There is nothing like a cold, refreshing treat to help you cool off during the summer. This June, AICR has delicious treats to stay cool and healthy and reduce your risk of cancer. Check out these icy, fruit-based snacks.
Mango Strawberry Ice Pops*
These take just minutes to make, but prepare them the night before so they can freeze fully.
- 2 mangoes, peeled and chopped
- 2 Tbsp. honey or agave
- Splash of orange juice (about ¼ cup)
- ¼ cup non-fat vanilla Greek yogurt (optional)
- 1 ½ cup strawberries, washed with tops removed, divided
Mix first four ingredients and 1 cup strawberries in a blender until smooth. Pour into ice pop molds. Slice remaining ½ cup strawberries and drop into molds, distributing evenly. Gently tap the molds on your counter to remove any air bubbles. Insert the ice pop sticks and freeze overnight. When serving, run hot water briefly over the mold to ease out the popsicles. For a variation, replace one mango with a large ripe banana.
Makes 10 servings.
Per serving: 70 calories, 17 g carbohydrates, 2 g dietary fiber, 0 g fat, 1 g protein, 4 mg sodium.
Gazpacho is easy to prepare and goes perfectly with a warm, crusty whole-wheat baguette rubbed with a roasted garlic clove.
- 6 cups watermelon, diced
- 1 medium cucumber, diced
- ½ yellow or red bell pepper, diced
- 1 jalapeño, seeded and minced
- 2 Tbsp. lime juice
- 1 Tbsp. olive oil
- 6 scallions, thinly sliced
- ¼ cup fresh parsley, chopped
- Salt and pepper to taste
In a blender or food processor, purée ½ each of the watermelon, cucumber and bell pepper. Add in the jalapeño, lime juice and olive oil and purée to desired thickness. In a separate bowl, mix remaining half of the first ingredients and scallions and parsley; combine with puréed ingredients. Add salt and pepper, to taste, and chill at least 1 hour before serving.
Makes 6 servings.
Per serving: 80 calories, 15 g carbohydrates, 1 g dietary fiber, 3 g fat (0 g saturated fat), 2 g protein, 100 mg sodium.
Independence Day Pops
Celebrate the Fourth with colorful, homemade frozen treats. Layers of mashed red cherries, blackberries and white Greek yogurt make for a healthier, lower sugar version of store-bought treats. Berries are rich in phytochemicals like anthocyanins and ellagic acid. Lab studies suggest that these compounds may counter inflammation and boost the body’s antioxidant defenses. This recipe is easy to follow and making these is a great activity to do with kids.
- 1½ cup pitted fresh or frozen cherries
- ½ cup fresh or frozen blackberries
- 1 Tbsp. honey
- 24 oz. vanilla non-fat Greek yogurt
- 12 (3 oz.) paper cups and 12 wooden sticks
In small mixing bowl mash cherries and berries. Drizzle on honey and mix together. In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place stick in center of each cup. Freeze. When ready to serve, tear paper cup off frozen treat and enjoy.
Makes 12 servings.
Per serving: 69 calories, 0 g total fat (0 g saturated fat), 12 g carbohydrates, 5 g protein, 1 g dietary fiber, 18 mg sodium.
*These recipes were prepared by Sonja Goedkoop, MSPH, RD. Sonja is the lead registered dietitian at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes nutritious food should be easy to make and taste great. You can follow her on Twitter @SonjaGoedkoopRD