Fruit and Coconut Popsicles

fruitcoconutpopsicle

We have yet to see a kid turn down a popsicle.  So as a Mom and as registered dietitians who always try to squeeze more nutrients into our kids, for us, homemade popsicles are the perfect, easy solution.  This recipe is easy and fun– and you can even let the kids take part in making it! And then when they eat it, you can feel good about giving them a delicious treat that they’ll love that provides fiber and disease-fighting nutrients!

These are perfect to serve during the holiday– enjoy!

Coconut Fruit Pops

Makes 4 small pops

Ingredients

1/3 cup frozen blueberries

½ cup frozen strawberries

1/3 cup vanilla coconut milk beverage

2 tsp honey

1 Tbsp unsweetened coconut shavings

*Be sure to use a coconut milk beverage instead of coconut milk from a can, as this has significantly lower calories and they are actually quite different For example, SO Delicious Dairy Free Vanilla Coconut milk has 80 cal per serving (1 cup) and 5 g of fat. Traditional coconut milk from a can has 420 cal per cup and 42 g of fat! Traditional coconut milk is made from pressing the pulp of the coconut, which releases a rich cream. Coconut milk beverage is then made by adding water to the creamy coconut milk and is then usually fortified with vitamins and minerals, such as calcium. The watering down of the coconut cream thus results in less fat!

Directions

popsiclecoconut

1. Let the frozen blueberries and strawberries partially thaw for a couple minutes (we suggest using frozen over fresh because it causes the overall pop to freeze faster and it helps to create a more consistent blend) and dice them into small pieces. (Plus, it’s easier to get berries [and more economical] all year long when they’re frozen. Yep, we enjoy popsicles even in the winter!)

2. Mix together the vanilla coconut milk and honey in a small glass. (Tip: spray the tsp with oil to prevent the honey from sticking!)

3 .Layer the milk mixture with the blueberries and strawberries, sprinkling the coconut shavings in between each layer in the popsicle holders (small cups work fine too!)

Stick the popsicle stick in and place in the freezer for 2 hours, then enjoy!

Nutrition Facts per Serving

Calories: 55

Carbohydrates: 10g

Fat: 2g

Saturated Fat: 2g

Trans Fat: 0g

Cholesterol: 0g

Protein: 0g

Sodium: 5mg

Sugar: 8g

Fiber: 2g

Comments

comments

Leave a Reply