A Sweet & Healthy Summer Treat!


Flowing sundresses, dripping ice cream cones, sandy toes…yes, summer is in full swing!

Summer brings many pleasures, and chief among them, in my humble opinion, is the beautiful bounty of sumptuous summer fruit. Berries abound, bananas beam their sunshiny hue, melons, mangoes, cherries, plums, and peaches…the list of the mouthwatering juicy jewels of summer is as long as a summer’s day!

Fruit is the perfect summer treat and also packs a powerful punch in the nutrient department!

Loaded with fiber, jammed (no pun intended) with essential vitamins and minerals, and overflowing with antioxidants, fruit offers a treasure trove of nutrition perfectly gift-wrapped into small sweet parcels of joy! Honestly, that moment when you finally sink your teeth into a really good peach…need I say more?

Let’s take a dive into a little science and examine some fun facts about fruit’s many health benefits. Did you know that the source of fruit’s healthfulness can be linked to its vibrant colors?  

The robust reds in strawberries, raspberries, cherries, and watermelon are loaded with antioxidants and anti-inflammatory properties such as anthocyanin and lycopene and are exceptionally heart-healthy.

Orange and yellow fruits such as cantaloupe, peaches, bananas, and pineapple provide important immune support from vitamin C and beta-carotene, which also helps to keep our skin glowing all summer long!

Brain-boosting blueberries, blackberries, and plums are loaded with anthocyanins and antioxidants, making them one of our best anti-aging allies around!  

Happily, (I’ve started on this rhyme train, so I guess I’m just going for it!) fruit is also highly hydrating!

Summer fruits not only help us reach our daily fluid intake but also provide important electrolytes, including potassium, to help us stay hydrated and keep our muscles on the move! So, you can certainly feel great about giving your kids a juicy piece of fruit on a hot summer day and skip the sugary sports drinks!

Finally, fruit is full of our good friend fiber! Fiber helps to balance both our blood sugars and gut microbiome by feeding the good bacteria in our gut which then out crowds the unwanted bacteria. Summer fruits especially high in fiber include raspberries, blackberries, and kiwi.

As you can see, fruit really does pack a powerful punch in the nutrient department! Since we’re often searching for something cool and refreshing in the summer, I wanted to share my version of this popular viral TikTok treat, Frozen Summer Fruit & Yogurt Clusters. The perfect summer treat!

The protein from the yogurt helps to slow down the digestion and absorption of the fruit’s natural sugars, preventing blood sugar spikes and making this a super satisfying and delicious blood sugar-balancing treat!

Frozen Summer Fruit & Yogurt Clusters: 3 Ways!

Make them all, or choose your favorite fruity combo!

1. Berry Burst

  • 1 cup strawberries
  • ½ cup raspberries
  • ½ cup blueberries
  • ½ cup full fat plain Greek yogurt
  • 1 tablespoon honey or pure maple syrup
  • Slivered almonds for sprinkling (optional)

2. Mango Mania

  • 1 banana diced
  • 2 mangos, peeled, and diced
  • ½ cup pineapple, diced
  • ½ cup full fat plain Greek yogurt
  • 1 tablespoon honey pure maple syrup
  • Shredded coconut for sprinkling (optional)

3. Cherries Jubilee (think Cherry Garcia!)

  • 2 cups pitted cherries, chopped
  • ½ cup full fat plain Greek yogurt
  • 1 tablespoon honey pure maple syrup
  • Shaved dark chocolate for sprinkling (optional)

For the chocolate coating:

  • 1 cup dark chocolate chips
  • 1 TBSP coconut oil

To make:

  1. Place the chopped fruits of choice, yogurt, and honey into a medium-sized bowl and gently stir until well combined.
  2. Scoop heaping tablespoonfuls onto a foil or parchment-lined sheet pan. (Be sure to choose a size that fits into your freezer).
  3. Freeze for at least one hour.
  4. Melt the chocolate chips and coconut oil in the microwave in 30-second increments until melted. Stir well to combine.
  5. Remove the clusters from the freezer and drizzle each cluster with the desired amount of chocolate.
  6. If using toppings, sprinkle each cluster with desired topping immediately after drizzling with chocolate, as the chocolate will harden very quickly.

Clusters can be stored in an air-tight container in the freezer for up to a month.

TIP: Once the clusters become very frozen, they are extremely hard. I suggest taking them out of the freezer and letting them sit for about 5-10 minutes before eating. Then enjoy!

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Liz lives in Fairfield, CT, with her husband of 27 years, her bulldog Otis and enjoys weekend visits from her daughters, ages 18 and 21. Liz holds a Master’s degree in Human Nutrition, is a board-certified Nutrition Specialist, and is a licensed dietitian-nutritionist in Connecticut. As a breast cancer survivor, Liz is passionate about the role nutrition and lifestyle can play in preventing and treating chronic disease and has recently launched her private nutrition practice, A Little Healthier. Liz believes that even the smallest change to one’s diet and lifestyle can impact health in a meaningful way and that everyone can be “A Little Healthier.” Liz spends her free time in the kitchen cooking and developing (mostly) healthy recipes, taking long walks, spending time with friends and family, and traveling. Liz loves a good movie, a great meal, an even greater dessert, and an excellent margarita! 


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