The Flaming Vegan

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Electrolyte Replenishing Smoothie Recipe
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Electrolyte Replenishing Smoothie Recipe

Prep Time: 10 minutes

Sweltering heat during the month of August, leads to a loss of fluids along with essential electrolytes through perspiration. The importance of maintaining a balance of electrolytes applies to the general population. However, infants, children, elderly, and people with health issues are the most vulnerable to the effects of summer heat.

Electrolytes lost through perspiration include calcium, magnesium, potassium and sodium. The heart, muscle and nerve cells utilize electrolytes to preserve an electrical balance which incites nerve and muscle contractions. Loss of potassium and other electrolytes may result in muscle cramps, heart symptoms and contribute to nerve problems.

Many sports drinks advertise benefits of electrolyte replacement; however, add sugar and other ingredients that are not healthy. Electrolytes may be replenished with a diet of fresh fruits and vegetables. Smoothies and juices can be an excellent choice for replenishing electrolytes. A blender or juicer is required.

The following fruits and vegetables are suggested for maintaining a balance of electrolytes:

  • Acorn Squash: Potassium
  • Almond: Magnesium and Potassium 
  • Apple: Potassium 
  • Avocado: Magnesium and Potassium 
  • Banana: Magnesium and Potassium
  • Broccoli: Calcium
  • Celery: Chloride, Magnesium, Phosphorus, Potassium and Sodium
  • Chia Seeds: Chia Seeds
  • Collards: Calcium
  • Kale: Calcium and Magnesium
  • Kiwi: Calcium and Potassium 
  • Kumkwat: Calcium 
  • Mushroom: Potassium
  • Nectarine: Potassium
  • Okra: Calcium 
  • Orange: Potassium
  • Peach: Potassium
  • Plum: Calcium
  • Prickly Pears: Calcium
  • Spinach: Magnesium and Potassium 
  • Sweet Potatoes: Potassium
  • Turnip Greens: Calcium 
  • Yam: Potassium

Electrolyte Replenishing Smoothie Recipe:


  • One orange
  • One kale leaf 
  • Two ripe bananas
  • ½ cup of water 
  • 1 ½ tablespoons of chia seeds


  1. Soak chia seeds in water for five minutes, then drain. 
  2. Peel and cut orange into chunks. 
  3. Remove seeds from orange.
  4. Tear kale leaf into four pieces. 
  5. Add orange, kale, chia seeds and water to blender. 
  6. Blend on high speed until mixture is liquid. 
  7. Cut banana into one inch chunks and slowing add to the mixture. 
  8. Blend on low until both bananas are added. 
  9. Turn blender to medium until the texture of the mixture is smooth.

*The above list is not a complete list and is meant to provide only some suggestions to include in a diet to maintain a balance of electrolytes.

**Image courtesy Flickr Creative Commons.

Healthy Snacks Delivered Monthly
    If someone just cannot drink a green smoothie, leave the kale out.
  2. CharlotteCD
    This actually sounds awesome and very healthy. I can't say it looks great but it sounds like it would taste great. I am going to try it. I am guessing you can purchase chia seeds at GNC?
    1. NT3RNT RITR
      Does someone else know if GNC carries chia seeds? The kale is very good for you, but it can be left out. I know a lot of people will not drink a green smoothie.
  3. pftsusan
    All without processed sugar. That is good.
    1. NT3RNT RITR
      The banana adds natural sweetness and the orange does too, so there is not a need for added sugar.
  4. immasweetiepie
    Great article for all! ???
    1. NT3RNT RITR
      In Reply to Immasweetiepie: Thanks! The sentiments, comment and vote are all appreciated!
  5. BobHope
    worth a try
    1. NT3RNT RITR
  6. TomCat
    Hard time drinking green things but sounds interesting
    1. NT3RNT RITR
      In Reply to TomCat: Thanks for the comment and vote!
  7. Anita Vegana
    This is definitely something I would try. I adore green drinks, actually! I'm already a fan of smoothies in general - no matter what colour they are! Voted!
    1. NT3RNT RITR
      In Reply to Anita Vegana: A cool drink is welcomed during the hot summer days in Alabama! Thanks for voting and commenting!
  8. Support
    Thanks for this great post, Coach! We just pinned it to our "Drink Vegan!" Pinterest board! We hope it sails far and wide, getting all of this green goodness into the hands of many! Cheers!
    1. NT3RNT RITR
      In Reply to The Flaming Vegan Support Group: A big THANKS!
  9. neha basrani
    Surely going to try this out coach..:) voted+1


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