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Live Well. Eat Well.

Save the Taste of Summer

Its summer time and we all know what that means... It means spending time outdoors as much as possible, and catching some good ole sunshine! With all of that outdoor fun it gets hot, which leads you to crave something cold and refreshing, right? So reach for something that's refreshing, delicious, and even nutritious. Grab a frozen fruit pop!

Many popsicles from the store are made with added sugar, and fruit juice. So, consumer beware! When giving these "convenient" store bought popsicles to your kids, or even enjoying one yourself, know it is just like slurping on a sugar water stick.

Instead, consider making your own popsicles! Making your own frozen fruit pop is not only fun, but healthy too. Today, we are sharing an easy recipe for you to try at home. These fruit pops are not full of added sugar, but natural fruit sugar. Plus they contain real fruit, not fruit juices. This delicious snack is also easy to make, so the prep time won't interfere with what's left of your fun days in the sun. The recipe is versatile; just choose whatever fruit is your favorite or what is in season and make your own creation.

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Frozen Fruit Pops

    Servings: 4
    Serving Size: 1 pop
    Calories: 32.1
    Fat: 0.2g
    Carb: 7.8g
    Fiber: 1.1g
    Protein: 0.4g
    Sugar: 5g
    Sodium: 1.4mg


    • 1/3 cup diced kiwi
    • 1/3 cup diced watermelon
    • 1/3 cup diced strawberries
    • 1/3 cup diced pineapple
    • 1/4 cup fresh pineapple juice or orange juice


    1. Combine diced fruit in a bowl and fill each 5 oz. cup with fruit.
    2. 2. Add 1 tbsp. of juice and insert craft sticks into each cup. They easily stay in place because of all the fruit.
    3. Place in the freezer until they are firm – this usually takes a few hours.
    4. To remove the pops from the cups, run under warm water a few seconds – And Enjoy!

    With this recipe you can even use canned or frozen fruit to save a little extra money. And if your worried about the canned fruit being high in sugar here's a tip. When shopping for canned fruit, choose fruit that is, "canned in fruit juice" or "light syrup." Or drain the fruit in a colander and run under cold water to get the canned syrup off of the fruit. This will help cut-down on the extra sugar that was added by the canning.

    Now all that's left for you to do is get these ingredients and whip-up some popsicles, and go play outside for a few hours! When you come back inside, you'll have a refreshing snack waiting for you.

    Today's blog post was written by Savannah Peters, a Bradley University Dietetics Major volunteering with the University of Illinois Extension this summer, and reviewed/edited by Diane Reinhold, MPH, MS, RDN. Reinhold is a registered dietitian and Nutrition & Wellness Educator serving Jo Daviess, Stephenson & Winnebago Counties.