Health & Wellness

Jo Knows Nutrition by Joanne Nijhuis

GOURMET POPSICLES – HEALTHY, HOMEMADE AND SO REFRESHING!

July 14/24

Beat the heat this summer with these out of the ordinary and refreshing popsicles. Packed with healthy ingredients and spices, they are so easy to make and cost only a fraction of what you’d pay for store-bought. Perfect as an afternoon snack, these popsicles satisfy a sweet tooth craving in the best possible way.

DID YOU KNOW?

Right now, peaches are in season in Ontario, so grab a basketful for their high fibre and water content. Peaches are also a good source of vitamins A and C, potassium and disease-protective antioxidants.

Drinking moderate amounts of coffee has been associated with several health benefits including a lower risk of heart disease, Type 2 diabetes and Parkinson’s disease. According to Health Canada, adults should not consume excessive amounts of caffeine. It is suggested to limit caffeine intake to no more than 400 mg per day or about 3 cups (250 ml) of brewed coffee. As coffee is a stimulant, it is not recommended for children. Women who are pregnant or breastfeeding should avoid or consider limiting their caffeine intake to no more than 300 mg per day. Caffeine can also be found in chocolate, cocoa, tea and other drinks, so your daily total should include all of these sources of caffeine. Please check with your health care provider regarding the safe amount of caffeine to consume if you have health concerns or if you are pregnant or breastfeeding.

INGREDIENTS

Peach Ginger Mint Pops

• 8 ripe peaches, peeled and pitted
• 3 Tablespoons (45 ml) honey or maple syrup
• 3 Tablespoons (45ml) ginger puree or 1 Tablespoon (15 ml) ground ginger
• 2 Tablespoons (30 ml) fresh mint leaves, chopped or 1 -2 Tablespoons (15 -30 ml) mint sauce
• 3 Tablespoons (45 ml) fresh lemon juice

INSTRUCTIONS

Peach Ginger Mint Pops

1. Combine the peaches and honey or maple syrup in a blender or food processor.
2. Pour the pureed peaches into a large saucepan and add the ginger, mint and lemon juice. Bring to a boil, stirring frequently for 1-2 minutes. Remove from the heat and allow to cool for at least 1 hour.
3. Strain the mixture through a sieve to remove the peach pulp, if desired.
4. Pour into popsicle molds or ice cube trays. Divide evenly and leave a ¼ inch (0.64 cm) of space at the top. Cover the molds and insert the popsicle sticks, if using the popsicle molds or toothpicks, if using ice cube trays instead.
5. Freeze for at least 5 hours before serving.
6. To easily release the popsicles, first let the molds or ice cube trays sit at room temperature for 3-5 minutes or run under hot water for a few seconds on the outside of the molds.

INGREDIENTS

Mocha Ice Pops

• ½ cup (125 ml) unsweetened cocoa powder
• 3-4 Tablespoons (45-60 ml) honey or maple syrup, to taste
• ½ teaspoon (2.5 ml) ground cinnamon
• ¼ teaspoon (1.25 ml) ground nutmeg
• ¼ teaspoon (1.25 ml) salt
• 1 ½ cups (375 ml) milk, dairy or plant-based
• ½ cup (125 ml) 35% MF (milk fat) cream or full fat coconut milk
• 1 cup (250 ml) strong brewed coffee, cooled
• 1 ½ (7.5 ml) teaspoons vanilla extract

INSTRUCTIONS

Mocha Ice Pops

1. In a large saucepan over medium heat, whisk together the cocoa powder, honey or maple syrup, cinnamon, nutmeg and salt until well combined.
2. Pour in the milk, cream or coconut milk and coffee and continue to whisk until the mixture thickens for several minutes. It should coat the back of a wooden spoon.
3. Remove from the heat and stir in the vanilla extract.
4. Allow to cool for at least 1 hour.
5. Pour the mixture into popsicle molds or ice cube trays. Divide evenly and leave a ¼ inch (0.64 cm) of space at the top. Cover the molds and insert the popsicle sticks, if using the popsicle molds or toothpicks, if using ice cube trays instead.
6. Freeze for at least 5 hours before serving.
7. To easily release the popsicles, first let the molds or ice cube trays sit at room temperature for 3-5 minutes or run hot water for a few seconds on the outside

ENJOY!

Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe

development and writing for several publications, Joanne offers cooking demos/classes and individual counselling – in person and online via Zoom Health. For more information, email Joanne at jo.knows.nutrition@outlook.com