Recipe: DIY Fruit Popsicles

Need something cool and refreshing? This popsicle recipe focuses on fruit purees so it’s healthy and delicious. It’s also easy — make them at home and store them in your freezer.

Although several kinds of molds are available, these pops can also be made in muffin tins or 3-ounce paper cups. Remove the paper cups (you can peel them off) or molds just before serving.

Ingredients

• 1 cup pureed mango (about 2 medium)
• 1 cup pureed papaya (about 1 medium)
• 1 cup pureed pineapple (about 1 small)
• 3 tablespoons superfine sugar
• 3 tablespoons fresh lime juice
• 12 wooden popsicle sticks

Directions

1. Put the fruit purees in separate bowls. To each bowl, add 3/4 cup water, 1 tablespoon sugar and 1 tablespoon lime juice. Mix well. Divide each puree among four molds, muffin cups or paper cups. (Steady the paper cups by setting them in a small, square pan).
2. If using molds, set the lids in place and insert the sticks in the slots. Freeze until firm, at least 3 hours. If using muffin tin or paper cups, partially freeze for about 1 hour before setting the sticks in the center of each cup. Freeze until firm, at least 3 hours; unmold and let soften at room temperature for 3 to 4 minutes before enjoying.

Ingredient health benefits

• Mangoes: Just as nutritious as they are colorful! Mangoes are packed with vitamin C, vitamin A and vitamin E, which support your skin, eyes and hair. They also have the B vitamins folate (vitamin B9) and vitamin B6 to keep your brain healthy and your mind sharp! And just when you thought the benefits couldn’t be any sweeter, mangoes are full of bone-boosting vitamin K, as well as soluble and insoluble fiber for the “smoothest of moves.”
• Pineapples: An iconic tropical treat, pineapples are full of manganese, which keeps your bones healthy and your metabolism in working order. Pineapples also have vitamin C, B vitamins and gut-friendly fiber. And bromelain, a unique compound, supports your health in many ways, from fighting inflammation to helping with digestion.
• Papaya: They may not look like much on the outside, but it’s a different story when you get past that green-orange exterior. Papayas have magnesium, an essential mineral that promotes the health of your muscles, heart and bones, among other important body systems. There’s also vitamin C for thriving immune cells, and a certain natural compound called papain can help your gut run smoothly (like bromelain) and keep you from feeling the uncomfortable effects of bloating.
• Limes: Looking to join the tart side? Limes have pectin, a heart-helpful soluble fiber, as well as calcium, vitamin D and magnesium for strong bones. They’re also a surprising source of potassium and vitamin A!

Nutrition information (per serving)

Calories: 50
Total fat: 0 g
Saturated fat: 0 g
Protein: 0 g
Carbohydrates: 14 g
Dietary fiber: 1 g
Cholesterol: 0 mg
Sodium: 0 mg
Potassium: 145 mg

— Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).