Nutritious Homemade Ice Pops Packed With Fruits and Veggies

The Nutritional Benefits of Homemade Ice Pops

Ice pops are a classic summertime treat that both kids and adults love. Store-bought varieties are convenient, but often packed with added sugars and artificial ingredients. Homemade ice pops allow you to control exactly what goes into them, creating a refreshing frozen snack that's good for you too.

The great thing about ice pops is that you can get creative with the ingredients. Fruits, vegetables, yogurt, and even nut butters can be blended into ice pop recipes for a nutritional boost. Keep reading to learn more about the health benefits of homemade pops and get some inspiration for your own nutritious recipes.

Low in Calories

One of the biggest perks of homemade ice pops is that you control how much sugar goes into them. Many pre-made varieties get a large percentage of calories from added sugars. Too much added sugar can lead to obesity, heart disease, and other health problems.

When you make ice pops at home, you can instead sweeten them with small amounts of honey, maple syrup, or pureed fruits. The result is a treat that satisfies your sweet tooth but is relatively low in calories and sugar.

Packed with Vitamins & Minerals

Ice pops made with whole fruits and vegetables deliver essential vitamins and minerals. Citrus fruits like oranges and lemons offer immune-boosting vitamin C. Berries provide antioxidants that protect your cells from damage. Bananas contain potassium, an important mineral for heart health.

Spinach, kale, carrots, and tomatoes can all be blended into ice pops too. These veggie pops are a fun way to get children to eat more produce. Include Greek yogurt for a boost of protein and bone-strengthening calcium.

Contain Fiber

Many people fall short on their daily fiber intake. Fiber promotes healthy digestion and may help lower cholesterol levels. Using ingredients like fruit, oats, and chia seeds adds soluble fiber to ice pops.

Some insoluble fiber is also provided from blending in edible seeds or pieces of fruit with the skin still on. Fiber helps ice pops be more filling too, curbing overeating.

Naturally Hydrating

Staying hydrated is important for energy levels and overall health. Ice pops made with water and fruit are a tasty way to meet your fluid needs. The blend of water and nutrients is easily absorbed by your body.

This makes ice pops an ideal hydrating snack after strenuous exercise. They can also help kids stay hydrated on hot summer days when their activite levels are high.

Fun Way to Eat More Produce

Many people struggle to meet the daily recommended vegetable and fruit intakes. Busy lifestyles and picky eating habits contribute to this problem. Blending produce into ice pops is one solution for upping your fruit and veggie consumption.

Kids are usually more willing to eat fruits and veggies when they are transformed into frozen pops. Adults appreciate a sweet treat that doubles as a healthy snack. Keep a stash of homemade pops in your freezer for nutritious bite anytime.

Tips for Making Nutritious Ice Pops at Home

Whipping up healthy ice pops at home is easy and fun. Follow these tips for creating nutritious frozen treats your whole family will love:

Use Ripe, Fresh Produce

The key to delicious fruit ice pops is using ripe, flavorful fruits. Strawberries, peaches, and pineapple are especially tasty when perfectly ripe. Seek out in-season produce for the best price and quality.

Try New Flavor Combinations

Don't be afraid to get creative with ingredients! Blending fruits that complement each other is delicious. Bananas, mangoes, and pineapples work well together. Or try strawberries with kiwi. Herbs and spices like mint and cinnamon also add nice flavors.

Keep Some Pops Dairy-Free

Many ice pop recipes include yogurt or cream to create a creamy texture. For kids or adults with milk allergies, keep ingredients simple. Stick to fruit purees or nut milks blended with juices or coconut water.

Make Veggie Versions

For a savory, more nutrient-dense option, whip up pops made with veggies instead of just fruit. Carrots, sweet potatoes, beets, and butternut squash all work wonderfully. Adding a touch of honey balances out any bitter notes.

Use Nut Butters

For extra protein, blend nut butters into your ice pops. Peanut, almond, and sunflower seed butter all add nutrition. Go for brands with no added sugars or oils.

Keep Portions Small

Ice pops aren't the most filling snacks due to their liquid composition. Keep portions in check by using small molds or ice cube trays. Mini pops mean you can enjoy one without overdoing the sugar and calories.

Store Properly

Place ice pop molds or sticks in the puree mixture and freeze until solid, at least 6 hours. Once frozen, remove from molds and place pops in freezer bags or an airtight container. Stored properly, homemade pops will last 2-3 months.

Simple and Healthy Ice Pop Recipes to Try

Whipping up nutritious ice pops at home is easy with fruits, veggies, nut butters, and nut milks. Get started with these simple recipes:

Strawberry Banana Ice Pops

Ingredients:

• 2 cups strawberries, hulled and halved
• 1 ripe banana
• 1/3 cup plain Greek yogurt
• 2 tsp honey or maple syrup

Directions:

1. In a blender, puree the strawberries, banana, yogurt, and honey until smooth.
2. Pour into ice pop molds or small paper cups.
3. Add sticks and freeze for 6-8 hours or overnight.

Mixed Berry Yogurt Ice Pops

Ingredients:

• 1 cup mixed berries (raspberries, blueberries, blackberries)
• 1 banana, broken into chunks
• 1/2 cup vanilla Greek yogurt
• 2 Tbsp orange juice

Directions:

1. In a blender, puree the berries, banana, yogurt, and orange juice until smooth.
2. Pour into molds, add sticks, and freeze overnight.

Green Monster Ice Pops

Ingredients:

• 1 banana
• 1 cup baby spinach
• 1/2 cup coconut water
• 1/4 cup peanut butter
• 1 Tbsp honey

Directions:

1. Blend all ingredients in a high-speed blender until fully smooth.
2. Pour into molds, add sticks, and freeze at least 8 hours before serving.

Orange Beet Ice Pops

Ingredients:

• 1 small cooked beet, peeled and chopped
• 1 cup fresh orange juice
• 1 banana
• 1/4 cup plain Greek yogurt

Directions:

1. Blend all ingredients in a blender until smooth.
2. Pour into molds, add sticks, and freeze overnight before serving.

The Takeaway

Homemade ice pops are nutritious frozen treats you can feel good about eating. Blend

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.