When you think of summer, the first thing that probably pops into your mind is how to stay cool. Taking a dip in the pool or at the beach may be one, but eating homemade ice pops straight from the freezer is another easy way to beat the heat during this season. These berry bomb pops from Ruled.Me are not only delicious and eye-catching, but they’re also loaded with beneficial components because of the nutrient-dense ingredients used. Make these Berry Bomb Pops today, either for yourself or to share with your loved ones!
Berry Bomb Pops
Prep Time: 5 minutes Cook Time: 2 minutes
- 1 cup frozen raspberries
- 1 cup frozen blueberries
- 1 cup water, divided
- 1 1/2 teaspoons liquid stevia, divided
- 1 1/2 cups canned coconut cream
- 1/2 teaspoon vanilla extract
- Ice pop molds and sticks
- Place the raspberries, 1/2 cup water and 1/2 teaspoon liquid stevia in a small saucepan. Bring the mixture to a boil over medium-high heat. Simmer for about five minutes or until the fruit starts to break down and a little of the liquid has been reduced.
- Remove from the heat and use an immersion blender (or regular blender) to make a smooth red puree.
- Repeat the above process with the blueberries. Place the blueberries, 1/2 cup water and 1/2 teaspoon liquid stevia in a small saucepan over medium-high heat. Simmer for about five minutes.
- Remove from the heat and use an immersion blender (or blender) to make a smooth blue puree. Set aside to cool or place in the refrigerator until ready to use.
- While the fruit is cooking, mix the coconut cream, 1/2 teaspoon liquid stevia and vanilla extract in a separate small bowl. Set aside or place in the refrigerator until ready to use.
- To assemble the ice pops, start by dividing the raspberry puree into the molds. Carefully add approximately 2 to 3 full tablespoons of mixture into the center of each mold.
- Place the molds into the freezer and chill for at least one hour or until set.
- Using the same spoon method, divide the coconut cream into the molds, about 3 to 4 tablespoons in each. Try to work quickly so the raspberry layer doesn’t melt and bleed into the coconut.
- Place back in the freezer for about 30 minutes until partially set. This is the only time you really need to watch them. The coconut layer should be firm enough to hold the ice pop sticks but soft enough so they can still be inserted.
- Add one stick to each mold, leaving a little bit of stick poking above the top (to hold it by). Place back into the freezer for at least another hour until completely solid.
- Finally, add the blueberry puree using the same spoon method, about 2 to 3 full tablespoons in each.
- Place the molds back in the freezer for about one to two hours or until completely set. Serve.
Where Did Ice Pops Start?
Like many other ingenious products, ice pops started off as an accident. According to the Smithsonian.com, in 1905, 11-year-old Frank Epperson accidentally got distracted while he was making himself a glass of juice. He left his drink on the porch overnight, where it froze into a solid block with the stirrer working as a handle.
In 1923, the then-adult Epperson decided to make it into a product he could distribute on a wider scale, which then paved the way for what we consider now to be a classic summer treat.1 But while the widely used term is “Popsicle,” this is actually a brand name, which is a combination of the terms “soda pop” and “icicle.” The generic term for these products is “ice pops.”2 Today, ice pops are widely distributed around the world, with people making variations to make the loved snack their own.
Here’s Why Berries Should Be Part of Your Diet
Berries are one of the most impressive foods in the human diet, having impressive levels of antioxidants and other nutrients despite their size.3 Raspberries and blueberries, which are two of the main ingredients in this ice pops recipe, have high total antioxidant capacity, which stems from the abundance of bioactive compounds. Berries are a good source of flavonoids, vitamins and minerals,4 which explains why adding them to your diet may:
- Help maintain skeletal health. Blueberries are a good source of iron, phosphorus, calcium and magnesium, which are essential minerals that help support bone structure and strength.5
- Promote cardiovascular health. The active compounds in berries may assist in the regulation of systolic blood pressure, glucose levels and inflammatory gene expression, which directly influence your cardiovascular disease risk.6
- Combat cognitive decline. Berries are loaded with flavonoids, which were found to be beneficial for the preservation of cognition. A 2012 study has found that cognitive decline among the elderly can be delayed by up to 2 1/2 years by regularly consuming berries.7
- Improve digestion. Berries contain high amounts of dietary fiber, which may help slow down digestion and facilitate better weight management by making you feel full longer. Their high water content also helps relieve constipation and promote regular bowel movements.8
What Is Coconut Cream?
The coconut plant is the source of some of the most beloved products in the diet and wellness department, including coconut water and coconut oil. Another worthwhile product is coconut cream or milk, a popular milk alternative that’s ideal for people who are unable to tolerate dairy products.9 While it’s often interchanged with coconut water, coconut cream actually refers to the substance extracted from grated coconut meat and water.
Like coconut water, coconut milk is rich in numerous nutrients like vitamins C, E, B1, B3, B6, iron, sodium, magnesium and phosphorus, which are all essential in the overall functioning of the human body.10 Some of the health benefits you can get by adding this to your diet include the following:
- Influences fat regulation and metabolism. Coconut milk is rich in medium-chain triglycerides (MCTs), which may be transformed into ketones, a much more efficient fuel for the body. By providing the body with a healthier source of fuel, fat storage becomes unnecessary, which may lead to better fat metabolism.11
- Supports cardiovascular health. In a 2013 study, it was found that regular consumption of coconut milk may contribute to the lowering of LDL or bad cholesterol, which may help reduce the risk of cardiovascular disease.12
- May support ulcer recovery. A 2008 animal study showed that coconut milk may have antiulcer properties. The animal subjects, after being given a mixture of coconut milk, had a 54 percent reduction in their ulcer’s area.13
Beat the Summer Heat With These Berry Bomb Pops
With summer now in full swing, what better way to keep yourself cool than by making these delicious berry bomb pops? You can make them for yourself or you share them with family and friends. Not only are you giving them a tasty summer treat, but you’re also providing a health boost because of the nutrients in the ingredients used.
About the Blog
Ruled.Me was created by Craig Clarke, a blogger who originally struggled with weight problems. The website not only focuses on the ketogenic diet as a way to lose weight, but as a lifestyle that can improve your quality of life. It contains dieting tips, strength and endurance exercises and various recipes for people who are struggling with their weight and nutritional deficiencies.
+ Sources and References