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–+ servings

Homemade Berry Cordial

Drinks
This recipe helps to satisfy your sweet tooth, and is perfect to serve over ice with some sparkling water on warm summer evenings!
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Calories31kcal
Carbs7.1g
Protein0.3g
Fats0.1g
For Exercise Day
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Performance Benefits

Honey primarily consists of carbohydrates in the form of glucose and fructose. These sugars are quickly absorbed into the bloodstream, providing a rapid source of energy. Athletes often use honey as a pre- or intra-workout fuel to enhance performance and sustain energy levels during exercise. The carbohydrates in honey also replenish glycogen stores in muscles, which can become depleted during intense physical activity. Consuming honey post-exercise helps promote muscle recovery and reduces muscle fatigue.
Health Benefits

Consuming homemade cordial diluted with water is a delicious way to increase fluid intake, ensuring you maintain your hydration. Staying hydrated is vital for maintaining bodily functions, supporting cognitive function and improving overall well-being. Honey contains antioxidants such as flavonoids and phenolic acids, which help combat oxidative stress and inflammation in the body. Reduced inflammation can aid in faster recovery from exercise-induced muscle damage.
Expert Tips

This cordial can be stored in the fridge for up to 1 month, but we doubt it will last that long!!

Equipment

  • 1 Saucepan
  • 1 Sieve

Ingredients

  • 500 g Berries (e.g. strawberries, raspberries, blackberries)
  • 300 ml Water
  • 4 tbsp Honey
  • 2 Lemons (juice only)
14 servings

Instructions

  • Place the berries in a large saucepan and add the honey and water, then heat gently, stirring until the honey has dissolved.
  • Continue to cook gently for a few minutes until the berries are very soft (about 5 minutes).
  • Remove from the heat and allow to cool for 10 minutes, then stir in the lemon juice.
  • Allow to cool completely and then strain the mixture through a fine sieve.
  • Allow to stand until all the juice has dripped through.
  • Pour into a bottle. Seal and allow to cool, then chill until required.
  • Dilute to taste with still or sparkling water.

Nutrition

Serving: 70gCalories: 31kcalCarbohydrates: 7.1gProtein: 0.3gFat: 0.1gSaturated Fat: 0.04gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.04gSodium: 2.1mgPotassium: 74mgFiber: 1.3gSugar: 7.1gVitamin A: 0.42ugVitamin C: 9.2mgCalcium: 6.6mgIron: 0.3mg
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