Day 3: simple solutions for a healthier 2015

Fuel. Fast.

These frozen-cereal-on-a-stick Popsicles aren’t just delicious, they give new meaning to the phrase “food in bar form.”

Alexandra Feswick, the Drake Hotel’s chef de cuisine, has reinvented this recipe many times since her university days. She still leans on these frozen beauties to punctuate her crazy, busy life with good nutrition. They’re her go-to snack before shifts in the restaurant and after runs with fellow, health-conscious chefs at thefoodrunners.co.

These Popsicles are proof positive you don’t need sugar, high-calorie fruit juice or artificial flavouring to get your sweet fix. The chunky fruit, crunchy granola and creamy yogurt in these pops will make you rethink this snack food entirely.

The recipe calls for bananas, kiwis and strawberries, but substitute any fruit you like. The Popsicle moulds I used to test this recipe hold about 1/4 cup (60 mL) liquid. Nutritional information will change as mould size changes. If you don’t have popsicle moulds, purchase them at Nella Cucina (Cuisipro Pop Moulds cost around $15). If you’d rather not buy moulds, Feswick suggests using Dixie Cups and Popsicle sticks.

Frozen-Cereal-On-A-Stick Pops

2 cups (500 mL) plain 2 per cent yogurt

1/4 cup (60 mL) unsweetened coconut milk

1 tsp (5 mL) agave nectar

1 tbsp (15 mL) whole chia seeds

1 large banana mashed + 1 large banana, thinly sliced

1/2 cup (125 mL) peeled, diced kiwi

1 cup (250 mL) granola

1/2 cup (125 mL) diced strawberries

In medium bowl using wire whisk, whisk together yogurt, coconut milk and agave. Using wooden spoon, stir in chia and mashed banana.

Using small spoon, and working with one 2-ounce (60 mL) Popsicle mould at a time, dollop yogurt mixture in bottom. Using separate spoons, drop in kiwi and top with yogurt mixture. Continue layering with granola, diced strawberry and slices of banana, dolloping yogurt mixture in between each layer. Top with a dollop of yogurt mixture.

Place moulds in freezer for 10 minutes. Insert stick into centre of each mould and freeze for at least 3 hours to overnight.

To eat, loosen under warm running water.

Makes 12 to 15 popsicles.

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Star tested by Michele Henry

mhenry@thestar.ca

Nutrients per serving (1 pop or 1/12th recipe): 117 calories, 5 g fat, 2 g saturated fat, 0 g trans fat, 4 mg cholesterol, 29 mg sodium, 15 g carbohydrates, 2 g fibre, 8 g sugars, 4 g protein.