Cooling off in the summer heat with healthy treats

Jul. 8, 2026

By Mary Wade Burnside and Anna Ash

Beating the summer heat usually includes sugary cool treats that, while refreshing, can be made at home with more nutritional benefits.
These three recipes — Creamsicle Popsicles, Strawberry Beet Applesauce and Peanut Butter Frozen Yogurt Bars — will hit the spot on a hot day.
The Creamsicle Popsicles also have a secret ingredient — zucchini. The citrus masks the taste but you still get the nutrients!
This recipe also has the benefit of being highly hydrating while also containing ingredients such as lutein, which reduces inflammation.
The Strawberry Beet Applesauce is designed to help replenish the body after a hard workout in the sun and to help support detoxification. This combination of fruits and vegetables also has the ability to lower blood pressure, fight inflammation and increase the rate of iron absorption from the beet provided to this mix. For an added health benefit, you can keep the green tops on your strawberries since they are packed with nutrients and are going to be pureed into the mixture.
And mixing Greek yogurt, peanut butter and chocolate creates a nutritionally dense snack that offers a surprisingly high protein to calorie ratio, functioning as a healthy Reese’s Cup alternative. This combination is also popular for blending the probiotic benefits of yogurt with the healthy fats of peanut butter to provide lasting fullness. One of these Peanut Butter Frozen Yogurt Bars offers over 11 grams of protein. Also, unlike traditional chocolate desserts that use butter or heavy cream, this mix gets its texture from heart healthy monounsaturated fats in the peanut butter.

Creamsicle Popsicles
*1 lb of tangerines mandarin oranges
*1 white zucchini
*¾ cup your favorite milk (whole milk, coconut milk, soy or nut based)
¼ cup maple syrup
1 teaspoon vanilla extract

Zest tangerines into a bowl and set aside, then peel tangerines and separate them into segments. Remove zucchini skin and cut into ½ inch slices
Place both the tangerines and zucchini on a baking sheet and freeze in a single layer for four hours until frozen solid.
Place frozen segments and zucchini slices into the food processor and process until crumbly. Scrape down the sides. Add milk, zest, maple syrup and vanilla.
Process until smooth and creamy, adding more milk if the mixture doesn’t break down easily. The mixture should be thick and creamy.
Transfer to a popsicle mold, then freeze for at least four hours.
Remove and enjoy!

Strawberry Beet Applesauce
*Six apples, cored and roughly chopped, Gala, Pink Lady or Honeycrisp. Leave skins on for extra fiber.
*One medium beet (about 5 ounces) washed, peeled and roughly chopped
*16 oz strawberries (fresh or frozen), about 4 cups
*1 ½ tablespoons lemon juice and zest if using whole lemons
1 tsp cinnamon ( optional)
1 cup water

Combine all prepped ingredients into your Crock-Pot, Instant Pot or large stock pot.
For Crock-Pots, cook on medium high for four to six hours. For Instant Pots, cook on high pressure for eight minutes following your machine’s operation standards for quick release pressure. On a stovetop in a stock pot, cook on medium heat until the water comes to a boil and then reduce the heat and cook until all fruits and vegetables are fork tender.
Using an immersion blender or a stand blender, purée the sauce to your desired consistency. If the sauce is still too thin, add it back to the cooking container and cook it down until it reaches the desired texture. The sauce will thicken as it cools down.
Enjoy warm or refrigerate until completely cool before transferring to an airtight container for up to a week in the fridge or in your freezer for months.

Peanut Butter Frozen Yogurt Bars
*1 cup plain Greek yogurt
*½ cup creamy peanut butter
1 tablespoon maple syrup
1 teaspoon vanilla extract
2 tablespoons peanuts (optional)
1 cup chocolate chips or chopped chocolate ( 6 oz)
2 tablespoons coconut oil

Line a baking sheet with wax paper or silicone baking mat. In a small bowl, combine Greek yogurt, peanut butter, maple syrup and vanilla extract. Stir until smooth.
Using a cupcake or ice cream scoop, make four to six mounds, using about half of the yogurt mixture. Put a popsicle stick onto each mound, then use the scoop to top each mound with remaining yogurt mixture. Use a small offset spatula or butter knife to slightly flatten the mounds.
Scatter chopped nuts evenly over each mound. Place the pan in the freezer for at least two hours or until frozen.
Once the yogurt mixture is frozen, add chocolate and coconut oil to a microwave safe bowl. Microwave for 30 seconds, stir and repeat until the chocolate is completely melted and the coconut oil is completely mixed into the chocolate.
Remove the pan from the freezer and dip each frozen yogurt pop into the melted
chocolate. Place the pops back on the sheet pan and enjoy immediately or return to the freezer. Let thaw for five to 10 minutes after removing from the freezer to soften for eating.
*Ingredients with an asterisk next to them are available through Monongalia County Health Department WIC. Call us at 304-598-5181 for more information.