Eat Well Recipe: Cactus Water Electrolyte Popsicles [Lunch]

These Cactus Water Electrolyte Popsicles are the ultimate functional treat for hot days. Cactus water (derived from the prickly pear) is naturally lower in sugar and calories than coconut water while providing double the electrolytes, making it an ideal base for a diabetes-friendly hydration snack.

Cactus Water Electrolyte Popsicles

Prep time: 5 mins | Freeze time: 4–6 hours | Makes: 6 popsicles

Ingredients

• 2 cups Unsweetened cactus water (prickly pear water)
• 1 tbsp Freshly squeezed lime juice
• 1/2 tsp Pink Himalayan salt (for electrolytes)
• 10–12 drops Liquid monk fruit or stevia (optional)
• 1/4 cup Fresh cucumber slices or mint leaves (for infusion)

Instructions & Method

1. Mix: In a large pitcher, combine the cactus water, lime juice, pink salt, and your choice of natural sweetener. Stir well until the salt and sweetener are fully dissolved.
2. Infuse: Add the cucumber slices or mint leaves to the mixture and let it sit for 10 minutes to infuse the flavour.
3. Pour: Remove the mint (if preferred) and pour the mixture into popsicle moulds, leaving about a quarter-inch at the top for expansion.
4. Freeze: Insert popsicle sticks and place the moulds in the freezer for at least 4 to 6 hours, or until completely solid.
5. Unmould: Run the outside of the moulds under warm water for a few seconds to easily release the popsicles.

Tips for Success: Staying Healthy & Preventing Diabetes

Cactus water is a "secret weapon" for metabolic health because it contains betalains, rare antioxidants that help reduce inflammation and improve insulin sensitivity.¹ Unlike traditional sports drinks or fruit-based popsicles that cause rapid glucose spikes, this sugar-free version provides deep cellular hydration without the insulin demand.

The addition of Pink Himalayan salt provides essential trace minerals and electrolytes, which are crucial for maintaining proper nerve function and fluid balance—areas that can be compromised in those with metabolic issues. For the best preventive results, ensure your cactus water is labeled "unsweetened," as some commercial brands add cane sugar. By using monk fruit or stevia, you satisfy the craving for a cold treat while keeping the glycemic index at zero. Incorporating these popsicles into your routine is an excellent way to manage cravings and stay hydrated, especially after a workout, without jeopardising your blood sugar goals.

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