Beverages Featured Recipes Snacks — 17 February 2017

Chill out and sip a refreshing sangria!

By: Jodie Shield, RDN

Sangria lovers say good bye to sugary-sweet, calorie-laden mixes. Wait until you sip a chilled glass of my sangria lite! I use only fresh ingredients – apples, oranges, lemons, limes – some brandy, and a good bottle of red wine. The Chicago Tribune ran a basic sangria recipe and I asked my daughter, Jenny, to help me give it a try. (No worries she’s over 21 and drinks responsibly!) We modified it and used triple sec instead of Cointreau which is a rather pricy but super tasty orange liqueur. For “fizz” we used Pierre water, but if you want a little sweeter sangria use Fresca. According to Jenny, “The key to a great tasting sangria is to let it chill overnight in the refrigerator.” She explains, “The first time I made sangria, I didn’t let it chill long enough – it was so strong and sour!” For more easy healthy beverage recipes, download my FREE app Eat Healthy Homemade Meals available from iTunes and Goggle Play. You’ll also find some of my favorite light bites and easy-to-make appetizers like homemade guacamole and Roasted Pepper and Goat Cheese Dip. Let the party begin!

Sangria Lite

8 Servings

Prep Time = 15 minutes

Cooking Time = 0 minutes


1 lime

½ lemon

2 oranges

2 red apples

½ cup brandy

¼ cup triple sec

1 (750-ml) bottle red wine

3 cups sparkling water


  1. Cut lime, lemon, oranges, and apples into thin slices. Leave peels on. Place fruit in a large clear pitcher.
  2. Pour brandy, triple sec, and wine over fruit. Stir and cover with plastic wrap.
  3. Refrigerate sangria for at least 4 hours; preferably overnight.
  4. When ready to serve, add sparkling water and stir. Pour into glasses; garnish with fruit.

Nutritional Information per Serving (6 ounces): 53 calories, 0 grams protein, 3 grams carbohydrate, 0 grams fat, 0 grams saturated fat, 0 milligrams cholesterol, 0 grams fiber, 0 milligrams sodium


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About Author


Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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