Today’s guest post is by Katy Carter, a pediatric dietitian in St. Louis, Missouri, who helps us cool off with nutritious homemade popsicles. You can find a Greek yogurt popsicle recipe in our Fearless Feeding book as well!
What’s better than an ice cold popsicle on a hot summer day? I’d have to say, one that is packed full of good nutrients rather than one that is packed full of added sugar! Popsicles are a family fun way to pack in some protein, vitamins, and calcium this summer without all the added calories. The possibilities of combinations are endless!
Start by making a list of your family’s favorite summer fruits (so many to choose from!). From fresh peaches to sliced strawberries, my mouth is watering just thinking about it!
From this list, group them together by category. For example, put your berries together (strawberries, blueberries, raspberries), put your melons together (watermelon, honeydew, cantaloupe), etc. Remember, each and every fruit offers different vitamins and minerals, so mix them up throughout the summer.
Next, decide if you want more of a fruity popsicle or a creamy popsicle (don’t worry, you can have both). There are advantages to both kinds. For fruity popsicles, you can really maximize your vitamins and fiber by packing in more fruit.
For creamy popsicles, you can add some calcium to the combo by using greek or fruited yogurts. You could also mix it up by using almond, soy or cow’s milk. Either of these makes for a much creamier texture.
Getting kids involved in the making their own snacks is always a good idea! Allow them to be part of the decision making process. After all, there are lots of fruits to choose from. It is a perfect way to pack in some nutrients this summer.
Peachy Summer Dreamsicles
- 12 ounces of Chobani peach nonfat greek yogurt
- 4 peaches, peeled
Fill the popsicle mold or Dixie cup halfway with the greek yogurt. Freeze for at least 3 hours. Throw the peaches into a blender and blend up until smooth. Add the popsicle sticks. Freezer for another 3 hours. If your popsicles stick to the molds, hold them under warm running water to loosen.
*Feel free to replace the fruit and yogurt with any other flavor such as strawberry, blackberry, etc! You can also swirl the yogurt into the fruit.
Servings: 8 popsicles
Nutrition Facts (per popsicle): 64 calories, 4 grams protein, 55 mg Calcium, 1 gram of fiber (1,2)
Some Berry Good Sicles
- 1 cup raspberries
- 1 cup blackberries
- 1 cup sliced strawberries
- 1/3 cup water
- 2 tablespoons fresh lemon juice
- 2 tablespoons finely minced
- fresh mint (optional)
Combine fruit with the lemon juice (and mint if desired) in a mixing bowl. Mash the berries to your desired consistency. Let this mixture sit for about a half hour to macerate. Combine the water with the berry mixture. Using a glass measuring cup with a spout, carefully pour the berry mixture into your popsicle molds. Freeze for six hours. If your popsicles stick to the molds, hold them under warm running water to loosen.
Servings: 8 popsicles
Nutrition Facts (per popsicle): 23 calories, 0.5 gram protein, 13 mg Calcium, 21 mg Vitamin C, 2 grams fiber (1)
Katy Carter works with the nutritional needs of premature babies, infants and children at Cardinal Glennon Children’s Medical Center. She also visits families in the St. Louis community through Missouri First steps, providing home nutrition consultation. Katy has a true passion for providing young ones with the tools and resources they need to grow and thrive into healthy eaters.
Written by: Jill Castle, MS, RDN
Published on: July 1, 2013
Updated on: May 11, 2019