Refreshing and bursting with the fruits of summerthese diabetes-friendly treats are easy to make and healthy
By Diane Umansky
The summer season brings a bounty of freshness and flavorallowing us to indulge a sweet tooth in a healthy way. "Fruits are at peak ripeness, which means they taste sweeter and better than they do earlier in the season," says Jackie Mills, R.D., author of 1,000 Diabetes Recipes (Wiley, 2011). "Because you are using the best quality fruit at this time of year, you don't have to do much to it to feel like you're getting a real treat."
These recipes, created by inventive chefs across the United States, are based on seasonal fruits, and are ideal tonics for a hot summer day. "When it's 90 degrees outside, a cool and refreshing dessert makes you feel like you're doing something good for yourself," says Mills. "And for most people, they bring back childhood memories toorunning inside from playing in the summer and having your mom give you an ice pop, or being taken to a local ice cream stand or diner for an ice cream float."
A bonus: Our scrumptious desserts can all easily fit into a healthy diet. So enjoy these sweet treats and stay cool this summer.
Summer Fruit Ice Pops
"All I do is puree fruit, add a little lime or lemon juice, pour it into ice pop molds and freeze," says Mills, creator of this do-it-your-way recipe. "It's a refreshing, sugar-free and delicious treat to enjoy on those hot summer afternoons. If you don't have ice pop molds, you can make these in small paper cups. Put the puree in the cups and cover the tops with foil. Insert a wooden ice pop stick into the center of the foil and freeze."
Time 4 hours to freeze | Serves 4
4 cups fresh berries or 1-inch cubes of peeled and seeded fruit (such as cantaloupe, honeydew, watermelon, peaches, nectarines or plums)
2 tsp lemon or lime juice
- Puree fruit and lemon juice in a food processor until smooth (you'll have about 2 cups of pureed fruit).
- Spoon the mixture into 4 (4-ounce) ice pop molds and attach the handles. Freeze at least 4 hours or up to 2 weeks.
Per Serving 68 calories, 1.23 g protein, 16 g carbohydrates, 5 g fiber, 1 g fat, 0 g saturated fat, 0 g cholesterol, 1.5 mg sodium
Adapted from our sister publication Diabetes Focus (Summer 2012).