1. Golden Milk
Also known as turmeric milk, golden milk is rich with antioxidants and has been proven to be beneficial for reducing inflammation, lowering blood sugar levels, improving mood, and memory and brain function [1]. You can drink a glass of milk with a pinch of turmeric before going to bed to improve your immunity and prevent the onset of swine flu as well [2].
How to make golden milk: Mix ½ cup of unsweetened milk of your choice, 1 tsp of turmeric, 1 tsp of honey or maple syrup (optional) and 1/2 tsp of fresh ginger in a small saucepan and bring to boil. Reduce the heat and simmer for about 10 minutes and strain the drink and enjoy.
2. Lemon Water
Drinking lemon water daily has been proven to have positive effects on your kidney and heart health, and can help reduce inflammation, boost energy levels and immunity [3]. Starting your day with a glass of lemon water is always a good option – it is calorie-free and caffeine-free.
How to make lemon water: You need six lemons, 600 ml of water and honey (optional). Slice up the lemons in half and put them in a bowl containing 600 ml of water. Boil the water for 3 minutes. Let it cool for 10-15 minutes. Remove the lemon and pulp from the water. After drinking, store the remaining lemon water in a glass jar.
3. Black Tea
Another commonly consumed beverage around the world, black tea is stronger in flavour and contains more caffeine than other teas, but less caffeine than coffee [4]. Black tea is rich in antioxidants and compounds that can help reduce inflammation in the body, among several other health benefits [5].
How to make black tea: Take two glasses of water in a saucepan and keep on a medium flame for about two minutes, while stirring occasionally. As the water boils, add tea leaves and keep stirring on a medium flame for about two minutes. Strain the black tea immediately and enjoy.
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4. Rooibos Tea
Rooibos tea, commonly known as African red tea, is a caffeine-free alternative to black and green tea, and many suggest that its antioxidants can help protect against cancer, heart disease and stroke [6]. Unlike coffee and other teas, rooibos is low in tannin antioxidants, which can be beneficial.
How to make rooibos tea: Take 1 tsp of rooibos tea and add it into a cup of boiling water. Cover and infuse for 5 to 15 minutes and add honey for taste.
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5. Apple Cider Vinegar (ACV) Beverage
Apple cider vinegar, also known as cider vinegar, is made from fermented apples and help regulate blood sugar levels, aid weight loss, lower cholesterol levels, aid in detoxification, and enhance skin health. Apart from these, it also helps speed up your metabolism and provides relief from high blood pressure [7][8].
How to make ACV beverage: Combine 1-2 tablespoons of raw or unfiltered apple cider vinegar, 1 cup of cold water and two spoons of honey.
Note: Do not drink ACV without diluting it first. ACV contains 4-6 per cent of acetic acid which may burn your mouth and throat.
6. Kombucha
Kombucha is a fermented tea made with tea, sugar, bacteria, and yeast [9]. Kombucha contains probiotics, acetic acid, and antioxidants, all of which are beneficial for your health. As a result of fermentation, kombucha tea becomes a sweet, slightly sour, and fizzy beverage which is usually yellow-orange in colour.
Note: Making kombucha on your own is not recommended due to a high risk of contamination from harmful pathogens; there are plenty of options available in the supermarkets.
7. Matcha Tea
Matcha tea is high in natural antioxidants and is in demand lately, and its growing popularity has led to matcha shots, lattes, teas and even desserts appearing everywhere from health stores to coffee shops [10]. Matcha has a fresh earthy flavour.
How to make matcha tea: Sift 1-2 teaspoon of matcha powder into a cup using a small sifter. Add 2 cups hot water and whisk vigorously in a zig-zag motion until the tea is frothy.
8. Chicory Coffee
Chicory roots are beneficial for digestion and gut health and are a rich source of inulin [11]. Chicory root tastes like coffee but is caffeine-free, so is the closest tasting beverage you can get to coffee.
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How to make chicory coffee: Steep a tablespoon of roasted chicory root in a large cup for several minutes, and top with milk and sugar (optional).
Note: Chicory root may cause digestive symptoms in some people.
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9. Peppermint Tea
Drinking peppermint tea on a regular basis protects your system against some health problems. Studies suggest that mint tea can improve digestion and cure headaches, nausea, and diarrhoea [12].
How to make peppermint tea: For this, you can either use dried mint leaves or the fresh ones. In case of fresh mint tea, take a few fresh mint leaves and add it to boiling water and boil it for a while. Then steep it for about a minute. Strain it and then drink.
In case of dried mint leaves tea, take a few dried mint leaves and then add it to boiling water. Steep it for about 10 minutes. Strain it and drink.
10. Green Tea
Green tea also makes a great alternative to drinking coffee. It is minimally processed and has the greatest health benefits of all available teas [13]. Multiple studies have shown that people who drink green tea are much less likely to get bladder, breast, lung, stomach, pancreatic, and colorectal cancers [14][15].
How to make green tea: Boil the water and allow to cool slightly for 2-3 mins. Pour the water onto the tea bag to release its delicious aroma. Leave the tea bag to infuse for up to 3 minutes.
Benefits of Drinking Green Tea Before Bed
Some other options you can try instead of coffee are as follows:
• Yerba mate tea
• Hot cacao drink
• Apple juice
• Wheatgrass juice
• Dark chocolate
On A Final Note…
Surviving on coffee for your daily energy may get boring (for some of you), so go ahead and try these healthy and tasty substitutes for your morning coffee.
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