THE scorching sun and this seemingly unending drought continue to plague the summer months. Staying hydrated is critical to avoid dehydration, whether you are indoors or outdoors. Home-made fruit popsicles allow one to get creative with fruit combinations, giving each family member the opportunity to make the perfect pop for his or her pleasure.

Tips for the perfect pop

1. Experiment with seasonal fruits.

2. Choose coconut water instead of sugar-added juices.

3. Vary fruits for more nutrients.

4. Combine different coloured fruits.

5. Plain Greek yogurt is the ideal tart, creamy base.

6. Sneak in vegetables to further boost nutrients.

7. Coconut milk and almond milk are suitable options for a sweet creamy base.

Green smoothies are very popular for those trying to meet their daily vegetable intake. Pouring such a nutritious concoction into a mould and freezing is an easy way to create a delicious frozen treat. Check out this recipe:

INGREDIENTS

Handful of local kale or spinach

1/2 cup almond milk or coconut milk

1/2 cup freshly squeezed orange juice

1 ripe banana

1 cup of frozen berries

DIRECTIONS

Blend liquid and vegetables until leaves are not chunky. Add fruits and blend until it is smooth. Pour into moulds and freeze for four to six hours.

Watermelon Mojito Popsicles

INGREDIENTS

2 cups cubed watermelon (remove seeds)

2 tablespoons freshly squeezed lime/lemon juice

1 teaspoon organic honey

6 spearmint leaves, chopped

DIRECTIONS

Blend all ingredients, pour into moulds and freeze.

Mango season has been fruitful, pun intended. I have seen yards with enough mangoes ‘fi stone dog’, so this seasonal fruit is perfect to be transformed into a fun frozen food.

Mango Lassi Creamsicle

INGREDIENTS

2 ripe mangoes

1 cup Greek yogurt

1 cup plain simple syrup

Simple syrup: equal parts sugar dissolved in boiling water

DIRECTIONS

Purée two mangoes with a tablespoon of plain simple syrup until the mixture is creamy. Add 1/2 cup of the Greek yogurt and the mango purée, mixing well. Then add about 1/2 cup simple syrup.

In a separate bowl, whisk together remaining Greek yogurt and simple syrup. Place the yogurt mixture and the mango mixture in the refrigerator for about 30 minutes. Add the liquids to your popsicle mould, alternating between the mango mixture and the yogurt mixture for a marbling effect as photographed. Freeze.

Creamy Citrus-sicle

INGREDIENTS

1 banana

1 cup chopped carrots (steam to soften before blending)

2 oranges (remove seeds)

1 cup Greek yogurt

1/4 cup freshly squeezed orange juice

1 cup almond milk or coconut milk

DIRECTIONS

Carrots are naturally sweet vegetables that can be included in this creamy citrus-sicle, without your children realising their frozen treat is also good for them. Blend all ingredients and pour into moulds, freeze for four to six hours.

Get creative with your fruit and vegetable combinations as well as the shapes of your moulds. Fruit popsicles are a fun way to get the children involved in food preparation. I just hope the little ones (and you) will be able to wait the hours until these frozen treats are ready to be revealed. Keep cool and hydrated!

Rashida Beckford (Nutritionist BSc) offers nutritional consultations at Ript Camp located in Barbican Centre, Loshusan every Wednesday. For more nutritious recipes contact her at rashidabeckford@gmail.com, Twitter.com/RashidaBeckford, Instagram.com/RashidaBeckford, or (876) 332-5456.