar S, Holmes M, Marshall L, Dye L, Boesch C. A systematic review and meta-analysis of the effects of Hibiscus sabdariffa on blood pressure and cardiometabolic markers. Nutr Rev. 2022 May 9;80(6):1723-1737. doi: 10.1093/nutrit/nuab104. PMID: 34927694; PMCID: PMC9086798. ↩︎
2. Tazoho, G. M., Gouado, I., Ndomou, M., Bonsi, S. T., Wamba, Y. M., & Agbor, E. E. (2016). Clinical, Hematological and Biochemical Health Benefit Effects of Hibiscus sabdariffa Lin Dried Calyces Beverage in Human. Food and Nutrition Sciences, 7(5), 383-395. https://doi.org/10.4236/fns.2016.75040 ↩︎
3. Jeffery TD, Richardson ML. A review of the effectiveness of hibiscus for treatment of metabolic syndrome. J Ethnopharmacol. 2021 Apr 24;270:113762. doi: 10.1016/j.jep.2020.113762. Epub 2020 Dec 28. PMID: 33383111. ↩︎
4. Chang HC, Peng CH, Yeh DM, Kao ES, Wang CJ. Hibiscus sabdariffa extract inhibits obesity and fat accumulation, and improves liver steatosis in humans. Food Funct. 2014 Apr;5(4):734-9. doi: 10.1039/c3fo60495k. Epub 2014 Feb 19. PMID: 24549255 ↩︎
5. Correia AS, Cardoso A, Vale N. BDNF Unveiled: Exploring Its Role in Major Depression Disorder Serotonergic Imbalance and Associated Stress Conditions. Pharmaceutics. 2023 Aug 3;15(8):2081. doi: 10.3390/pharmaceutics15082081. PMID: 37631295; PMCID: PMC10457827 ↩︎