I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.
Blueberry Switchel is the perfect hydrating beverage for summer time, or after physical exertion — refreshing and delicious!
My kids literally line up for this healthy probiotic drink, and my husband loves it too.
The combination of rich berries, spicy ginger, tangy vinegar and scant balancing sweetener (+ a few optional ingredients) will have you making this quick treat often this sunny season.
Blueberry Switchel is perfect for most diets and great for Paleo, AIP, Keto, Vegan, GAPS and VAD.
Jump to RecipeWhat is switchel?
Traditionally, this historic brew only has a few necessary ingredients: honey or maple syrup, ginger, apple cider vinegar and water.
When we add fresh or frozen defrosted blueberries, the drink is extra enticing! So pretty, fruity and yes, people line up for it.
WHAT IS SWITCHEL GOOD FOR?
Both ginger and apple cider vinegar are hydrating, allowing the body to assimilate water better.
Traditionally, switchels were served to field workers to keep them healthy during long, hot days of labor.
Historically, switchels trace back to various regions, including the Mediterranean, China and Israel. They were also very popular in the early Americas.
What’s fun is that switchels are also delicious. Switchels are so refreshing, providing almost instant nourishment.
We now add fruits and herbs to switchels to further enhance their flavor profile and their fun appeal! I know you’ll love this variation with blueberries!
When and how much switchel to make
I not only make Blueberry Switchel for my boys on ordinary days and when they’re working hard in the sun, it’s a festive party drink that’s alcohol-free and special.
If you choose to make it for a party, my only tip is to: at least double the recipe. If you’re serving folks who love natural foods, you likely will not have enough. I always run out when I make this for parties.
Flavor variations: add lavender, basil, rosemary
If you’re someone who loves flowery herbs, see the Notes section below the recipe for the Lavender-Blueberry Switchel variation to this recipe. You may use fresh or dried lavender.
You may also:
- Steep fresh basil or rosemary in this recipe, instead of or in addition to lavender.
- Serve with fresh lemon or lime wedges.
- Add extra ginger for a spicier drink.
The Keto version of this recipe
Blueberry Switchel has 6 grams net carbs as is. So it’s already low carb. But not everyone wants a beverage with that many carbs.
So if you want to lower the carbs even more, you can do a helpful trick: and that’s to sub some of the blueberries and water for … blueberry tea! You’ll use just one cup of blueberries in this recipe (instead of two), and you’ll make a nice sweet blueberry tea to sub in for 4 cups of the water — soo delicious!
Here are 2 tea brands to choose from:
- Wild Blueberry (contains black tea and caffeine, as well as the blueberry flavor)
- True Blueberry (an herbal blueberry tea with great flavor but no caffeine)
This lowers the net carbs to 3 per glass. If you want only 1 net carb per glass, omit all of the blueberries completely, and use just tea for the flavor. 🙂
Is switchel alcoholic
Historically and usually, switchel is non-alcoholic.
But it was consumed by the first American east coast college students with alcohol added.
Many people use switchel because it’s a great alternative to alcoholic drinks.
How much Blueberry Switchel should you drink a day?
That depends on how active you are. Blueberry Switchel is almost like a natural Gatorade, but heartier.
You don’t need too much if you’re just sitting around in the shade — one lovely glass.
But if you’re an active kid or out working in the sun, you might enjoy two full glasses …
What are the benefits of switchel?
- Keeps you hydrated and energized!
- Helps to restore electrolytes. Electrolytes are minerals that carry an electrical charge and are needed for energy.
- Provides a daily dose of apple cider vinegar and thus, can aid digestion when enjoyed with a meal.
- Aids digestion, detox and more: The high content of ginger in all switchels is great for these purposes.
- Whatever you sweeten your switchel with may have its own benefits, for example, raw honey.
Blueberry Switchel (refined sugar-free, Paleo, AIP, Keto)
Equipment
- large pitcher
- strainer optional (fine mesh sieve)
Ingredients
- 6 cups filtered water divided, preferably warm or room temperature; for the Keto version of this recipe, you may sub 4 cups of the water for blueberry tea made with this tea (and then omit all or half of the blueberries [for 1 to 3g net carbs]).
- 2 cups blueberries fresh or frozen (defrosted); for Keto, you may wish to use just 1 cup berries, or none, and see above note: sub water for blueberry tea.
- ⅓ cup honey or maple syrup; for Keto: use liquid low carb sweetener, like allulose (For Keto, or if you like it sweeter, you may also add stevia, to taste.)
- ¼ cup apple cider vinegar
- 2 Tablespoons fresh ginger minced, or 2 teaspoons dried
- optional for herbal version: 2 Tablespoons fresh or dried lavender or multiple branches of fresh basil or rosemary see Notes section below for these variations
Instructions
- Combine the following ingredients in blender: 2 cups water, blueberries, sweetener, apple cider vinegar and ginger.
- Purée on medium speed until blueberry skins are teeny, about 50 seconds.
- Pour purée through fine mesh colander into a larger bowl, whisking to expedite the process. You'll have the tiny solids left behind (blueberry skins, seeds and ginger solids), and the clearer liquid in the bowl.
- Pour liquid into tall 8-cup mason jar (see link below in Recipe Notes). Add final 4 cups water. Stir, and serve immediately. Or, leave out on the counter for a minimum of 4 hours, but preferably overnight, to increase the probiotics.
- Chill and serve.
Notes
Find a set of two 8-cup mason jars HERE.
Lavender-Blueberry Switchel variation
- Combine the following ingredients in blender: 2 cups water, blueberries, honey, apple cider vinegar, ginger and lavender.
- Purée on medium speed until blueberry skins are teeny, about 50 seconds. Add lavender and blend briefly again, about 10 seconds.
- Pour into tall 8-cup mason jar. Add final 4 cups water. Stir, and leave out on the counter for a minimum of 4 hours, but preferably overnight.
- After 4 hours or overnight, pour switchel through fine mesh colander into a large bowl, whisking to expedite the process. You'll have the tiny solids left behind (blueberry skins, seeds, ginger & lavender solids), and the clearer liquid in the bowl.
- Pour strained switchel into mason jar or pitcher to serve.
- Chill and serve.
Find organic dried lavender HERE.
Basil or Rosemary variations
In Step 4 of the main recipe above, add branches of fresh basil or fresh rosemary to your mason jar, so they're fully submerged. Leave out at warm room temperature to steep overnight. Then, chill, and serve (straining out herbs).The following nutritional data is for the Keto version of the recipe that uses just 1 cup of blueberries and subs in blueberry tea for 4 cups of the water. (You may also remove all of the fresh blueberries if preferred, and use only the tea for flavor, for 1g net carbs.)
Nutrition
You can Pin this recipe here:
Have you made switchel before?
Read more about the history of switchels and get another lovely recipe (Strawberry-Basil!) HERE.
You might also love making:
Kari Peters says
I love the gorgeous color of this drink! And what a great way to get some apple cider vinegar in, as well as ginger!
Megan says
Good points, Kari! ACV alone is so healthful; and we love ginger for so many reasons. And pretty has its own value! 😉
Katie Walsh says
Never heard of this – but would love to try it. Sounds like something I could get my kids to be on board with too 🙂
Megan Stevens says
Yep, my kids love it. I’m not sure all kids would, but that’s part of the real food journey, and it’s pretty fun when it’s successful.
Emily @ Recipes to Nourish says
Oh yum!!! You know I would love this! Switchel is such a special drink – I love this beautiful flavor combo you came up with. So pretty Megan!
Megan Stevens says
Thank you, Emily!! 🙂
Lindsey Dietz says
i just made switchel for the first time on Sunday morning! I used a mix of blackberries, raspberries, and blueberries with ginger and lemon juice. My kids also wanted extra stevia to make it taste better, but they took some to school this morning! Love the use of lavender here!
Megan Stevens says
Sounds SO delicious!!
JR says
I have dried lavender leaves, would that work in place of the lavender flowers? I loved the strawberry basil switchel from last year’s post btw! Yum! Can’t wait to try this one!
Megan Stevens says
Hi JR, good question. I don’t know for sure the leaves’ flavor potency contrasted with the flowers’. The leaves are usually used for savory culinary purposes, like Herbes de Provence etc, so they definitely have a similar flavor. I think it can’t hurt, but they may be milder or give a slightly different perfume to the switchel. I’d be up for it! I’m so glad you enjoyed last year’s recipe. Thanks for the comment!
Tina Jui says
We drink Apple Cider Vinegar mixed in honey and water regularly, but I’m only learning that it’s called switchel, and there’s so much more that we can do with it — ie. add blueberries, ginger and more 😀 Will try this soon!
Megan Stevens says
Yes, yay! Switchel always has ginger. It’s a major agent in the assimilation of the hydration. Enjoy, perfect timing with a hot summer ahead. 🙂
Carol @studiobotanica says
Switchels/Shrubs are favourite summery preparations in my home.. I’ve made so many but not tried this combo yet. Looking forward to it! What a colour!!
Megan Stevens says
I love that deep blueish purple too!
linda spiker says
Mmmmm! Sounds delicious! Love that you add herbs sometimes:)
Megan Stevens says
Thanks, Linda! They are so much fun, especially in the summer.
Joni Jessica says
Oh wow so easy and I happen to have all of these ingredients on hand! Will definitely need to try!
Megan Stevens says
Great, Joni!!
Meredith says
Switchels sound so delicious and hydrating. Thank you for the history lesson and the yummy sounding recipe!
ChihYu says
What an interesting recipe. I’ve never tried this flavor combo before. Can’t wait to make it !
Nell says
? Greetings Megan,
The recipe looks amazing ~ all of your recipes look amazing honestly. I can’t wait to try this blueberry Switchel, as. Chicago is in a heat wave.
Megan says
Great, Nell, thank you, and I know you’ll enjoy the recipe!
Alice says
How long can this be kept?
Megan says
Four days for sure, for the freshest flavor, and possibly longer.