Red, White and Blueberry Frozen Pops

The Fourth of July brings friends and families together across America for a memorable celebration. Tables will be lined with festive red, white and blue food items, especially desserts. This recipe is a healthy alternative dessert to cake, pies, trifles and other sugary desserts you’ll find.

These frozen pops are made with coconut water and fresh fruit, they are sure to keep you feeling refreshed and hydrated on a hot day. Coconut water is rich in electrolytes and potassium. Be careful when you are choosing coconut water, some have loads of added sugar. Try to find a brand that has no added sugar, flavors or juice concentrates to steer clear of extra calories.

Photo credit: Kim Piper Werker via Flickr (feature) and Helen Carlisle, A Healthier Michigan (recipe inset)

Ingredients

  • Coconut water
  • 1 container raspberries
  • 1 container blueberries

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Red, White and Blueberry Frozen Pops

Instructions
1. Drop berries into frozen pop molds.
2. Pour the coconut water mixture over the berries to fill the mold. Insert wooden sticks.
3. Cover and place in freezer for a few hours.
4. To remove, let mold sit at room temperature for a couple minutes or briefly run the sides under warm water.
5. Serve and enjoy!


Nutrition information per frozen pop:
• Calories 56.9
• Total Fat 0.2 g
• Polyunsaturated Fat 0.1 g
• Sodium 18.2 mg
• Potassium 270.1 mg
• Total Carbohydrate 14.1 g
• Dietary Fiber 2.9 g
• Sugars 9.8 g
• Protein 0.9 g
• Vitamin A 1.5 %
• Vitamin B- 120.0 %
• Vitamin B- 62.0 %
• Vitamin C 36.9 %
• Vitamin E 3.0 %
• Calcium 1.9 %
• Copper 2.6 %
• Folate 2.7 %
• Iron 1.4 %
• Magnesium 3.3 %
• Manganese 17.8 %
• Niacin 1.8 %
• Pantothenic Acid 1.5 %
• Phosphorus 1.6 %
• Riboflavin 3.1 %
• Selenium 0.8 %
• Thiamin 2.2 %
• Zinc 1.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Recipe inspired by Back to the Book Nutrition.

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