These are wonderful to have on hand when you need a treat. The combinations are endless and really fun to make.
Featured ingredient: kiwi
These amazing little nutritional gems were first cultivated in China (and are still known as the ‘Chinese gooseberry’), but made commercially popular in New Zealand (hence the name ‘kiwi fruit’). They’re a good source of bowel-healthy fibre, but an amazing source of immune-boosting antioxidant vitamin C, with 100g of the fruit providing over one and a half times our daily requirement. Kiwis are also a very good source of vitamin K, which we need so that our blood clots when we get injured.
Ingredients:
150g fresh fruit (see the list)
100ml water
Fresh fruit list:
apple, mango, kiwi, orange, passion fruit, pineapple, lychee, pear, cranberry, strawberry, banana, blueberry, plum, dragon fruit, lemon, watermelon, melon, grapefruit, peach, nectarine, blackberry, pomegranate, star fruit, papaya, cantaloupe and fig.
Method:
2. Blend the ingredients together.
2. Pour the mixes into clean ice lolly moulds and freeze for 3 hours.
3. You can layer the ice lolly with different fruit mixes. Freeze half the mould with one flavour. Two hours later, add the top layer and continue to freeze for another 2 hours until solid.
4. You can also make a fruit salad style with whole pieces of fruit. Pour the smooth mix in then add whole pieces of fruit and freeze for 2-3 hours.
5. You can also have a smooth blended style.
Nutritional analysis per 63g serving of kiwi ice lolly:
Calories 23cals, Fat 0.2g (saturated fat 0g), Total Carbs 5.5g (sugar 1.1g, fibre 3.4g), Protein 0.4g
Extracted from Rainbow Recipes by Barbara Cox and Chris Woollams, inspired by The Rainbow Diet. For the latest nutritional research, visit their website, The Rainbow Diet.
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