BLUEBERRY YOGURT POPSICLES


Frozen blueberries popsicles make for a cool treat on a hot day. Blending frozen berries and yogurt is a whole food indulgence. Goat yogurt is much easier to digest than cow’s yogurt and it has healing probiotics for a healthy digestive tract. You will have a hard time believing that each popsicle has a mere 52 calories.

Allergens and substitutions: To avoid yogurt substitute coconut milk in a can.

 

HEALING BENEFITS

Blueberries are one of the most common berries in grocery stores across the country. They are native to North America and delicious when consumed fresh. These dark berries are full of antioxidants to improve eyesight and antibacterial to combat intestinal bugs. Studies have found that blueberries can slow the growth of cancerous cells, specifically prostate cancer cells, due to their concentration of proanthocyandin compounds.

 

Goat yogurt is a treat for diabetics. This cultured milk is easier to digest than cow’s milk and contains “good” bacteria. The healthy probiotics create a healthy digestive tract which can lower cholesterol and boost the immune system. Healthy bacteria can improve the flora of the digestive tract thus reducing the chances for painful ulcers and irritable bowel syndrome. Shop for “live” cultures of goat yogurt with no added sweeteners or artificial flavors.

 

Stevia is native to South America but is being cultivated around the world.  It is a natural plant that happens to be quite sweet.  Stevia has no calories, when used in a pure extract form, does not cause dental problems, like sugar, and has been shown to reduce post postprandial blood sugar spikes.  A study done by a panel of medical doctors at the University of Florida found that those participants in the stevia group consumed much less food than compared to those in the sugar group.  They also found that the stevia group had much lower postprandial blood sugar levels than the sugar group did.  Amazon and some grocery stores have the pure liquid stevia extract.  Avoid Stevia In The Raw® at all costs – it has dextrose in it.  Dextrose is a sugar (easy to spot since it ends in -ose) derived from corn, one of the top six inflammatory foods.

 

PUTTING IT ALTOGETHER

If you have a blender, this will be the hardest working component to this delicious snack. Simply measure out the ingredients, blend and pour into your popsicle molds. Maybe the hardest part of this recipe is the waiting. It will take 6 or more hours before you can enjoy these guilt-free treats.

It’s good practice to pull out all the ingredients you need before cooking to simplify your efforts. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

If you have a weaker blender, it will help to defrost your blueberries beforehand. This can be done quickly in the microwave or simply move them from the freezer to the refrigerator the night before. For those fortunate enough to have a Vitamix blender, you can throw your berries in completely frozen.

Place all the ingredients, except 1/4 cup of the berries, in your blender. Also add the optional juice from half a lemon to the blender. Turn your blender on a medium speed setting and work up to higher speeds if the ingredients are not combining. Once combined, pour the mixture halfway up the popsicle molds. Drop the 1/4 cup of whole berries evenly into the popsicle molds. Fill the remaining popsicle molds with the remaining blended ingredients. Place the tops on them and place in the freezer for 6 or more hours. These hold up well for weeks. Rinse the frozen treats under warm water to slip out of the molds.

Substitution: Coconut milk can be used in place of the goat yogurt. It will add more calories using coconut milk, but you can also dilute it down 1:1 with water.

Substitution: All berries are great for diabetics. If you do not have blueberries, you can use any combination of blackberries, raspberries, marionberries or strawberries. Fresh or frozen both work great for these treats.

Substitution: If you can find real local honey, that can be used in place of the stevia. Unfortunately, most mass-produced, store-bought honey is not real honey at all. Or it has been so heavily processed that the good healing parts are long gone. Search for real locally made honey on LocalHarvest.org.

BLUEBERRY YOGURT POPSICLES
 
Prep time
Cook time
Total time
 
Frozen blueberries popsicles make for a cool treat on a hot day. Blending frozen berries and yogurt is a whole food indulgence. Goat yogurt is much easier to digest than cow's yogurt and it has healing probiotics for a healthy digestive tract. You will have a hard time believing that each popsicle has a mere 52 calories.
Author:
Recipe type: Dessert
Cuisine: American
Serves: 6 Popsicles
Ingredients
  • Blueberries, Wild, Fresh or Frozen, 1¼ cups
  • Goat Yogurt, Plain, 12 oz
  • Vanilla, 1 tsp
  • Optional: Liquid Stevia 3-5 Droppes OR Local Honey 2 tbsp
  • Optional: Lemon, Juice of, ½X
Instructions
  1. Place vanilla, stevia/honey, optional lemon juice, yogurt and 1 cup of blueberries in a blender. (Save ¼ cup for later.)
  2. Puree on a low speed working up to medium until smoothly blended.
  3. Pour blended mixture half-way up popsicle molds.
  4. Evenly place the ¼ cup of blueberries in the molds.
  5. Fill the molds with the rest of the blueberry mixture.
  6. Place lids on molds and refrigerate for at least 6 hours.

 

 

Photo by Rob Bertholf and John Revo Puno.

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