Aug./Sept. Recipe of the Month — Strawberry Smoothie and Freezer Pop

(Photo by Karen Wedding, Nebraska Extension in Lancaster County)
(Photo by Karen Wedding, Nebraska Extension in Lancaster County)

By Emily Gratopp, MS, Extension Educator in Lancaster County

Nebraska summers are the perfect time to enjoy ice-cold treats that are refreshing in the heat and humidity. Develop a healthy heat-relieving craving for this nutritious (and easy) summer snack.

(Yield: 3–4 servings)

• 1 (6-ounce) carton vanilla low-fat or fat-free yogurt
• 3 cups sliced fresh strawberries, gently rubbed under cold running water
• 1 medium banana, sliced
• 4 to 8 ice cubes

1. Wash hands with soap and water.

2. Combine yogurt, strawberries and banana in blender with the yogurt added first. Cover and blend until smooth; start at a lower speed and gradually increase the speed as the mixture starts to blend and become smooth.

3. With the blender still running, drop ice cubes — one at a time — through the hole in the lid. Blend until smooth and desired thickness. Somewhere between 4 and 8 ice cubes should be about right, depending on the size of cubes.

4. Serve immediately or freeze in freezer molds or paper cups to enjoy later.

• Strawberries do not continue to ripen after they are picked. Select firm, fully ripe strawberries with a deep, red color. Do not wash strawberries until you are ready to eat or prepare them. Excess moisture causes them to spoil faster.
• Store strawberries in the refrigerator in their original clamshell container from the store. Remove any moldy or damaged berries. They’ll remain at best quality for about 3 days.

Nutrition Information: Calories 100, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 30mg, Total Carbohydrates 22g, Fiber 3g, Total Sugars 16g, includes 3g Added Sugars, Protein 3g, Vitamin D 0%, Calcium 8%, Iron 6%, Potassium 8% (Nutrition Software Used: ESHA Food Processor)