Back-to-school season comes with early alarms, packed lunches and busy afternoons. And in the South, those after-school hours are still plenty hot.
That’s why in this ParentingU ExtraCredit, April Hamilton, RN, pediatric GI and healthy weight nutrition nurse with Our Lady of the Lake Children’s Health, shares one of her favorite cool-down tricks: smoothie popsicles made from protein-packed Greek yogurt and colorful, vitamin-rich fruits.
“I call it breakfast with a bonus,” April says. “You get a smoothie in the morning and a frozen treat for later.”
Even better? It’s a recipe that lets kids play along.
From Smoothie to Popsicle: One Recipe, Two Snacks
April’s go-to smoothie base starts with plain Greek yogurt, no added sugar or sweeteners.
“It’s straight-up probiotics — all the good bacteria you want,” she explains. “And it’s loaded with protein, which keeps you feeling full longer.”
From there, it’s all about building flavors and having fun. April blends frozen pineapple with a splash of 100% pineapple juice for one flavor. Then she added fresh-squeezed orange juice and a handful of frozen mixed berries — blueberries, raspberries, strawberries, blackberries — for another.
“The idea is to swirl different flavors in the cup,” she says. “It gives a marble effect, and it’s a great way to sneak in a variety of fruits and nutrients.”
Let the Kids Take the Lead
One of April’s biggest tips? Let the kids choose their fruits and help make the pops.
“They can totally do this themselves,” she says. “Let them pour, scoop, swirl. That’s how you get buy-in.”
And don’t stress over perfection. “I don’t like perfect being the enemy of good,” April adds. “If they’re excited about what they made, they’re more likely to eat it.”
Nutrition with a Twist (Literally)
April notes that berries are full of flavanols, natural plant compounds with antioxidant power. But skip the banana in this one if you want the full benefit — turns out it can block flavanol absorption. Who knew?
Instead, April suggests flavor twists like:
- Peanut butter powder for a protein punch
- Mango for color and sweetness
- Even a touch of spinach for a stealthy veggie add-in
And for those feeling extra adventurous: “Have you ever seen a blender bike?” April laughs. “You pedal the bike and it powers the blender!”
Pro Tips for Pops
April uses leftover cups from last year’s lunchbox stash to freeze her smoothie pops — no fancy molds needed. But she’s a fan of reusable popsicle molds with built-in drip catchers too.
Either way, she recommends filling the cups halfway with one flavor, adding another swirl on top, and using the popsicle stick to blend just enough for a marble effect.
Freezing tip: Leave popsicles in the freezer for at least 8 hours, or overnight, for best results.
“You end up with something that’s refreshing, full of nutrients and actually fun to eat,” April says. “That’s a win!”
Snack Smarter This School Year
With just a blender, some fruit and a little help from your junior kitchen crew, you can turn busy mornings and tired afternoons into something a little more joyful — and a lot more delicious.
