Pregnancy food guidance, in plain English

Mocktails

Mocktails are completely safe during pregnancy and a brilliant way to enjoy something special at celebrations, parties, and restaurants without alcohol.

Safe to eat
Mocktails

Mocktails — non-alcoholic cocktails — are entirely safe during pregnancy and, with a little effort, can be just as enjoyable as their alcoholic equivalents. With the rise of quality non-alcoholic spirits, kombuchas, and craft sodas, mocktail options have improved enormously. Many restaurants and bars now have thoughtful mocktail menus worth exploring. When making mocktails at home, good quality juices, fresh herbs, citrus, and interesting cordials are the key ingredients. A few things to bear in mind: use pasteurised fruit juices as your base rather than unpasteurised fresh-pressed varieties; avoid raw egg white foams (use aquafaba — chickpea water — instead if you want a frothy texture); kombucha contains trace fermentation alcohol, so choose carefully or avoid. Most non-alcoholic spirits and cordials are completely safe.

What to be aware of

  • Use pasteurised fruit juices — avoid unpasteurised fresh-pressed juices from market stalls.
  • Avoid raw egg white foams — use aquafaba (chickpea water) as a safe substitute.
  • Kombucha contains trace fermentation alcohol — check labels or avoid.
  • Most non-alcoholic spirits, cordials, and syrups are completely safe.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Virgin Mojito

Virgin Mojito

The classic mojito — fresh, minty, and completely alcohol-free. One of the best mocktails there is.

Pregnancy tip: Muddling the mint gently releases the oils without making it bitter — a light press is all you need. Don't over-crush it.

Ingredients

  • Juice of 1 lime
  • 1 tsp caster sugar or sugar syrup
  • 8–10 fresh mint leaves, plus a sprig to garnish
  • Crushed ice
  • 200ml sparkling water or soda water
  • Lime wedge to garnish

Method

  1. Place mint leaves and sugar in a tall glass.
  2. Add lime juice and gently muddle — press and twist with a spoon to bruise the mint and dissolve the sugar.
  3. Fill the glass with crushed ice.
  4. Top up with sparkling water.
  5. Stir gently from the bottom upwards.
  6. Garnish with a mint sprig and lime wedge.
  7. Serve immediately.
Elderflower & Raspberry Spritz

Elderflower & Raspberry Spritz

An elegant, pink, beautifully flavoured sparkling drink — perfect for celebrations, dinner parties, and any occasion when you want something special.

Pregnancy tip: Fresh raspberries blended and strained give a beautiful deep-pink colour. A good quality elderflower cordial makes a real difference here.

Ingredients

  • 2 tbsp elderflower cordial
  • 50ml raspberry juice (or a handful of blended fresh raspberries, strained)
  • 150ml sparkling water
  • Ice
  • Fresh raspberries and a thin cucumber slice to garnish

Method

  1. Fill a wine glass or large tumbler with ice.
  2. Add the elderflower cordial and raspberry juice.
  3. Top up with sparkling water.
  4. Stir gently once.
  5. Garnish with fresh raspberries and a cucumber slice.
  6. Serve immediately.
Tropical Sunrise

Tropical Sunrise

A vibrant, layered mocktail with mango, orange, and a grenadine sunrise — stunning to look at and delicious to drink.

Pregnancy tip: Pour the grenadine slowly over the back of a spoon or down the inside of the glass after adding the juice. It will sink and create a gorgeous sunset gradient. Don't stir after adding it.

Ingredients

  • 100ml mango juice
  • 100ml orange juice
  • 1 tbsp grenadine (non-alcoholic)
  • Ice
  • Orange slice and a cocktail cherry to garnish

Method

  1. Fill a tall glass with ice.
  2. Pour in the mango juice and orange juice and stir to combine.
  3. Hold a spoon just above the surface of the drink and slowly pour the grenadine over the back of it, so it trickles gently down the inside of the glass.
  4. Watch the sunrise gradient form as the grenadine sinks.
  5. Do not stir after adding the grenadine — let the layers settle.
  6. Garnish with an orange slice and cocktail cherry.
  7. Serve with a paper straw.
Cucumber & Mint Cooler

Cucumber & Mint Cooler

A light, refreshing drink that tastes like a spa day — crisp cucumber, bright lime, and fresh mint over ice.

Pregnancy tip: Blending and straining the cucumber gives a beautiful clear pale-green liquid. This base keeps in the fridge for 24 hours, so you can make it ahead.

Ingredients

  • Half a cucumber, peeled and roughly chopped
  • Juice of 1 lime
  • 1 tsp honey or sugar syrup
  • A large handful of fresh mint leaves
  • 200ml sparkling water
  • Ice, cucumber rounds, and a mint sprig to garnish

Method

  1. Blend the cucumber with lime juice and honey until completely smooth.
  2. Strain through a fine sieve, pressing to extract all the liquid. Discard the pulp.
  3. Place fresh mint leaves in a glass and press gently once to bruise.
  4. Fill the glass with ice.
  5. Pour in the cucumber juice.
  6. Top with sparkling water and stir gently.
  7. Garnish with cucumber rounds and a mint sprig.