Ice on a stick for these hot days

We're just coming out of some record-breaking heat. 

But anytime is the right time for ice pops.

Ice pops can be a great, low-calorie treat, since it usually takes longer to eat them than it takes to drink the same volume of sugary soda.

For some summer fun, try making your own ice on a stick. Use something as simple as Kool-Aid, or brew up some exotic ice teas and freeze them. Lemonade and other sour juices are also good choices – sour tastes help quench your thirst and usually make you less thirsty. Experiment with some of the recipes below and you’re sure to find a new favorite.

It’s easy to make ice pop molds by using 3- or 5-ounce paper cups, like Dixie cups. Use a plastic spoon as a stick, and fill the cups with your beverage of choice, then pop them in the freezer. Or, just fill your ice cube trays with your favorite juice. These ice pops will keep for about two weeks in your freezer, if they last that long.

These refreshing summer treats are sure to have you reminiscing about summer days gone by. Enjoy.

Strawberry Cream Pops

2 cups strawberries, rinsed and hulled

1/2 cup light sour cream

2-3 tablespoons sugar (to taste)

2 teaspoons lemon juice

In a blender, add the berries and blend until smooth. Press the mixture through a fine strainer and throw away the seeds. Return the berry puree to the blender and blend in the sour cream, sugar and lemon juice. Pour into molds and freeze. Makes 6 servings.

Nutritional Information (per serving)

Calories: 71

Carbohydrates: 11g

Protein 1g

Fat: 2g

Sodium: 15 mg

Kiwi Lime Pops

3 cups kiwis, peeled

2/3 cup lime juice, fresh or bottled

1/4 cup sugar (to taste)

In a blender, add kiwis and blend until pureed. Add lime juice and sugar and stir until sugar is dissolved. Pour into molds and freeze. Makes 6 servings.

Nutritional Information (per serving)

Calories: 110

Carbohydrates: 28g

Protein: 1g

Fat: 0g

Sodium: 2mg

Orange Cream Pops

2 cups orange sections, pureed, or orange juice

1/2 cup light sour cream

1/4 cup sugar (to taste)

Using a blender, blend oranges until smooth. Press the mixture through a fine strainer and throw away the pulp. Or, substitute orange juice for oranges. Return the orange puree or orange juice to the blender and blend in the sour cream, sugar and lemon juice. Pour into molds and freeze. Makes 6 servings.

Nutritional Information (per serving)

Orange Cream Pops:

Calories: 88

Carbohydrates: 17g

Protein: 1g

Fat: 2g

Sodium: 15mg

Cranberry-Raspberry Pops

3 cups raspberries, rinsed

2/3 cup cranberry juice

3-4 tablespoons sugar

In a blender, blend the berries until smooth. If you want fewer seeds, push the mixture though a fine strainer and throw away the seeds. Add the cranberry juice and sugar to the berry puree. Stir until the sugar dissolves. Pour into molds and freeze. Makes 6 servings.

Nutritional Information (per serving)

Calories: 69

Carbohydrates: 17g

Protein: 1g

Fat: 0g

Sodium: 2mg

The information in this column is meant for people who want to keep their kidneys healthy and blood pressure down by following a low-sodium diet. In most cases, except for dialysis patients, a diet high in potassium is thought to help lower high blood pressure. These recipes are not intended for people on dialysis without the supervision of a registered dietitian.

[Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. A recipient of the Susan Knapp Excellence in Education Award from the National Kidney Foundation Council on Renal Nutrition, she has a Master of Science degree in nutritional sciences from the University of Washington. See more of her recipes at www.nwkidney.org.]