Have a Plant: Fruits & Veggies for Better Health

Need a cool treat on a hot summer day? Make a frozen dessert using fruit. While you cool down, you’ll also increase your fruit intake and nutrients for the day.

Desserts for Kids … and Adults!

  • Fruit Pops. Pour fruit juice or fruit purée into ice pop molds. If you don’t have molds, use paper cups with wooden craft sticks for holders. To make fruit purée, add fruit and apple or orange juice if necessary, to a blender and process until smooth. To make a layered pop, partially fill molds with one flavor of juice or purée, freeze for several hours, then fill molds with another flavor of juice or purée and freeze completely. Try blueberries, raspberries, watermelon, peaches, cantaloupe or honeydew for a rainbow of fruit flavors.
  • Sorbet. To make sorbet, pour fruit juice or fruit purée into a pan and partially freeze for several hours. Stir the mixture to break up large ice crystals. Repeat the partial freezing and stirring several times. Freeze completely, then shave the icy product and scoop into individual serving dishes. Serve immediately. Alternate method: use frozen fruit or freeze chunks of fruit on a cookie sheet lined with waxed paper. Purée frozen fruit in a blender or food processor and serve immediately.
  • By the Cup. Enjoy a cup of just slightly thawed frozen raspberries, blueberries or strawberries. Unlike fully thawed frozen fruits, the texture will remain intact. Approach the frosty state from the opposite direction by partially freezing grapes, melons balls or pitted cherries just until icy. Serve a medley of partially thawed and partially frozen fruits, eat slowly and savor each bite. Or pop just one frozen fruit into your mouth for a chilly burst of flavor!
  • Fruit Ice. Use frozen fruits as ice cubes in a glass of water, lemonade or iced tea for a refreshing after-dinner beverage.

Recipe
Try this lower-calorie alternative to chocolate ice cream. The bananas give it a creamy texture.

Cocoa Banana Frozen Dessert
Makes 4, ½-cup servings
Prep time: 10 minutes + chilling

    • 2 ripe bananas
    • 1 Tablespoon unsweetened cocoa powder
    • ½ teaspoon vanilla extract
    • 1 Tablespoon dark brown sugar
    • 2 Tablespoons flaked coconut
    • Flaked coconut for garnish (optional)

Peel the bananas and cut into large chunks. Purée banana in a blender or food processor until smooth. Add cocoa powder, vanilla, sugar and coconut and pulse to combine. Pour into individual serving dishes. Place in freezer for about 1 hour or just until frosty. Top with shredded coconut if desired.

Nutrition information per serving: 80 calories, 1g fat, 1g saturated fat, 0mg cholesterol, 10mg sodium, 19g carbohydrate, 2g fiber, 1g protein

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