Rainbow party pops
Kids love ice blocks and here’s a way to make healthier, low-sugar, homemade rainbow popsicles using loads of fruit!
Serves: 8
Time to make: 30 mins , plus 6 hours freezing
Ingredients
- ½ cup dried butterfly pea flowers (available from most Asian supermarkets)
- 4 frozen bananas
- 1 cup low-fat plain yoghurt
- 1 cup coconut water
- ½ cup frozen raspberries or strawberries
- ½ cup frozen mango pieces
- 1 orange, peeled and sliced
- 200g frozen pineapple pieces
- ½ cup spinach
- 1 green kiwifruit, peeled and roughly chopped
- ½ cup frozen blueberries
Instructions
1 In a small bowl, place pea flowers and cover with ¼ cup boiling water. Steep for 2–3 minutes, strain and cool.
2 In a blender, place bananas, yoghurt and coconut water and blitz until smooth. Into 6 cups, divide the mixture equally.
3 Add frozen berries to first cup, mango and orange to the second, pineapple to the third, spinach and kiwifruit to the fourth, drained pea flower tea to the fifth and blueberries to the sixth. One at a time, blitz each cupful until smooth.
4 Into popsicle moulds, carefully spoon a little of each so you have a layered rainbow effect.
5 Into each mould, put ice block sticks and place in freezer until frozen solid.
6 When you’re ready to serve, put moulds upright in a bowl of tepid water to loosen, then gently jiggle to slide popsicles out.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
Kilojoules 510kJ
Calories 121cal
Protein 4g
Total fat 1g
–Saturated fat 0g
Carbohydrates 25g
–Sugars 19g
Dietary fibre 3g
Sodium 70mg
Calcium 110mg
Iron 0.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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