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.
STRAWBERRY SMOOTHIE AND FREEZER POP
(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.
Notes:
• 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)