There’s nothing more refreshing on a hot summer’s day than a swim and a delicious icy pole. This summer choose to skip the artificial flavours, colour and preservatives by making your own. You’ll find they contain a lot less added sugar too. Icy poles are super simple to prepare – you probably have most of the ingredients in the fridge or fruit bowl, and the kids will love to help. Choose their favourite fruits and flavours or encourage them to be inspired to try fruits they might normally avoid. Don’t be limited by our suggestions either, if you have a juicer you may even be able to sneak in a veg or two – carrot, orange and lemon with a bit of honey could be a winner, or beetroot, watermelon and apple.
Frozen mixed berry smoothie
Smoothies are a satisfying and healthy lunchbox option especially when they contain nutrient rich fruits, dairy and the goodness of rolled oats such as this one.
Serves: 3 x 80ml icy pops Prep time: 5 minutes Freezing time: 24 hours Ready in: 24 hours
1/2 cup fresh or frozen berries
1/2 large ripe banana
1 cup milk
2 heaped tablespoons of Greek, natural or vanilla yoghurt
2 tablespoons of rolled oats
optional: 1 teaspoon of honey if you are using Greek or natural yoghurt
1. Combine all the ingredients together in a blender and blend until smooth.
2. Pour the smoothie into resealable icy-pop moulds or drink containers and freeze.
3. Place frozen smoothies in lunchboxes to thaw out into a cool drink by recess.
Choc-hazelnut avocado pops
Chocolate milk, a calcium rich sometimes food, combined with the heart healthy fats and vitamins in the avocado and nuts makes these a nutrient rich holiday treat.
Serves: 8 x 60ml icy pops Prep time: 10 minutes Freezing time: 5 hours Ready in: 5 hours + 10 minutes
1/2 ripe avocado, peeled, pit removed
1 1/2 cups chocolate milk
1/4 cup roasted hazelnuts, finely chopped
1. Combine all the ingredients in a blender and process until smooth.
2. Pour into the popsicle moulds, add sticks or lids and freeze for around 5 hours or until solid. Dip the moulds in warm water for a few seconds and the ease the icy poles out.
Kiwi fruit is high in fibre and nutrient rich, particularly in vitamin C, and is packed full of health-promoting antioxidants.
Makes: 6 x 80ml icy poles Prep time: 40 minutes Freezing time: 5 hours Ready in: 5 hours + 40 minutes
1/3 cup pure maple syrup or honey
1/3 cup water
6 large ripe kiwi fruit*, peeled
(*substitute for other seasonal fruit if ripe kiwi fruit aren’t available.)
1. Use a blender to process the kiwi fruit to a fine puree. You need around 2 cups.
2. In a small saucepan, bring the maple syrup and water to the boil. Transfer to a medium bowl and refrigerate for 30 minutes or until cool.
3. Stir the pureed kiwi fruit into the sugar mixture. Transfer to ice pop moulds and freezer for around 5 hours.
Peanut Butter Yoghurt Pops
Choose peanut butter made from 100% peanuts ensuring you avoid any preservatives, added sugars or salt.
Makes: 12 x 60ml icy poles Prep time: 10 minutes Freezing time: 5 hours Ready in: 5 hours + 10 minutes
2 cups plain Greek or natural yoghurt
1/4 cup honey
1 tsp pure vanilla essence
1/2 cup 100% peanut butter
1. In a small bowl, whisk together the yoghurt, honey and vanilla essence.
2. Add the peanut butter and swirl through with a wooden skewer.
3. Spoon the mixture into popsicle moulds, making sure not to overfill. Add the sticks or lids and freeze.
4. To remove the popsicles, dip the moulds in warm water for a few seconds and the ease the popsicles out.
Leftover Fruit Salad Icy Poles
Minimise food wastage and transform any leftover fruit salad or chopped fruit into deliciously refreshing icy poles for the kids in minutes.
Makes: 5 x 80ml icy poles Prep time: 5 minutes Freezing time: 4-5 hours Ready in: 5 hours + 5 minutes
1 1/2 – 2 cups leftover fruit salad e.g. watermelon, apple, banana, kiwi fruit, grapes, pineapple, peach
1/2 cup natural, Greek or vanilla yoghurt*
*for a dairy free option, substitute the yoghurt for 100% natural fruit juice
1. Place the fruit and yoghurt or fruit juice in a a blender or food processor and blend until smooth.
2. Spoon the mixture into the popsicle moulds or funnel into Zip Pops, and place in the freezer for 4-5 ours or until frozen completely.
Mango, Banana and Coconut Icy Poles
A creamy and fruit icy pole suitable for children with an allergy to cow’s milk protein.
Makes: 5 x 80ml icy poles Prep time: 10 minutes Freezing time: 5 hours Ready in: 5 hours + 10 minutes
1 cup diced mango
1 ripe banana, peeled and chopped
1/2 cup coconut milk
1. Place all the ingredients in a food processor or blender and blend until smooth.
2. Spoon the mixture into the popsicle moulds and place in the freezer for 4-5 hours or until frozen completely.
3. To remove the popsicles, dip the moulds into warm water and then ease the popsicles out.
Check out www.onehandedcooks.com.au for more great recipes for kids.