It is officially hot. And muggy. Don’t forget muggy. Area weather pundits have crossed the threshold, breaking the 100 degree barrier of heat indices in their sweltering forecasts. It’s summertime in Mississippi, and the hunt is on for relief. A/C, whirring fans and swimming pools of any size all meet the requirements. So does a gallon of Rocky Road. But before wandering down that sugar-paved garden path too often, consider bypassing the ice cream aisle and heading instead to the produce section or farmers’ market. We’ll find all that’s needed for hydrating, fruit-based alternatives that are kinder to waistlines and arteries. We won’t feel as guilty when serving these to the kids, either.
Consider, if you will, that 1 cup of fruit typically has 50 to 70 calories, so says Dr. Oz at blog.doctoroz.com. One cup of ice cream can have 250 to 280 calories. Fruit packs several grams of fiber as well, while traditional ice cream has almost none.
Freezing fruit helps us savor the snack longer; it slows us down. It also locks in the vitamin C, potassium and antioxidants — nutrients that can degrade over time if they sit fresh in the refrigerator too long.
So, when summer pours on the heat, here are a few refreshing options.
Summer cool
Frozen ice fruit pops can be made with the fruits you (or your kids) enjoy most — peaches, blueberries, strawberries and kiwi work well. Prep them by slicing or halving. The only other items you need are ice-pop molds and white grape juice for a snack you can feel good about eating. A recipe for Martha Stewart’s version of this fruit pop below.
For frozen fruit kabobs, thread skewers with a variety of banana chunks, blackberries, grapes, pineapple, kiwi slices, blueberries or strawberries. Put them on a baking sheet and freeze for at least two hours before serving, suggests blog.doctoroz.com.
For a melon kabob, use a melon baller to scoop spheres of in-season melons, like cantaloupe, honeydew and watermelon; thread them on a skewer and freeze. They make up a beautiful tray.
One of the easiest frozen treats to make is to dip banana sections in chocolate, put them on a baking sheet lined with parchment paper and send them to the freezer until the banana and chocolate have hardened. For dressed-up versions, roll the chocolate-dipped banana in toppings, like nuts, coconut flakes or sprinkles. You can also skip the chocolate and dip the banana in yogurt. Insert a stick in the banana before freezing for a hand-held pop.
The puree route
Brian Sykora, co-founder of Pleasant Pops in Washington, D.C., says a few pieces of fruit, a quick puree and a couple hours in a freezer is all it takes. For ingredients, he gets inspiration from the farmers’ markets, seeking out what is in season.
“When we see watermelon and mint coming out at the same time in season, we say, ‘Well, that might taste good together’,” Sykora says on wtop.com. Stick to using fresh fruit if you can; it works best because of the natural pulp.
“The more pulp you can keep, the better the texture you’ll have when you actually go to freeze it,” says Sykora.
For a frozen fruit slush, take about 2 cups of your favorite ripe fruit, such as kiwis, blackberries, mango, watermelon or blueberries, and puree in a food processor. (You want fruit at peak ripeness for best flavor.) Pour the mixture into four individual small cups and put it in the freezer. For dramatic color, you can layer different purees into a container and then partially freeze to form a slush.
For frozen peach pops, puree peaches with just a touch of sugar, pour the mixture into pop molds and freeze for a few hours. For blueberry yogurt pops, use Greek yogurt, some half and half, blueberries, sugar and vanilla extract and you have a protein-packed snack. Get creative, fill the freezer, stay cool.
FRUIT ICE POPS
1 peach, cut into 1/2-inch slices (1/2 cup)
2 kiwis, peeled and sliced into 1/4-inch rounds
2 ounces blueberries (1/2 cup)
4 ounces strawberries, hulled and halved (3/4 cup)
1 1/2 to 2 cups 100 percent white grape juice
(Source: marthastewart.com)
BLUEBERRY GREEK YOGURT POPS
Prep time: 10 minutes
Makes 4-6 popsicles
1 cup plain Greek yogurt
1/2 cup half and half
1 pint blueberries
3 tablespoons sugar
1 teaspoon vanilla extract
(Source: sharedappetite.com)
PEACH BLUEBERRY MARGARITA POPS
Prep time: 3 hours
Makes 4 popsicles
3 medium ripe peaches, peeled, pitted, and roughly chopped
5 tablespoons sugar, divided
3 tablespoons blanco/silver tequila, divided
1 tablespoon plus 2 teaspoons fresh lemon juice, divided*
1 pint fresh blueberries
(Source: sharedappetite.com)
Jan Swoope is the Lifestyles Editor for The Commercial Dispatch.
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