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Healthy Recipe: Red, White, and Blue Berry Popsicles for the Fourth of July

These popsicles pack in more fiber than a piece of whole-grain toast.

These popsicles pack in more fiber than a piece of whole-grain toast. Photograph by Ali Eaves.

Fresh fruit, Greek yogurt, and honey. That’s all you need to make patriotic popsicles that are tangy and refreshing and provide a whole serving of fruit.

The raspberries and blueberries are just lightly sweetened with honey, which is registered dietitian Colleen Gerg’s favorite natural sweetener, and each serving contains only 19 grams of sugar.

“Nineteen grams is only about half of the amount of sugar in a container of flavored yogurt, which most people wouldn’t consider ‘dessert,’” Gerg says.

The fruit in one of these treats also provides more fiber than your morning whole-grain toast and almost a third of your recommended daily intake of vitamin C.

“That’s a lot of nutrition for just over 100 calories!” Gerg says.

For a little protein, we paired the berries with sweet-tart Greek yogurt—they go together perfectly.

Yield: 7 popsicles

Per-popsicle nutrition: 104 calories, 0.5 grams fat, 0.2 grams saturated fat, 1.8 milligrams cholesterol, 25.6 grams carbohydrate, 19.1 grams sugar, 3.6 grams fiber, 2 grams protein, 110 milligrams potassium, 32.9 percent daily value of vitamin C.


Red layer:

2 cups raspberries

3 tablespoons honey

1 tablespoon freshly squeezed lemon juice

White layer:

½ cup low-fat vanilla Greek yogurt (We recommend the Cabot Greek-style low-fat yogurt with real vanilla bean)

Blue layer:

2 cups blueberries

2 tablespoons honey

1 tablespoon freshly squeezed lemon juice


1) Blend the ingredients for the red layer.

2) Pour evenly among the popsicle molds, filling about a third of the way up. Take care to avoid dripping too much onto the sides of the molds. If you don’t want to invest in popsicle molds, paper Dixie cups will work; just rip off the paper after the popsicles are frozen.

3) Freeze molds for one hour.

4) Put the Greek yogurt into a sandwich bag and cut a small hole in the corner. Squeeze a little into each mold on top of the raspberry layer, again taking care to avoid dripping on the sides of the mold.

5) Freeze for 30 minutes.

6) Blend ingredients for blue layer, then pour evenly among the molds, leaving about half an inch of room at the top to allow for expansion. Insert the popsicle sticks.

7) Freeze for at least four more hours.

Colleen Gerg, RD, is a nutrition advisor at Privia Health, a certified personal fitness trainer, and a nutrition consultant.

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