Summer is finally here for most of us. So some things to remember about warmer weather. When following a low-carb lifestyle, the goal is get into a state where the body is using fat for fuel, instead of carbs. A side effect of this is that we tend to urinate more. Now, add to this warmer weather and sweating and summer can bring an increased challenge to stay hydrated. But, it isn’t just more water we need. When we sweat and urinate a lot we deplete our electrolytes. So, if you are out enjoying summer, you may need to replenish your electrolytes such as sodium (salt), potassium, and maybe magnesium.
There are a few different keto friendly electrolyte powders, capsules, and drinks out there, but if you want one you can make yourself, I am posting a recipe for one below. If you want to use it only once or twice per day, you can add 1-2 tsp to your drink accordingly. If you reduce the amount used, you can use it more frequently and it is basically flavorless, there is just the slightest lemony after taste. But, don’t use over 2 tsp in a day, unless you are working up a sweat. Getting too many electrolytes can be as bad and not getting enough.
I make this powder 2 ways, the first contains magnesium, however, for my hubby, there was too much of a laxative effect. So, if you experience this, just delete the magnesium from the recipe. Also, if you are already taking a magnesium supplement, you probably don’t need more, so leave it out of the mix.
And because, what is summer without ice cream? Since, reducing the amount of dairy we use, my hubby and I have been trying different milk alternatives. I am pretty sure that you could use coconut cream in this recipe, but, we were actually trying a new milk replacement called Ripple. It’s plant based, and the unsweetened has 0 carbs per serving, which is 1 cup. So, we decided to give it a try, since it has a thicker mouth texture, more like dairy milk. We liked the results, from this. But, still debating on the added ingredients of gums, etc, that contributed to the texture. So, if anyone has any input on this one, please comment below.
I am linking the single serving ice cream cups I used below.
Keto Electrolyte Powder
- 4 Tbsp unrefined sea salt Sodium Chloride
- 4 tsp Nu-Salt Salt Substitute Potassium Chloride
- 4 Tbsp Epsom Salts Magnesium Sulfate (optional-leave out if you are taking a magnesium supplement or if you experience diarrhea)
- 8 Tbsp Ascorbic Acid Vitamin C
- 16 Tbsp Real Lemon Crystals (Tru Lemon) 32 packets
- 2 cups Keto friendly sweetener I used Lakanto Monkfruit Sweetener
Mix all ingredients in a lidded container.
Shake well to mix.
Add 1-2 tsp to 12-16 ounces of water (I put it in unsweetened tea) and mix to dissolve. Once or twice per day.
This has a slight lemony flavor that isn't too overpowering if you want to use less, more often, you can add it to beverage and it is almost flavorless. Unless you are sweating you shouldn't use more than approximately 2 tsp. per day.
total fat 0 g
net carbs 0 g
protein 0 g
Keto Non-Dairy Chocolate Ice Cream
This is a no churn ice cream, so you don't need an ice cream maker for this one.
- 6 egg yolks
- 2 cups Non-dairy milk I used Unsweetened Ripple Original
- 1/4 cup keto sweetener
- 1 medium avocado
- 1/4 cup unsweetened cocoa powder
- 2 squares 78% or higher dark chocolate-melted
- 1 Tbsp unsweetened gelatin powder
- 1 tsp vanilla
In a medium sauce pan add egg yolks and "milk" and beat well.
Add chocolate squares and begin heating over medium heat, stirring often while chocolate melts.
Once chocolate squares have melted, add cocoa powder and sprinkle gelatin onto mixture and mix well (continuing to heat) until gelatin dissolves and mixture is well blended (if you sprinkle the gelatin over top of the mixture a little at a time, and mix in, you are less likely to get clumps).
Once gelatin is dissolved, remove from heat and transfer into a high speed blender or food processor. Add remaining ingredients.
Mix on high speed until thoroughly blended (may need to scrape sides once or twice). Mixture will be slightly thickened. Pour mix into individual serving cups or airtight freezer container.
As with most keto ice creams, you may want to take them out of the freezer about 10-15 mins before eating, or you can microwave for a few seconds to soften.
total fat 20 g
net carbs 4 g
protein 9 g