Home > Cooper Updates, Nutrition > Red, White and Blue Healthy Treats to Beat the Heat

Red, White and Blue Healthy Treats to Beat the Heat

Cooper Clinic Nutrition Services is all about celebrating Independence Day with a healthy twist. These recipes provide a sweet treat without added calories, and can help you cool off from the summer sun.

BLUEBERRY PROTEIN SMOOTHIE

Ingredients:

  • 8 oz. 1% milk
  • 1 scoop Designer Whey Protein  (French Vanilla Flavor)
  • 1 cup unsweetened frozen blueberries.

Instructions:

  1. Pour milk into blender.
  2. Add Whey protein powder. Blend until mixed well.
  3. Add 1 cup frozen blueberries and blend until thoroughly mixed.

(This makes a great post-workout smoothie as it has a nice carbohydrate-to-protein ratio!)

Makes one smoothie serving.

Nutrition Information:

  • Calories: 282
  • Fat: 5g
  • Saturated fat: 3g
  • Cholesterol: 72 mg
  • Sodium: 189 mg
  • Carbohydrates: 37g
  • Fiber: 7g
  • Sugar: 27g
  • Protein: 27g

PATRIOTIC POPS: GREEK YOGURT FROZEN FRUIT POPS

Ingredients:

  • 3 cups vanilla Greek yogurt (divided use)
  • 1 cup unsweetened frozen strawberries
  • 1 cup unsweetened frozen blueberries

Instructions:

  1. Blend 1 cup of vanilla Greek yogurt in blender with 1 cup of frozen strawberries until blended well and is uniform in consistency and color throughout.
  2. Divide this evenly and pour into 6 Popsicle molds, to form a red layer.
  3. Next, pour 1 cup vanilla Greek yogurt into the 6 Popsicle molds to make a second “white layer.”
  4. Finally, blend the remaining 1 cup vanilla Greek yogurt with 1 cup frozen blueberries, until blended well and is uniform in consistency and color.
  5. Divide this evenly and pour into 6 Popsicle molds, to form a blue layer.
  6. Insert wooden Popsicle sticks and freeze Popsicles overnight or for about six hours.

Tips: Rinse blender between usages so the red and blue colors from the berries are more defined. The white layer will be a thinner layer compared to the red and blue layers.

Makes 6 Popsicles.

Nutrition information:

  • Calories: 113
  • Fat: 0g
  • Saturated fat: 0g
  • Cholesterol: 72 mg
  • Sodium: 46 mg
  • Carbohydrates: 18g
  • Fiber: 2g
  • Sugar: 13g
  • Protein: 10g

Recipes provided by Cynthanne Duryea, RDN, LD, Cooper Clinic Nutrition Services.

  1. No comments yet.
  1. No trackbacks yet.

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: