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Simply Nutritious, Quick and Delicious

4th of July Sorbet

This weeks blog post is written by Illinois State University Dietetic Intern, Erin Fejes!

With Fourth of July just around the corner, many people may be searching for a sweet treat to celebrate with. If you haven't tried sorbet made with fresh berries, it may be just the dessert you've been searching for.

Sorbet is a frozen dessert made from fruit juice/puree or flavored water and sugar. Sorbet is often confused with its frozen counterpart, sherbet; the difference between these two treats is dairy. Sorbet is made from fruit and sugar, while sherbet can be thought of as fruit-flavored ice cream and is made from fruit and dairy (often milk or cream).

Sorbet is a wonderful alternative to ice cream, especially when made from whole, pureed fruits without the addition of sugar or just a small amount of sugar is used. Fruits are naturally low in fat, sodium, cholesterol, and calories. Most fruits are high in antioxidants, such as vitamin C, which help to boost our immune system, prevent damage to our cells, and decrease the risk of chronic diseases. Fruits also provide us with dietary fiber that can prevent diverticulosis and other chronic diseases, keep us feeling full longer, and help our digestive tract function normally. The Dietary Guidelines for Americans 2015-2020 recommends filling half of your plate with fruits and vegetables, and focusing on whole fruits when you eat them. Try out the recipe below for a delicious new way to incorporate whole fruit into your diet!

Two-Ingredient Sorbet (Printable PDF)

1 lb. fresh or frozen strawberries, blueberries, or raspberries
¼ cup honey

If starting with fresh berries, rinse under cold water and pat dry with paper towels. If using a large fruit like strawberries, discard stems and roughly chop berries into pieces. Spread fruit in a single layer on a cookie sheet and place in freezer until frozen solid.

Once fruit is frozen (or if starting with frozen fruit), blend frozen berries in a food processor until smooth. Add honey and process. Pour into a loaf pan and spread with a spatula. Place the pan in the freezer until desired "sorbet" consistency. Tip for serving: dip ice cream scoop in hot water to make scooping the sorbet a breeze.

Yield: 2 servings, 1 cup each

Nutrition Facts (per serving): 200 calories, 0.5 grams fat, 0 milligrams sodium, 51 grams carbohydrate, 4 grams dietary fiber, 2 grams protein