Guest post by Christina Wood, Dietetic Intern at WCHC (Master of Applied Nutrition Student from University of Guelph)
Kids and adults enjoy popsicles on hot summer days. Why not make them tasty AND nutritious?
Boys enjoying blueberry/banana/peanut butter smoothie popsicles
Benefits of homemade popsicles
You can involve your kids
Making homemade smoothie popsicles is a fun activity to do with your kids. They get experience in the kitchen and get to make their own food.
My son and I while making the smoothie popsicles
When kids get to choose ingredients and are involved in the process, they will be excited to eat the final product.
No added sugar
Depending on the type, store bought popsicles can be expensive or full of extra sugars. Today we are going to show you how to make tasty popsicles using a blend of healthy ingredients without adding any extra sugar (see video below).
Whole foods have added nutrient benefits
Since we get to decide what to put in our smoothie popsicles, we can choose foods that provide protein, good fats, vitamins, and minerals.
Dairy such as milk, kefir or yogurt provide some protein and Calcium which is important for growing strong bones.
Nuts and seeds (and their butters) provide a small amount of protein and good fats.
Fruits and vegetables are great sources of vitamins, minerals and dietary fibre. Canada’s Food Guide recommends that we include plenty of them in our diet.
Some kids (and adults) do not like the taste of fruits or vegetables. Smoothie popsicles are a great way to show them that fruits and vegetables can taste great!
How do I make smoothie popsicles?
Tools needed to make popsicles
Popsicle molds:
All you will need is a container to hold the smoothie filling and some sticks to hold the popsicles. Pictured here is a popsicle mold similar to the one used at our home.
If you don't have a popsicle mold, you can use small plastic or paper cups. Cover your filled cups with plastic wrap and poke a hole through the wrap with a popsicle stick.
Blender:
A blender or food processor is a quick way to blend your ingredients, however it isn't required. If you don't own one, you can chop the solid ingredients and mix them in a bowl with your liquid ingredients. The consistency of your popsicles may not be smooth, but chunks can provide an interesting texture to your popsicles.
Ingredient template for smoothie popsicles
At our home, we always use some type of liquid base, some nuts, or seeds (and/or their butters), some fresh or frozen fruit and some vegetables. As long as you choose mild flavoured vegetables, they will not affect the taste of your popsicles. Listed below are some ideas for ingredients:
LIQUID BASE: Milk, yogurt, water, rice, soy or coconut milk
NUTS/SEEDS AND/OR THEIR BUTTERS: peanut, almond, cashew, sesame, sunflower seed, hemp, chia
FRESH/FROZEN FRUIT: berries of any kind, bananas, peaches, mango, mixed fruit,etc.
VEGETABLES: handful of leafy greens such as spinach or kale, cooked squash, shredded zucchini, shredded cauliflower, cucumber, cooked beets
These are only a few suggestions. If other ingredients fit your taste, give them a try. You can also add flavourings or spices such as cinnamon, vanilla or even mint.
Directions
Blend all ingredients (or mix in a bowl) until desired consistency.
Pour smoothie into popsicle molds and put popsicle sticks in place. Once you've filled your molds, make sure to freeze your popsicles for at least 4 hours.
Once popsicles are frozen, to release them from the mold, run the mold under lukewarm running water for about 30 seconds. The popsicle should slide out easily. Enjoy!
Click on the video below to watch my son Luke and I make blueberry, banana and peanut butter smoothie popsicles.