By Chrissy Schriefer, Wellness Specialist at Twin Towers Senior Living Community
Many of us try to stay healthy by cutting sweet treats such as ice cream from our diet but it’s not always easy and nearly impossible to maintain forever. Luckily, there are healthier alternatives that you can make.
Fruit Popsicles and Smoothie Bowls
By combining fruit, liquids and natural sugar alternatives you can make delicious frozen treats that are low in processed sugar and fat content as well as low in calories.
How to: Smoothie Bowl
Choose a fruit, base, thickener, sweetener (optional) and power boost (optional), place in blender, mix, pour into a bowl, add toppings and enjoy!
Fruit 1-2 cups (fresh or frozen)
- Berry mix (blackberries, raspberries, blueberries)
- Strawberry banana (1 cup of strawberries/ 1 large banana)
- Strawberry peach (half to one cup of each type of fruit)
- Other fruit(s) of your choice
Base 1 cup
- Almond milk
- Coconut water
Thickener (optional- to taste)
- Plain Greek yogurt
- Banana (my personal favorite. I always use a half or whole banana in all of my smoothies to make it thicker and creamier. Tip: freeze ripe banana halves and keep them in the freezer.)
Sweetener (optional- to taste)
- Agave nectar
- Raw local honey
Power Boost (optional)
- Greens (1 cup of greens such as spinach or kale) I like to use spinach in my smoothies; I am not a big fan of greens so this is a great way for me to get them in my diet. I promise you can’t taste the spinach!
- Protein powder (1-2 tablespoons)
- Fresh fruit
- Seeds (sunflower or chia)
- Dark chocolate pieces
Chrissy’s Tips: You can create a healthy sundae or banana split with your smoothie by adding a small amount of dark chocolate and bananas, or turn it into frozen popsicles by adding your smoothie to the popsicle molds (following the steps below).
How to: Fruit Popsicles
- Mix ingredients in blender
- Pour into the molds
- Freeze for 3-5 hours until fully frozen
- Place in hot water or tap molds on table top to loosen them
- Enjoy your popsicles
Mint Watermelon Lemonade Popsicles
- 3 cups watermelon slices
- 1 tablespoon fresh mint leaves
- 1 1/2 cups coconut water (can use regular or flavored-sugar free water)
- 2 tablespoons lime or lemon juice
- 1 tablespoon honey
- 3 cups watermelon slices
- 1 cup strawberries (fresh or frozen)
- Juice of 1 lime or lemon
Chrissy's Tip: Switch out and substitute different fruits like peaches, blueberries, or cherries.
Mixed Fruit Slice Popsicles
This popsicle is not blended. Cut fruit into small pieces and place in mold leaving room at the top for the liquid and lid. Add water of your choice, leave room for water to expand when it freezes. Freeze 3-5 hours, place in hot water to loosen and enjoy.
- 2 Kiwis
- 2 Peaches
- 1 Cup Strawberries
- 1/2 Cup Blueberries
- 2-4 Cups liquid - try flavored water (such as the brand Hint - no added sugar) or coconut water. The liquid amount may change based on the size of your molds so adjust accordingly.
Chrissy’s Tip: Feel free to mix it up with the fruit, try adding raspberries, cherries, blackberries, pineapple or mango to the mix.
Get creative with your fruit choices and you can even make it a social event! Gather friends together or invite your kids and grand-kids to participate in creating these delicious, healthy treats.
Read Chrissy's other blog on teas for health and wellness.
Wellness Specialists like Chrissy at The Connection at Twin Towers are expertly trained to develop workout routines and healthy living plans for those age 55+. For more information on The Connection or Twin Towers, contact Twin Towers online or give us a call at 513-853-2000.