A Cool Summer Treat

Have you experienced the taste of your favorite frozen fruit melting in your mouth on a steamy summer day? It is refreshing, satisfying and highly nutritious. Fruits are nature’s very own candy: sweet, colorful, sweet-smelling and packaged for convenient transport. Most importantly, they are excellent sources of many nutrients that keep us healthy, notably: vitamin A to fight infections and promote vision, vitamin C to help heal cuts and wounds, potassium for healthy blood pressure, fiber for healthy digestion - and the list goes on.

For more information on health benefits of fruits and vegetables check out this article. They can be eaten fresh, frozen, canned or dried, but on a hot summer day frozen fruit can help you stay hydrated and meet nutrient needs without excess calories. They are healthy substitutes for sugary beverages. Frozen fruits can be eaten as they are, mixed with juice to make popsicles or incorporated into smoothies.

Enjoy the rest of summer with cool fruit treats. Try the recipes below or modify them to suit your taste.

Creamy Strawberry Pops


  • 1/4 cup low fat yogurt
  • 10-12 ripe strawberries, rinsed and hulled

Directions: Blend until smooth. Pour into popsicle container and freeze.

Adapted from Michigan State University Extension

Watermelon Freezies

Serves: 6 | Serving Size: 1 4-oz popsicle

Total Time: 10 min | Prep: 5 min | Cook: 5 min


  • 1 cup seedless watermelon chunks
  • 1 cup orange juice
  • 1 cup water
  • 6 small 6-ounce paper cups
  • 6 popsicle sticks or plastic spoons


Mix watermelon, orange juice, and water together in a blender until smooth. Pour into paper cups and place in the freezer. Insert sticks or small plastic spoons into the cups when pops are partially frozen. These will be your handles. Continue freezing until the popsicles are hard. When it is time to serve, dip each cup into warm water and pull the popsicle from its wrapper.

Chef’s Tips:

Warm water makes it easier to remove the cups from the frozen mixture, leaving you with a delicious summer treat on a stick!

Each 4-oz popsicle contains 37 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 3 mg sodium, 9 g carbohydrate, 0 g fiber, 7 g sugars, 0 g protein.


Watermelon Freezies recipe from Refreshing Summer Treats, Copyright foodandhealth.com, reprinted with permission, www.foodandhealth.com
Focus on Fruits, Clemson Cooperative Extension
Chillin’ with frozen treats, Michigan State University Extension
Watermelon Whole Fruit Popsicles, www.nourishingmeals.com
Nutritional Benefits of Fruits and Vegetables

8/15/2014 3:16:26 AM
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