Tropical fruit popsicles

Summer is here, and who doesn’t love ice cream on a hot day! These nourishing popsicles combine fruits and vegetables and burst with a tropical tangy flavour. They are an amazing treat to enjoy on a hot day. The bananas add enough sweetness for my liking but you can add some honey or maple syrup if you feel needed. Don’t worry if you don’t have the optional ingredients suggested. This is my favourite ice cream recipe and I just had to share with you today.

Nutrition facts: 

Bananas: rich source of potassium, vitamin B6 and vitamin C (ascorbic acid). One medium-sized banana can provide up to 33% of the Recommended Daily Intake (RDI) of vitamin C, a powerful water-soluble antioxidant. Consumption of fruits rich in vitamin-C helps to strengthen the immune system and scavenge harmful, pro-inflammatory free radicals. Bananas are also a good source of Dopamine and catechins. Dopamine from bananas doesn’t cross the blood-brain barrier to affect mood. Rather, it acts as an antioxidant in the body. Catechins are antioxidant flavonoids which promote various health benefits, including a reduced risk of heart disease.

 

Pineapples: are rich in nutrients, enzymes, anti-inflammatory and antioxidant compounds.  Vitamin C and B-complex vitamins like folate, B1, B5 and B6;  and minerals like: copper, manganese, and potassium.

Passion fruit: good source of vitamin C and Vitamin A, and flavonoid antioxidants such as ß-carotene and cryptoxanthin-ß. These compounds have antioxidant properties, and along with vitamin A are essential for good eyesight, immune function, cell growth, wound healing and skin health.

Carrots: are an excellent source of ß-carotene (which can be converted to active vitamin A in the body), Biotin (B7), important in hair and nail growth and health. B6, important in energy production. Vitamin K is important for blood coagulation and helps to promote bone health. Potassium, important for blood pressure control. Vitamins A, ß-carotene and K are lipid-soluble vitamins and need fats for good absorption.

Beetroot: good source of folate, manganese, potassium and copper, magnesium, phosphorus, iron, vitamin C, vitamin B6 and dietary fibre. Beetroot is also a rich source of inorganic nitrate. This compound has demonstrated to be beneficial for prevention of coronary heart disease and ischemic stroke. Nitrate is a natural vasodilator and may help reduce blood pressure; and shown to improve exercise performance. Beetroot also contains betaine which supports liver function and is an anti-inflammatory. You can read more about health benefits of beetroot here: https://leuzakyne.com.au/2017/06/30/beetroots-nutritional-and-functional-health-benefits/

Tropical fruit popsicles

Leuza Kyne
Nourishing fruit & vegetables popsicles
Prep Time 10 mins
Course Snack
Servings 6 popsicles

Equipment

  • Blender
  • Sieve
  • ice cream mould

Ingredients
  

  • 3 ripe lady finger or 2 Cavendish bananas
  • 1 cup fresh pineaple (cubed)
  • 2 passionfruits
  • Juice of half a lime
  • 1 baby carrot
  • 1/6 of a small beetroot
  • 1 cup water
  • 1 tbsp coconut, flax seeds or olive oil (helps absorb lipid soluble vitamins and lower GI)
  • 1 tsp guar gum or partially hydrolysed guar gum (optional - for a smooth ice cream consistency and extra fibre)
  • 1 tbsp honey or maple syrup (optional)

Instructions
 

  • Pass passion fruit pulp through a sieve and collect the juice. Discard seeds
  • Add passion fruit juice and all remaining ingredients to a blender.
  • Blend for 2-3 mimutes or until smooth.
  • Pour into the popsicle molds and insert plastic or wooden stick
  • Place in the freezer for a few hours until frozen
  • Enjoy!
Keyword ice cream

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