Re ketogenic diet

If you've been following me for some time, you know I'm a huge fan of electrolyte drinks. In fact, my original Keto Electrolyte Drink is what started this viral trend, and for a very good reason — because it always works!

Electrolyte drinks are the perfect keto-flu remedy providing a good amount of sodium, magnesium and potassium, all of which are even more important when you go low-carb and may be dealing with the unpleasant symptoms of the "keto flu."

Sugar-Free Electrolyte Drinks

This sugar-free summer berry slushie recipe is adapted from my Lemon Electrolyte Slurpie. This time we're using frozen strawberries although any frozen berries will work — raspberries, blackberries and blueberries will be the best options although you could even use a few red currants, blackcurrants or cherries.

There's plenty more electrolyte drinks you can try! Here are some of our favorites:

The original Keto Electrolyte Drink which uses a combination of lemons and limes
Keto Blueberry & Lemon Electrolyte Drink
Strawberry & Lime Electrolyte Drink
Lemon Electrolyte Slurpie

There are even more lemonades and coolers that can easily be converted into electrolyte drinks by adding some salt, magnesium and potassium:

Cucumber & Lime Cooler
Watermelon & Lime Cooler
Raspberry Lemonade from our Raspberry & Vanilla Ice Cream Soda Floats

Recipe Tips

How to Make One Serving at a Time

This recipe makes 6 servings so it's unlikely you'll need to make the whole batch at once. Instead, you'll likely need just one to two servings.

You have two options. You can either blend all of the ingredients apart from the ice and keep the strawberry liquid in the fridge. When ready to serve, blend slightly over ¹/₂ cup (120 ml/ 4 fl oz) of the strawberry liquid with about ¹/₂ cup of ice or more to get snow-like consistency.

Another option is to make the slushie as it is and then freeze in single-serve containers (about 1 cup/ 240 ml each). When ready to serve, remove one container from the freezer and let it sit for a few minutes before blending with some still or sparkling water.

Top Tips For Making Electrolyte Drink at Home

Here are tips for making sugar-free electrolyte drink at home.

Drink with/after 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. One cup will provide about 50% of your daily magnesium and two cups will cover your daily needs.
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 Allulose, you can use other healthy low-carb sweeteners from this list. Stevia (in the form of drops) is a good option if you are following a low FODMAP diet. If you don't like sweeteners, they can be omitted altogether.
Make electrolyte drinks and drink them every day, especially if intermittent fasting is part of your lifestyle.

Preparation time

Hands-on:     5 minutes
Overall:      5 minutes

Nutritional values (per serving, about 1 cup, 240 ml/ 8 fl oz)

Total Carbs	3.8	grams
Fiber	0.7	grams
Net Carbs	3.1	grams

Protein	0.3	grams
Fat	0.1	grams
of which Saturated	0	grams

Energy	15	kcal

Magnesium	182	mg (45% RDA)
Potassium	254	mg (13% EMR)

Macronutrient ratio: Calories from carbs (87%), protein (9%), fat (4%)

Ingredients (makes 6 servings)

2 cups chilled sparkling or still water (480 ml/ 16 fl oz)
¹/₄ cup fresh lemon juice (60 ml/ 2 fl oz)
2 tbsp Allulose syrup (30 ml) or 3-4 tbsp powdered Allulose or Erythritol
1 ¹/₂ cups frozen strawberries (225 g/ 8 oz)
¹/₂ tsp potassium chloride
¹/₄ tsp sea salt
2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz)
3 cups ice cubes, or more if needed

Instructions

To make this slushie, you will need chilled sparkling water (club soda) or still water. It should be cold before blending with the remaining ingredients.
Juice the lemons.
Place everything in a blender.
Note: For Allulose alternatives, see the recipe tips above.
Process until you get snow-like consistency.
Serve immediately.
Note: See recipe tips if you only want to make one to two servings at a time.

from KetoDiet Blog https://ift.tt/y39zdBK
via IFTTT

Keto Strawberry Electrolyte Slushie

Posted by: Reketogenic Diet

Reketogenic Diet

||
||
Labels: KetoDiet Blog ||
No Comments

This sugar-free blueberry froyo is deliciously creamy yet lighter than classic ice cream. It's not just low in carbs but it's also high in protein and low in calories which makes this the perfect guilt-free summer dessert!

Recipe Tips

No Ice Cream Maker?

No problem! Simply combine all of the ingredients apart from the blueberry sauce, just like you would before pouring in the ice cream maker. Place in the freezer and then stir every 30 minutes until soft-frozen. Then drizzle the sauce over and swirl through. Place back for 30 to 60 minutes before serving.

Which Yogurt is Best for Making Froyo?

This recipe uses Skyr which is thick, Icelandic yogurt that is naturally low in fat and high in protein. If you can't get Skyr, use any thick Greek-style yogurt such as Fage.

Another way to add more protein (and make this froyo creamier!) is by using a few scoops of unflavored collagen powder just like we did in this High-Protein Strawberry Froyo.

Which Sweetener is Best to Use in Keto Froyo?

Allulose if the best option as it will keep the ice cream soft and creamy. Instead of Allulose syrup, you can use powdered Allulose. Finally, you can use Erythritol-based sweeteners although the ice cream won't be as soft.

There are a few Allulose options available on Amazon. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout. If you want to use other low-carb sweeteners, here are more options and a conversion chart.

We all have different dietary needs so it's only natural that you may need to adjust the macros in this keto recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:     5 minutes
Overall:      2 hours

Nutritional values (per serving, 2 scoops, 150 g/ 5.3 oz)

Total Carbs	7.9	grams
Fiber	0.3	grams
Net Carbs	7.6	grams

Protein	11.1	grams
Fat	19.2	grams
of which Saturated	12.2	grams

Energy	255	kcal

Magnesium	4	mg (1% RDA)
Potassium	49	mg (2% EMR)

Macronutrient ratio: Calories from carbs (12%), protein (18%), fat (70%)

Ingredients (makes 6 servings)

600 g Skyr yogurt, Icelandic 0% yogurt (1.3 lb)
1 ¹/₄ cups heavy whipping cream (300 ml/ 10 fl oz)
1 tbsp sugar-free vanilla extract (15 ml)
¹/₃ cup Allulose syrup (80 ml/ 2.7 fl oz) or ¹/₂ cup powdered Allulose or Erythritol (80 g/ 2.8 oz)
²/₃ cup frozen blueberries (100 g/ 3.5 oz)

Instructions

Place the yogurt, cream, sweetener (reserving about 2 tablespoons for the blueberry swirl) and vanilla. Note: Instead of Skyr (thick, Icelandic, high protein, 0% fat yogurt) you can use any thick, plain, Greek style yogurt. For Allulose alternatives, see the recipe tips above.
Mix until well combined. Pour into an ice cream maker and churn until soft-serve consistency. This will take 40-50 minutes. (Or see recipe tips above tips for no ice cream maker.)
When the frozen yogurt is almost ready, use a hand blender to blitz the blueberries with the remaining 2 tablespoons of sweetener.
When ready, transfer into a freezer-friendly container, or 6 single-serve containers. Pour the blitzed blueberries over the froyo and stir with the other side of a spoon to create swirls. Freeze for 30 to 60 minutes before serving.
If frozen for more than an hour, the ice cream may be too hard to scoop. Soften out of the freezer for a few minutes before scooping. Store covered in the freezer for up to two months.
Serve on its own or try with our Low-Carb Sugar Cones.

from KetoDiet Blog https://ift.tt/mqnTeEK
via IFTTT

Keto Blueberry Swirl Froyo

Posted by: Reketogenic Diet

Reketogenic Diet

||
||
Labels: KetoDiet Blog ||
No Comments

This keto blender ice cream tastes like Chocolate Frosty. It's super easy to make, low in carbs and calories, plus it's high in protein. No ice cream maker needed!

from KetoDiet Blog https://ift.tt/vFMwL97
via IFTTT