Indeed, it’s possible to create some rather nutritious snacks using fruit as the foundation, inspired by classic treats like Fruit by the Foot and Gushers. With just a few modifications, you can tailor these snacks to align with your adult preferences and dietary needs. (It’s like having the best of both worlds!) Below are a few examples that fit the bill and are endorsed by a dietitian.
4 nostalgic, healthy fruit snacks you can easily prepare at home
1. Mixed berry fruit leather
Channeling the essence of Fruit Roll-Ups, this treat invites you to reconnect with your childhood. It requires just one ingredient: four cups of assorted berries! Blend them together, spread the mixture on a tray, bake it, and then cut it into fun shapes.
“This fantastic recipe converts whole fruit into an innovative way to consume it,” explains Supriya Lal, RD, MPH, a dietitian based in New York City. “Loaded with essential vitamins, antioxidants, and minerals found in the berries, this is an excellent option for those wanting to diversify their fruit intake.” (Additionally, it is less processed than conventional fruit leather and contains no added sugars.)
More precisely, blueberries are rich in antioxidants, beneficial for heart health, enhance brain function and mood, provide fiber, and help reduce inflammation. Additionally, blackberries are similarly loaded with antioxidants and fiber, and they promote heart and immune health.
2. Apple chips
If you’re in search of a crispy snack that can be made in an air fryer, your search ends here. Simply slice a few apples and soak the slices in a mixture of sugar, cinnamon, water, lime juice, and salt for added flavor. Air frying takes only 15 minutes, so this snack is quick and easy to prepare.
These chips offer health benefits too. For instance, Lal notes that apples are an excellent source of vitamins and fiber.
3. Strawberry-pineapple gummies
Here’s another nutrient-packed snack that brings back memories of your favorite gummy fruit treats from childhood (or even now—no judgment). Juice some strawberries and/or pineapples, pour the juice into a pan or container, stir in agar agar powder (a plant-based thickener), and use a syringe to fill a gummy mold. After chilling in the fridge for a bit, they’ll be ready!
Beyond the nutritional perks of strawberries and pineapples (or any fruits you choose), agar agar acts as a surprising source of protein. Alternatively, gelatin powder may be used, which Lal suggests can enhance the protein content. Though you may need additional kitchen tools for this recipe, the delicious results are well worth the effort if you’re a fan of fruit snacks.
4. Marbled smoothie popsicles
You might be surprised to learn how visually appealing freezer pops can be! To create these refreshing treats, blend together fruit, yogurt, honey, and vanilla. For added fun and health benefits, feel free to incorporate nut butter, chopped nuts, granola, or dark chocolate. Fill your molds and freeze them for at least four hours, and they can last for months!
There’s room for creativity here; you can prepare various flavors like mango-passion fruit, strawberry-raspberry, or classic blueberry. Just like the berries in previous recipes, mangoes and passionfruit are also packed with nutrients. “Mangoes are a good source of fiber, vitamin C, and antioxidants,” Lal points out. Additionally, passionfruit is rich in vitamin A and helps boost immunity and promotes digestive health.
And if you’re seeking a simpler option, check out these effortlessly made fruit popsicles that only require one ingredient!
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