By Alyssa Havlovic, MS, RDN, ACSM EP-C, Extension Educator in Lancaster County
Looking for a nutritious treat to enjoy this summer? Try these frozen options to satisfy your summertime sweet cravings!
YOGURT FREEZER POPS
(Yield: 12 servings)
• 6 ounces frozen orange juice concentrate*, thawed
• 2 cups yogurt, low-fat vanilla*
• 12 (3 ounce) paper cups
• Aluminum foil
• 12 food grade wooden sticks
1. Wash hands with soap and water.
2. In a medium bowl, combine thawed juice concentrate and yogurt. Stir until smooth.
3. Place paper cups close together on a baking sheet.
4. Pour juice/yogurt mixture into paper cups.
5. Cover the cups with a sheet of aluminum foil.
6. Insert stick for each freezer pop by making a slit in foil over the center of each cup. The aluminum foil serves to keep the sticks in place as the juice/yogurt mixture freezes.
7. Freeze freezer pops until firm.
8. To serve, run warm water on the outside of each cup to loosen each freezer pop from the cup.
9. Store leftovers in a sealed container in the freezer.
*Note: Any flavor of juice concentrate or yogurt can be used.
Nutrition Information: Serving Size (1/12 of recipe): Calories: 50; Total Fat: 0.5g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 20mg; Total Carbohydrates: 9g; Fiber: 0g, includes 2g Added Sugars; Protein: 2g; Calcium: 10%; Iron: 0%; Potassium: 4%
Nutrition Software Used: ESHA Food Processor
Source: Eating Smart Being Active, Colorado State University
__________________________________________________
YUMMY CHOCO-BANANA “ICE CREAM”
(Yield: 1 serving)
• 1 frozen peeled banana, cut into chunks
• 1–2 teaspoons cocoa powder (optional)
• 1 teaspoon peanut butter (optional)
1. Wash hands with soap and water. Place banana chunks into a small food processor or blender. Blend on high until smooth and creamy.
2. Add cocoa powder and peanut butter, if desired. Continue to blend until mixed.
3. Enjoy immediately.
Note: This “ice cream” is best eaten right away, but you can store it in an airtight container in the freezer for up to 3 months.
Nutrition Information: Calories: 140; Total Fat: 3.5g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 25mg; Total Carbohydrates: 29g; Fiber: 4g, includes 0g Added Sugars; Protein: 3g; Calcium: 0%; Iron: 6%; Potassium: 10%
Nutrition Software Used: ESHA Food Processor