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Ditch the sugar and additive laden sports drinks and make your own keto-friendly beverage! This keto electrolyte drink is so good! Apart from providing electrolytes for those who are physically active, this sugar-free beverage is ideal for anyone following a keto diet.
It's based on my original Keto Electrolyte Drink and Electrolyte Aqua Fresca from my latest Beginner's KetoDiet Cookbook. Just 1 to 2 cups will help prevent keto-flu by restoring electrolyte balance during the initial phase of the ketogenic diet.
You can use any berries you like. I used blueberries, my favourite low-carb fruit! Blueberries have powerful antioxidant and antiaging effects due to polyphenols that help protect against the effects of ageing and oxidative stress. They are known as "the memory food" and are good for eye health. Blueberries can protect against free radical damage and reduce inflammation, the true cause of heart disease.
The only drawback is that unlike other berries, they are relatively high in carbs and you need to watch your serving size. Depending on your carb tolerance, have no more than 1/4 to 1/2 cup per serving. Wild blueberries are preferable as they have a lower carb count.
Recipe Tips and Swaps
- Drink with meals (not on an empty stomach). Start with a cup per day and increase to no more than 2 cups per day to avoid stomach discomfort. Too much magnesium citrate causes loose stools so keep that in mind.
- Instead of potassium chloride, you can use lite salt or cream of tartar. To read more about potassium supplements, check out this post: The Importance of Potassium in Low-Carb Diets.
- Instead of Erythritol, you can use other healthy low-carb sweeteners from this list, or skip the sweetener altogether.
- If you don't like sweeteners, they can be omitted.
- Nutrition facts in blueberries are estimated and counted partially (80%) as part of the pulp and the peel are discarded.
Hands-on Overall
Serving size cup, 240 ml/8 fl oz
Nutritional values (per cup, 240 ml/8 fl oz)
Net carbs4.9 grams
Protein0.5 grams
Fat0.3 grams
Calories26 kcal
Calories from carbs 81%, protein 8%, fat 11%
Total carbs5.8 gramsFiber0.9 gramsSugars3 gramsSaturated fat0 gramsSodium105 mg(5% RDA)Magnesium180 mg(45% RDA)Potassium233 mg(12% EMR)
Ingredients (makes about 6 cups)
- 2 cups blueberries, fresh or frozen (250 g/ 8.8 oz)
- 4 cups water (~ 1 l)
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz) - see note below
- 1/2 cup lemon juice (120 ml/ 4 fl oz)
- 1/2 tsp potassium chloride (see Tips below for alternatives)
- 1/4 tsp sea salt
- 2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz)
- Optional: 20-30 drops liquid Stevia or to taste
- lemon slices from 1 lemon, to serve
- ice to serve
Instructions
- Place the blueberries in a sauce pan and add 2 cups (480 ml) of water. Bring to a boil over a high heat. Once simmering, reduce to minimum, cover with a lid and cook for 2-3 minutes. Take off the heat and keep it covered for another 20 minutes.
- Remove the lid and add Erythritol. Stir until well combined. Pour the blueberry juice into a bowl through a sieve. Use a large spoon to crush the blueberries and push through until smooth, discarding the peel. Let it cool down to room temperature.
- Juice the lemons. Add them to the bowl. Add to the blueberry juice.
- Add all of the remaining ingredients: magnesium citrate, potassium chloride, salt. Mix until all ingredients are dissolved, and the fizzing has completely settled (this is essential for best magnesium absorption). Add the remaining water. You can use still or sparkling water.
- Add some ice cubes if needed and enjoy! Optionally, add a few drops of stevia. If you suffer from keto-flu symptoms, have 2-3 cups per day with meals (3 cups only if you are physically active and have no stomach discomfort) and also add more sodium to your keto diet (try Homemade Bone Broth).
- Store in the fridge for up to 4 days.
Blueberry & Lemon Electrolyte Drink
Step by Step
Ingredients
- 2 cups blueberries, fresh or frozen (250 g/ 8.8 oz)
- 4 cups water (~ 1 l)
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz) - see note below
- 1/2 cup lemon juice (120 ml/ 4 fl oz)
- 1/2 tsp potassium chloride (see Tips below for alternatives)
- 1/4 tsp sea salt
- 2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz)
- Optional: 20-30 drops liquid Stevia or to taste
- lemon slices from 1 lemon, to serve
- ice to serve
Instructions
- Place the blueberries in a sauce pan and add 2 cups (480 ml) of water. Bring to a boil over a high heat. Once simmering, reduce to minimum, cover with a lid and cook for 2-3 minutes. Take off the heat and keep it covered for another 20 minutes.
- Remove the lid and add Erythritol. Stir until well combined. Pour the blueberry juice into a bowl through a sieve. Use a large spoon to crush the blueberries and push through until smooth, discarding the peel. Let it cool down to room temperature.
- Juice the lemons. Add them to the bowl. Add to the blueberry juice.
- Add all of the remaining ingredients: magnesium citrate, potassium chloride, salt. Mix until all ingredients are dissolved, and the fizzing has completely settled (this is essential for best magnesium absorption). Add the remaining water. You can use still or sparkling water.
- Add some ice cubes if needed and enjoy! Optionally, add a few drops of stevia. If you suffer from keto-flu symptoms, have 2-3 cups per day with meals (3 cups only if you are physically active and have no stomach discomfort) and also add more sodium to your keto diet (try Homemade Bone Broth).
- Store in the fridge for up to 4 days.
Nutrition (per cup, 240 ml/8 fl oz)
Calories26kcal
Net Carbs4.9g
Carbohydrates5.8g
Protein0.5g
Fat0.3g
Saturated Fat0g
Fiber0.9g
Sugar3g
Sodium105mg
Magnesium180mg
Potassium233mg
Detailed nutritional breakdown (per cup, 240 ml/8 fl oz)
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