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YouTube thumbnail image from the orange mango creamsicles video
These delicious DIY creamsicles are packed with vitamins, fibre and protein.
June 30, 2022

Kick off summer with these orange-mango creamsicles

What could possibly be a more refreshing way to beat the summer heat than a cold dessert? Bonus points for these orange-mango creamsicles being loaded with vitamins and protein, too!

A treasure trove of nutrients

“Orange and mango are both sources of vitamin C, which supports immune function and is a key player in the body’s healing process,” says Sarah Tiessen, registered dietitian in the McMaster Children’s Hospital’s Children’s Exercise and Nutrition Centre (CENC). “However, they are also high in natural sugar so moderation is key. These fruits have sugar but also fibre, and most people do not consume enough – fruits and veggies are a great source of fibre. Another benefit is the hydration that comes from them. Oranges and mangoes are about 85 per cent water.”

Creativity in customization

While this recipe calls for five simple ingredients, you can easily customize it to make it your own.

“Oats could be added to provide additional fibre and chia seeds could be added as a source of omega-3 fats,” says Tiessen. “Omega-3s are important for brain and heart health and can reduce inflammation.”

The Greek yogurt used in this recipe provides an opportunity to increase your child’s protein intake. Greek yogurt has about double the protein compared to regular yogurt.

“Protein is essential for building, maintaining, and repairing the tissues in our body,” explains Tiessen. “Flavoured yogurts contain more added sugar than plain yogurts. This recipe uses maple syrup to both sweeten the yogurt and allow you to control the sugar content.”

Time to tango

Making these orange-mango creamsicles is a fun activity you and your children can do anytime, especially now that school is out and kids are looking for something to do!

This recipe is courtesy of Meant2Prevent, a youth diabetes prevention initiative.

Orange-mango creamsicles (makes up to 8)

Ingredients

  • 1 cup fresh or frozen mango or banana
  • 1 large orange, rind removed
  • ½ cup orange juice
  • ½ cup plain Greek yogurt
  • 1 tsp. vanilla extract

Instructions

  1. Blend all ingredients in a blender until smooth.
  2. Divide evenly between popsicle molds and place popsicle stick in centre about halfway down. You may need to let these freeze part way before placing the popsicle sticks depending on the type of popsicle molds you have.
  3. Freeze until solid, about 4 hours or overnight.
  4. Enjoy!