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KETO DRINKS
Cookbook

KETO
DRINKS
Cookbook

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KETO DRINKS
Cookbook

Copyright © 2018 JL Publishing LLC

All rights reserved. This work may not be reproduced or distributed - in whole or in part - by any means or in any form, electronic or otherwise, or
stored in a database or other retrieval system, without the express, written permission of JL Publishing LLC.

Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before
undertaking any new diet or exercise program. All nutritional data provided are estimates and should not be relied upon for any medical purposes.
The publisher and author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result
of the information provided in this book.

Photo copyrights: All recipe photos are by Louise Hendon, and other design images are from fotolia.com and unsplash.com.

Links: Some links in this book may be affiliate links.

Table of Contents
Flavored Waters page 4
Instant Pot Bone Broth page 6
Chicken Feet Bone Broth page 8
Iced Lemon Coffee page 10
Strawberry Soda page 12
Sparkling Raspberry Lemonade page 13
Cucumber Mint Mojito page 14
Hot Chocolate page 15
Lemon Ginger Tea page 16
Chai Rooibos page 17
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KETO DRINKS
Cookbook

Flavored Waters
Prep Time: 2 minutes
Cook Time: 0 minutes
Yield: 1 serving

INGREDIENTS
Recipe 1 -
• 2 slices lemon
• 5 blueberries
• 3 raspberries
Recipe 2 -
• 3 slices lime
• 5 blueberries
• 3 raspberries
• 1 blackberry

INSTRUCTIONS
1. Wash the berries and crush them lightly before putting into a glass.
2. Lightly squeeze 2-3 thinly sliced lemon or lime slices and drop them into the glass.
3. Add 2-3 ice cubes for a cold drink. (optional)
4. Top with carbonated or still water. Keep refilling your glass with water regularly.

Nutritional Data (estimates) - per serving:

Calories: 23 Fat: 0 g Total Carbs: 6 g Fiber: 3 g Sugar: 2 g Net Carbs: 3 g Protein: 0 g

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Cookbook
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KETO DRINKS
Cookbook

Instant Pot Bone Broth

Prep Time: 10 minutes
Cook Time: 2 hours
Yield: 8 servings

INGREDIENTS
• 4 lb (1.8 kg) grass-fed beef bones
• 2 carrots, roughly chopped
• 4 stalks of celery, roughly chopped
• 1 onion, roughly chopped
• 2 teaspoons (10 g) sea salt
• 2 teaspoons (10 ml) apple cider vinegar

INSTRUCTIONS
1. Preheat oven to 450 F (230 C).
2. Place the bones on a rimmed baking tray and roast for 30-40 minutes until very browned.
3. Place the bones with the rest of the ingredients into the Instant Pot inner pot.
4. Fill up with cold water.
5. Select the soup option and set the timer to 120 minutes (this is the max).
6. When it beeps, you can use the broth as is or you can set it for another 120 minutes to create
a thicker broth.
7. Let the pot depressurize.
8. Strain the broth and ladle into mason jars to refrigerate. Remove that top layer of solidified
fat before using if you’re drinking it straight. If you’re using it to cook with, then you might want
to leave some of that fat in the broth.

NOTES
Nutritional data will vary a lot depending on how much fat is left in the broth.

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Cookbook
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KETO DRINKS
Cookbook

Chicken Feet Bone Broth

Prep Time: 10 minutes
Cook Time: 6+ hours
Yield: 1/2 gallon (2 quarts, 2 liters)

INGREDIENTS
• Approx. 2 lbs (900 g) chicken feet, cleaned
• 4 thick slices of ginger
• 2 carrots, peeled and roughly chopped
• 1 onions, peeled and roughly chopped
• 3 ribs of celery, roughly chopped
• 4 cloves of garlic, peeled
• Salt and pepper to taste

INSTRUCTIONS
1. Most chicken feet come pre-prepared and cleaned. So all you have to do is place into a
large pot of water and bring to the boil.
2. I like to toss out that first batch of water so that any scum or bits on the chicken feet is re-
moved from the stock early on.
3. After you refill the pot with fresh water, add in all the vegetables (this really helps to flavor
the stock).
4. Now, bring the water to a boil and then put the lid on and keep the broth on a low simmer
for 6+ hours.
5. When it’s done, just pour the broth through a strainer to remove all the vegetables and any-
thing else. That way you’ll end up with a pure broth to use.
6. Refrigerate them in glass mason jars or other glass containers. You can also freeze it to keep
for longer.

NOTES
Nutritional data various dramatically depending on how much of the fat you leave in. If you
remove the fat, then there are very few calories left in the stock. Net carbs and protein amounts
are very low if not negligible.

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Cookbook

Iced Lemon Coffee

Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 1 cup

INGREDIENTS
• 1 cup cold brew coffee
• 1/4 cup ice cubes
• 1/4 cup lemon juice, freshly squeezed
• Stevia, to taste
• 1 slice of lemon, for garnish

INSTRUCTIONS
1. Add everything into a glass and stir. Throw in a slice of lemon for garnish.

Nutritional Data (estimates) - per serving:

Calories: 16 Fat: 0 g Total Carbs: 4 g Fiber: 0 g Sugar: 4 g Net Carbs: 4 g Protein: 0 g

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Strawberry Soda
Prep Time: 5 minutes
Cook Time: 15 minutes
Yield: 4 servings

INGREDIENTS
• 20 strawberries, chopped
• 1 cup (240 ml) water
• 2 cups (480 ml) sparkling water
• 1/2 cup ice
• Stevia or erythritol, to taste

INSTRUCTIONS
1. Add 1 cup of water to a small saucepan and add in the chopped strawberries.
2. Bring to a boil, and reduce to a simmer for 15 minutes until the strawberries are tender.
3. Blend well, then let cool and stir in stevia or erythritol to taste.
4. Strain through a mesh and pour into a glass jar or bottle for storing.
5. To serve, add ice to tall glasses and add in the strawberry juice. Top with sparkling water.

Nutritional Data (estimates) - per serving:

Calories: 11 Fat: 0 g Total Carbs: 3 g Fiber: 1 g Sugar: 2 g Net Carbs: 2 g Protein: 0 g
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Sparkling Raspberry Lemonade

Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 6 servings

INGREDIENTS
• 1/2 cup (120 ml) lemon juice
• Stevia or erythritol, to taste
• 20 raspberries
• Ice cubes
• 4 cups (960 ml) sparkling water

INSTRUCTIONS
1. Add lemon juice to a pitcher and add stevia or erythritol to taste. Add in the raspberries and crush
lightly.
2. Add the ice cubes and top with sparkling water.
3. Serve immediately.

Nutritional Data (estimates) - per serving:

Calories: 27 Fat: 0 g Total Carbs: 6 g Fiber: 3 g Sugar: 3 g Net Carbs: 3 g Protein: 0 g

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Cookbook

Cucumber Mint Mojito

Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 2 servings

INGREDIENTS
• 1/2 cucumber, diced
• 10 mint leaves
• 2 Tablespoons (30 ml) lime juice
• Stevia or erythritol, to taste
• Ice cubes
• Chilled water

INSTRUCTIONS
1. Divide ingredients between 2 tall glasses. Stir in stevia or erythritol to taste.

Nutritional Data (estimates) - per serving:

Calories: 9 Fat: 0 g Total Carbs: 2 g Fiber: 0 g Sugar: 1 g Net Carbs: 2 g Protein: 0 g
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Hot Chocolate
Prep Time: 5 minutes
Cook Time: 10 minutes
Yield: 4 servings

INGREDIENTS
• 1 can (13.5 oz or 400 ml) coconut milk
• 1/3 cup (1.5 oz or 44g) 100% dark chocolate, broken into chunks
• Stevia or erythritol, to taste
• 1 teaspoon (5 ml) vanilla extract

INSTRUCTIONS
1. Heat coconut milk in a small saucepan on medium heat.
2. Stir in the chocolate chunks and let them melt.
3. Add in the vanilla extract and add stevia or erythritol to taste.
4. Stir and divide into 2 mugs.

Nutritional Data (estimates) - per serving:

Calories: 238 Fat: 22 g Total Carbs: 3 g Fiber: 0 g Sugar: 1 g Net Carbs: 3 g Protein: 3 g

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KETO DRINKS
Cookbook

Lemon Ginger Tea

Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 2 servings

INGREDIENTS
• 1 lemon, juiced
• 1 large chunk of ginger
• Stevia or erythritol, to taste
• Boiling water

INSTRUCTIONS
1. Blend the lemon juice and ginger together.
2. Divide into 2 cups and top up with boiling water. Stir in stevia or erythritol to taste.

Nutritional Data (estimates) - per serving:

Calories: 12 Fat: 0 g Total Carbs: 3 g Fiber: 0 g Sugar: 2 g Net Carbs: 3 g Protein: 0 g
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Chai Rooibos
Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 2 servings

INGREDIENTS
• 1 Tablespoon rooibos tea (loose) or 1 teabag
• 1 teaspoon (2 g) cinnamon, ground
• 1 teaspoon (3 g) ginger powder
• 1/2 teaspoon cardamom powder
• Dash of cloves
• Dash of nutmeg
• 2 cups (240 ml) boiling water
• Coconut milk (optional)
• Stevia or erythritol, to taste (optional)

INSTRUCTIONS
1. Add the tea and spices to a tea strainer.
2. Add hot water and let brew for 5 minutes. Divide between 2 mugs and serve.

Nutritional Data (estimates) - per serving:

Calories: 4 Fat: 0 g Total Carbs: 1 g Fiber: 0 g Sugar: 0 g Net Carbs: 1 g Protein: 0 g

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