A popsicle a day keeps the doctor away? With these strawberry mango immune boosting popsicles, that just might be the case! A delicious, nutritious, kid-approved recipe to keep on hand during the cold and flu season!
So, I just got done creating an Immune Boosting 3-Day Meal Plan which inspired me to create these popsicles. First of all, my kids love popsicles. Second of all, my kids now request to make popsicles – which are much healthier than the store-bought ones they love so much. And last but not least – my kids don’t eat the greatest. Therefore, I wanted to create popsicles with immune fighting ingredients for the cold and flu season – because my kids eat popsicles all-year round.
These popsicles can help to fill in those nutritional gaps for adults and kids alike! All you need are a few ingredients and some popsicle molds.
Ingredients
These popsicles contain immune boosting nutrients like probiotics, prebiotics, vitamin A, vitamin C, and vitamin D. Let’s go over each ingredient so you can understand why I chose it and how it can help build a healthy immune system! This recipe makes about 8-10 popsicles, depending on the size of your popsicle molds.
Strawberry or Unflavored Dairy Kefir (2 cups)
Kefir is similar to a drinkable yogurt but with more probiotic strains! I used strawberry Lifeway kefir for this recipe which contains 12 different probiotic strains. The bacteria within our gastrointestinal tract plays a role in our immune system by creating a barrier against entry of unwanted pathogens. A healthy balance of probiotics and prebiotics can lead to a more diverse and resilient gut microbiome.
Vitamin D is not found in many foods and deficiency is becoming more and more common. Studies have shown that vitamin D deficiency has been linked to an increased risk of infections, including respiratory tract infections. Lifeway kefir is the most popular brand of kefir and a good source of vitamin D!
You can sub with Greek yogurt but look for “live, active cultures” or “probiotics” on the container. Bonus if you can find one with vitamin D! Yogurt typically contains less probiotics strains, but kefir does have a tangy taste to it. It is also a little bit higher in added sugars.
Chia Seeds (2-3 tablespoons)
Chia seeds are a good source of prebiotic fiber, which acts as food for the good bacteria in our gut. Therefore, I added a few tablespoons to go along with the kefir.
Feel free to omit if you feel like your children will not consume them in a popsicle. A good substitute would be frozen or fresh banana, which would add some flavor while also providing prebiotic fiber as well.
Frozen Mango (1 cup)
Mango is one of the best sources of beta-carotene and vitamin C – two nutrients with antioxidant properties to boost immune function by protecting the body against free radicals. Consuming foods rich in vitamin C can help with the prevention and treatment of colds.
Strawberries (1 cup)
Strawberries are another rich source of magnesium and vitamin C – just 8 strawberries provides more vitamin C than even oranges! If using frozen strawberries, additional liquid like water or milk may need to be added for easier blending.
Vanilla Extract (1 1/2 teaspoons)
This helps to create a tastier flavor, but could easily be omitted.
Honey (2-3 tablespoons)
While optional, I highly recommend adding honey due to the tangy flavor of kefir. If you prefer a tangier popsicle and think your kids won’t mind it, by all means – leave it out or substitute with stevia, monk fruit or preferred sweetener.
I tested this recipe without the honey and my kids did not like them. Taste test the popsicle mixture after blending and decide if it needs it!
Protein Powder (optional)
Protein is a very important macronutrient for a healthy immune system. It helps to create antibodies which fight off infections. If you have a good tasting protein powder, adding a scoop to this recipe could be beneficial. Protein powders that are third-party tested with minimal ingredients are safe for children to consume.
Other Ideas to Boost Immune Fighting Potential
Some Questions You Might Have & Tips for Success
Is Kefir Safe for Children to Consume?
Kefir is an up and coming probiotic beverage and unfortunately there just isn’t a lot of research regarding its’ safety for children. HOWEVER, Lifeway Foods is the leading producer of kefir in the United States and states that their products are safe for children to consume.
Lifeway even has a kefir product line for kids and conducts research on the benefits of kefir for children. Therefore, I feel very confident that using this product is safe and beneficial!
How Do I Make This Recipe Dairy-Free?
Per their website, Lifeway kefir is 99% lactose-free and appropriate for sensitive tummies. There are also dairy-free kefir options like coconut kefir – but I have not tried it in this recipe.
What Do I Do If My Blender Isn’t Liquifying?
Yes, this recipe produces a thick popsicle mixture that some blenders might have difficulty trying to liquify. Just add 1/2 cup of water to the blender and that should thin out the consistency.
How to Make Immune Boosting Popsicles
This recipe makes about 8-10 servings.
These popsicles are best consumed within a few weeks. The probiotic potential will decrease the longer the kefir is frozen.
Add Ingredients to a Blender
Add all ingredients to a blender and blend or puree until smooth. Make sure to shake up the kefir prior to pouring. If the mixture seems too thick, add about 1/2 cup of water. Taste test – if it seems too tangy, add more honey or preferred sweetener.
Story Time: My kids are used to making popsicles, however, trial 1 for this recipe we decided to use a blender instead of a Nutri-Bullet. So, I was teaching my oldest how to press the buttons. I turned my head for two seconds to grab something, and she decided to turn it on without the top on it! You can see she was very disappointed in herself! Oh well, we learned some lessons and they were really excited to eat them.
Pour the Mixture Into Popsicle Molds
Carefully pour the mixture into popsicle molds and then put the popsicle sticks in place. If you do decide to make these with your children, fear not – it doesn’t matter if you make a mess. They will still turn out great!
Refrigerate and Enjoy
Refrigerate for at least 5-6 hours or overnight. Dip the popsicle mold into warm water for easy removal. Store in an airtight container in the fridge, separated by parchment paper so they don’t stick. Enjoy!
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Strawberry Mango Immune Boosting Popsicles
Ingredients
- 2 cups strawberry or unflavored Lifeway kefir
- 1 cup frozen mango
- 1 cup strawberries (may need to add more liquid if using frozen)
- 2-3 tablespoons chia seeds
- 1/2 tablespoon vanilla extract
- 2-3 tablespoons honey
- 1 scoop vanilla protein powder, optional
Instructions
- Add all ingredients to a blender and blend or puree until smooth. Make sure to shake up the kefir prior to pouring. If the mixture seems too thick, add about 1/2 cup of water. Taste test – if it seems too tangy, add more honey or preferred sweetener.
- Pour the mixture into popsicle molds.
- Refrigerate for at least 5-6 hours or overnight. Dip the popsicle mold into warm water for easy removal. Store in an airtight container in the fridge, separated by parchment paper so they don't stick. Enjoy!
Notes
- These popsicles are best consumed within a few weeks. The probiotic potential will decrease the longer the kefir is frozen.
- Kefir is tangy, which some people prefer. However, I taste tested with my kids and they wouldn’t eat these popsicles without the honey. Therefore, I strongly recommend adding some in.
| Nutrition Facts | |
|---|---|
| Servings: 8 | |
| Amount per serving | |
| Calories | 104 |
| % Daily Value* | |
| Total Fat 2g | 3% |
| Saturated Fat 0.3g | 1% |
| Cholesterol 1mg | 0% |
| Sodium 30mg | 1% |
| Total Carbohydrate 19.3g | 7% |
| Dietary Fiber 2.6g | 9% |
| Total Sugars 17.5g | |
| Protein 3.1g | |
| Vitamin D 1mcg | 5% |
| Calcium 115mg | 9% |
| Iron 1mg | 3% |
| Potassium 92mg | 2% |