This 3-ingredient Mint Simple Syrup, sugar-free or regular mint syrup, is very forgiving and comes together easily with just a bit of good timing. You can use it to sweeten your favorite hot or cold teas, smoothies, mocktails, and even fruit salads!
If you love homemade simple syrups, try my basil syrup or saffron syrup.
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About this recipe
'Simplify' Your Beverages: whether making an iced basil tea in the summer or drinking hot herbal tea in the winter, this homemade mint keto syrup will make it easy to sweeten drinks. From smoothies and mocktails to lattes and tisanes, now you can sip more sweetly without worrying about an increased histamine burden.
Histamine-Friendly Simple Syrup: unlike a traditional white sugar simple syrup, this allulose & monk fruit-based version is virtually calorie-free & not inflammatory, making it a low histamine sweetener. All in all the allulose & monk fruit blend I use can be replaced 1:1 for sugar, but like with any other food, allulose should be (re)introduced to your diet slowly, and then moderately, and then in full portion sizes.
Long Lasting: you can store this homemade sugar-free mint syrup in the depths of your freezer for up to six months (or even a year, if stored particularly well), so you can make a larger batch and keep using it for a whole season. The same goes for my other syrups, like passionfruit syrup and brown sugar syrup.
Ingredients
Fresh Mint: make sure you use clean, fresh spearmint leaves to impart the flavor to this mint syrup; you can grow them very easily in a garden or even in your local organic market.
Allulose & Monk Fruit: other than water & mint leaves, the only ingredient in this keto syrup is my favorite allulose & monk fruit sweetener blend, which to me has no aftertaste. However a very small portion of the population are super tasters, and to them allulose &/or monk fruit may taste somewhat bitter. Make sure you're not one of those people before you invest in a very large bag for mocktail-making.
How to make sugar-free mint syrup: step-by-step instructions
Step 1. Heat the water and allulose in a metal-bottom pan until just simmering and the sweetener has fully dissolved.
Step 2. Then pour in your well-cleaned fresh spearmint leaves, and stir everything together. Heat the mixture on low for five minutes (set a timer), never letting it get above a simmer, stirring occasionally.
Step 3. When your timer goes off, remove the mixture from the heat and let it sit on a cool burner for 30 more minutes (to infuse further).
Step 4. Then strain the mixture and preserve your keto mint syrup in a closed container in the fridge for up to 10 days, or the freezer for 6 months.
Recipe notes & tips
Swapping Sweeteners: You can use this method and this ratio with a number of other granulated sweeteners to make mint simple syrup, but it won't work with powdered sugar or stevia due to the consistency. Some other sweeteners you could try it with are liquid stevia, brown sugar, coconut sugar, date sugar, panela, and jaggery.
Corn Allergies: If you have any issues with corn, make sure to buy allulose from a company which specifically doesn't source their allulose from corn, as much allulose is manufactured from corn. However it's also found in small amounts in figs, raisins, wheat, maple syrup and molasses.
At roughly five times the price of white sugar, allulose can be a hard sell. But for those who choose to splurge for it, allulose has none of the inflammatory effects, doesn't cause tooth decay, has no calories, and has no effect on insulin.
What to do with simple syrup
- use it to sweeten mocktails (or even homemade cocktails!)
- add it to large batches of low histamine teas
- sweeten your morning non-caffeinated blue flower latte
- use is as a binder for homemade granola
- mix it into your favorite smoothie
- make my mint julep mockatil
- blend it into a vanilla flax pudding
As always, if you like the recipe, I really appreciate a 5-star review or comment!
📖 Recipe
Mint Simple Syrup (Sugar-Free Option)
Ingredients
- 1 Cup fresh mint leaves loosely-packed
- 1 Cup allulose monk fruit blend or sugar
- 1 Cup water
Instructions
- Heat the water and allulose in a metal-bottom pan until just simmering and the sweetener has fully dissolved.
- Then pour in your well-cleaned fresh spearmint leaves, and stir everything together. Heat the mixture on low for five minutes (set a timer), never letting it get above a simmer, stirring occasionally.
- When your timer goes off, remove the mixture from the heat and let it sit on a cool burner for 30 more minutes (to infuse further).
- Then strain the mixture and preserve your keto mint syrup in a closed container in the fridge for up to 10 days, or the freezer for 6 months.
Notes
Corn Allergies: If you have any issues with corn, make sure to buy allulose from a company which specifically doesn't source their allulose from corn, as much allulose is manufactured from corn. However it's also found in small amounts in figs, raisins, wheat, maple syrup and molasses. At roughly five times the price of white sugar, allulose can be a hard sell. But for those who choose to splurge for it, allulose has none of the inflammatory effects, doesn't cause tooth decay, has no calories, and has no effect on insulin.
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