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Sugar-Free Blueberry & Lemon Electrolyte Drink

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Sugar-Free Blueberry & Lemon Electrolyte DrinkPin itFollow us 136.0k

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.

Substitutions and Tips

  • 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.
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Serving size cup, 240 ml/8 fl oz

Allergy information for Sugar-Free Blueberry & Lemon Electrolyte Drink

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Vegetarian
Vegan
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Nutritional values (per serving, 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

  1. 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. Sugar-Free Blueberry & Lemon Electrolyte Drink
  2. 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. Sugar-Free Blueberry & Lemon Electrolyte Drink
  3. Juice the lemons. Add them to the bowl. Add to the blueberry juice. Sugar-Free Blueberry & Lemon Electrolyte Drink
  4. Add all of the remaining ingredients: magnesium citrate, potassium chloride, salt. Mix until all ingredients are dissolved. Add the remaining water. You can use still or sparkling water. Sugar-Free Blueberry & Lemon Electrolyte Drink
  5. 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). Sugar-Free Blueberry & Lemon Electrolyte Drink
  6. Store in the fridge for up to 4 days. Sugar-Free Blueberry & Lemon Electrolyte Drink

Ingredient nutritional breakdown (per serving, cup, 240 ml/8 fl oz)

Net carbsProteinFatCalories
Blueberries (wild), fresh
3.2 g0.4 g0.3 g20 kcal
Water, still
0 g0 g0 g0 kcal
Erythritol (natural low-carb sweetener)
0.3 g0 g0 g1 kcal
Lemon juice, fresh
1.3 g0.1 g0 g4 kcal
Potassium chloride, supplement
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Natural Calm, magnesium supplement
0 g0 g0 g0 kcal
Total per serving, cup, 240 ml/8 fl oz
4.9 g0.5 g0.3 g26 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (6)

Hi, love the look of your 2 Electrolyte drinks. I am thinking to make these for 30km+ distance runs but note you don't recommend more than 2 cups due to the magnesium (& effects...). Would you think if more diluted it would be ok to use as a run electrolyte replacement (I have hypo thyroid & struggle with overheating on runs so looking for alternatives for energy). Thanks in advance.

Reply

Hi Yvette, I think it may be fine if you use this for a 30+km run, your body will need those electrolytes. I'm not sure I can give you advice as to how much is optimal but I'd think that you could have at least double that.

Reply

OMG 😍!
I found the lemon lime version, but this one looks simply delicious!!! I can’t wait to make it. Same question as the L/L mix, will this work as a gummie for on the go? Thanks I’m so excited I found your site, i didn’t want to buy the over priced capsules and drops.
Thanks again

Reply

Hi Dee Dee, I think this is actually a better candidate for gummies than the regular electrolyte drink!😊 It has more flavour thanks to the blueberries. Again, I'd use less water. Based on other recipes like this one: Easy Low-Carb Strawberry & Cream Jellies, you'll need about 3 tablespoons of gelatin to firmly set 300 to 330 ml of liquid (I estimated that by only considering the coconut cream layer which required about 100 ml water + 240 ml coconut cream). I hope this helps!

Reply

Hi!
Thanks for all your work and recipes! They are REALLY HELPFUL for all newbies like me!
I just wanted to ask you, as I can't find here in Spain Potassium Chloride, do you think that I can substitute it by Potassium Citrate ? I don't see it in your "tips", I was just curious.
Thank you very much again for ALL!

Reply

Thank you for your lovely feedback!
I'm not sure about potassium citrate, I just know it's used to  to prevent gout and kidney stones. You can use any other alternatives listed in this post: The Importance of Potassium in Low-Carb Diets (lite salt or cram of tartar).

Reply