Electrolytes ice pops for the days of extreme heat

Electrolytes are important and Ketonians know it better than anyone else. However, when we talk about those mineral supplements, we need to ask ourselves – are they truly good for us as natural minerals are?

The pharmaceutic industry will offer you 1000 solutions in all possible forms. But if you just start reading the ingredients, you will soon understand that they come packed with cellulose, fillers and other chemicals to make these products last longer. Not to mention all those artificial sweeteners, flavours and colours. In most cases, you will end up with more trouble than help from these products. 

After 4 years on Keto Mediterranean diet, we realised that we don’t need such products. We made so many refreshing drinks that served as electrolyte boosters. Together with good old bone broth, natural spring mineral water and occasional egg-shell powder, we have our electrolytes under control. Naturally, all this together with well planned, old-fashioned KMD nutrition. 


Being your own chemist even with electrolytes 

As a Ketonian, especially if you follow the Mediterranean protocol, your nutrition already gives you enough of minerals. Additionally, you can fix yourself a quick electrolyte drink by utilising sea salt, lemon zest, a few slices of cucumber, apple cider vinegar and natural spring mineral water.

You can even add a splash of eggshell* powder to enrich this homemade potion with calcium and magnesium. Furthermore, we can include potassium-enriched salts and have all the electrolytes at once. Some sorts of herbal teas will add minerals too!

People who live in hot spots of our planet drink different types of herbal tea throughout the day. For centuries, herbs have been adding good minerals to human nutrition in forms of tea or spices. 


But let’s use the convenience of modern freezers

During the summer, we simply love frozen things. Without a freezer, rarely any home of modern humans would function normally. It’s convenient and allows us to prepare all sorts of summer refreshments. For this reason, I decided to freeze one of our electrolyte drinks. I wanted to see how refreshing would it be to have an ice-pop as electrolyte booster. It was a good idea. It became my new summer obsession! 

If you want to prepare it for the fasting period, and that’s when you need it, I will write notes under the recipe. Have it in mind, all the ingredients are just infused in water, therefore there’s very little chance to break your fast. Naturally, the version for the feeding window will be so much tastier and you will want to make it every day!

This recipe can serve as a base, but you can make so many different flavours, colours and textures. Additionally, you can freeze edible flowers for an artistic twist.

5Electrolytes as ice pop for the days of extreme heat

5Electrolytes as ice pop for the days of extreme heat

Recipe by Roberta Kapsalis
0.0 from 0 votes
Course: ice popCuisine: KetoDifficulty: easy


Prep time


Cooking time




  • 1 liter (34 us fl oz) natural spring mineral water

  • 1 smal cucumber

  • 1 small lime or lemon

  • 10 leaves fresh peppermint (or 1 tbsp dried)

  • 1/2 tsp sea salt

  • 10 leaves fresh basil (or 1 tbsp dried)

  • 1 tbsp apple cider vinegar

  • 1 cinnamon stick

  • Liquid stevia or monk fruit extract to taste (optional)


  • Slice lime and cucumber into thin slices. Add peppermint, basil, cinnamon stick and all other ingredients. Mix everything with water in a jug. Cover with a lid or aluminium foil
  • Leave the jug at room temperature for at least 2 hours to get a better infusion
  • Strain the mixture through a tea strainer and pour the infused water into ice pop moulds. (preferably silicone moulds)
  • You can add slices of cucumber, peppermint and basil leaves in the moulds for decoration.
  • Freeze the ice pops, and enjoy when they are totally solid. Make sure you leave them at room temperature for a couple of minutes before pouring them out of the moulds.


  • For fasting version, exclude lemon and cucumber and use 1/2 tsp of citric acid. Also, try not to use sweetener in this version.
  • *We will publish a detailed recipe for eggshell powder.

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