Healthy Blueberry & Lemon Electrolyte Drink

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Healthy Blueberry & Lemon Electrolyte DrinkPin recipeFollow us 123.4k

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.

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Hands-on Overall

Nutritional values (per cup)

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 ~ 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

Note: If you avoid 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.

Tips:

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. Healthy 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. Healthy Blueberry & Lemon Electrolyte Drink
  3. Juice the lemons. Add them to the bowl. Add to the blueberry juice. Healthy 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. Healthy 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). Healthy Blueberry & Lemon Electrolyte Drink
  6. Store in the fridge for up to 4 days. Healthy Blueberry & Lemon Electrolyte Drink

Ingredient nutritional breakdown (per cup)

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 cup
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 (2)

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