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Coconut Very Berry Popsicles

July 16, 2020 No Comments

I will never waste my money on store bought popsicles again. Well…that’s probably not 100% true BUT I will tell you that making your own is tastier, more cost affective, and might be healthier too!

What are the recommendations for added sugar consumption?

While there are a lot of fine popsicles on the market, many of them have a lot of added sugar which is something we can all be mindful of. The current recommendation for consumption of added sugar is six to eight teaspoons (24-32 grams) per day. When you think about eating eight packets of sugar it feels like an absurd amount! The truth is, sugar is hidden in a lot of our foods and we can easily consume double or triple the recommended amount. It’s stacked in many processed foods and things like pop, fancy coffee beverages, candy, etc. You might also see it hidden in things like salad dressing, bread, crackers, condiments and more.

What’s important is knowing there is a difference between¬†added sugar and natural occurring sugar. I use the word occurring because often when we think of natural sugar we think of honey, maple syrup, and agave. These might feel “natural” because they are from nature but they’re still sugar. Natural occurring sugar is found in fruit, vegetables, dairy, and grains. Thankfully, the nutrition label has finally undergone some updates and you can see how much added sugar is in a food per serving. Divide the¬†added sugar by four and you’ll know how many teaspoons there are.

It’s not about cutting sugar out…

Instead of telling yourself, “NO MORE SUGAR, I’M PUTTING MY FOOT DOWN AND CUTTING IT OUT FOR THIRTY DAYS.” Thirty days later you’re going to eat it again, you will likely feel guilty or like a “failure” for not “sticking to it” and then you’ll swear it off again and again. Make peace with it. Remind yourself that you can enjoy sugar and still be healthy. Mindfulness can help you with this, I recommend reading through some posts I did last year on the subject. You can find those posts HERE.

I don’t share this to make you feel like you can’t or shouldn’t have sugar. There are so many tasty things we’d miss out on if we didn’t eat sugar! Also, when you cut something out of your life (such as sugar) you tend to crave it more. When you finally eat it, you tend to eat a lot of it and feel guilty or as if you lack will power. In my professional and personal opinion, it’s better to balance all foods all the time instead of cutting foods or entire food groups out.

As for me, I have a mega sweet tooth especially if I’m near kettle corn or sugar babies (my quarantine stash is low, please send me some!). Therefore, I eat those things once in a while and feel zero guilt. This in turn decreases stress around food choices and makes it easier for sugary things to be in the house.

I digress, sugar is not the devil but it doesn’t have to be apart of every meal and snack either. Enter in making my own popsicles because 1) it’s hot out and 2) why the heck not? These popsicles are made with a flavored Greek yogurt so yes there’s some added sugar! But only 1.3 teaspoons per popsicle. Sue me.

Blend these up the night before a hot, hot day or make them and wait patiently for them to freeze!

Coconut Berry Popsicles [Low Sugar]

  • 1 cup frozen mixed berries (choose any you like!)
  • 10 oz Coconut Greek Yogurt (2 small containers)
  • water as needed
  1. Place berries and yogurt in a blender and add one tbsp of water throughout blending as needed for consistency.

  2. Pour into popsicle molds or an ice cube tray and use popsicle sticks, tooth picks, or straws as the stick. It is easier to keep the sticks upright if you poke them in after they are partially frozen if you do not have a popsicle mold kit

Did you make this recipe? Send me a photo or better yet leave a review or give it a rating! You can always tag me on Instagram @Holden_Nutrition!

There you have it, these are super easy and make for a refreshing treat for you and your family. Happy Tuesday!

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Hi, Im Jessi! I'm a registered dietitian with a no size fits all approach to nutrition and life. I care about making nutrition livable, doable, fun and guilt free. Join me! Read More

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