COPYRIGHT Alyssia Sheikh Frozen Treats: 40 Healthier Recipes! © 2018, Alyssia Sheikh Mind Over Munch® [email protected] ALL RIGHTS RESERVED. This eBook contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this eBook may be reproduced or transmi!ed in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express wri!en permission from the author. www.mindovermunch.com All photos are property of Mind Over Munch®. DISCLAIMER: All content presented in this eBook is for informational purposes only. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease, nor is it intended to be a substitute for medical treatment. Please seek the advice of your healthcare professional for your specific health concerns. TABLE OF CONTENTS 1. Copyright 2. Master Table of Contents 3. Welcome Le!er 4. Legends & Notes POPSICLES ICE CREAM, SORBET, 5. Matcha Milk Popsicles FRO-YO & MILKSHAKES 6. Watermelon Green Tea Pops 25. Cherry Acai Ice Cream 7. Coconut Chai Pops 26. Avocado Ice Cream 8. Fizzy Raspberry Lemonade Pops 27. Banana Ice Cream 9. Caffeinated Chunky Monkey Pops 28. Raw Vegan Ice Cream Sandwiches 10. Strawberry Basil Limeade Slushy Pops 29. Cashew Vanilla Bean Ice Cream 11. Key Lime (Pie) Popsicles 30 Coconut Vanilla Ice Cream 12. Berry Oatmeal Breakfast Popsicles 31. Blueberry Sorbet 13. Strawberry Banana Pops 32. Strawberry Basil Sorbet 14. Matcha Lemonade Pops 33. Coconut Avocado Frozen Yogurt 15. Berry Vanilla Popsicles 34. Strawberry Banana Fro-Yo 16. Sparkling Watermelon Limeade Pops 35. Chocolate Peanut Bu!er Fro-Yo 17. Patriotic Popsicles 36. Strawberries & Cream Milkshake 18. Orange Pomegranate Iced Tea Pops 37. Cookies & Cream Milkshake 19. Anti-Inflammatory Gingerade Pops 38. Mint Chocolate Chip Milkshake 20. Fro-Yo Creamsicles 39. Banana Nut Milkshake 21. Vegan Fudgesicles 22. Frozen Fruit Popsicles 40. Conversions 23. Two Ingredient Pops WELCOME Welcome to my Frozen Treats eBook, completely dedicated to popsicles, ice cream, fro-yo, sorbet, and milkshakes! You have all been so supportive of the many eBooks that I have released over the past few years, and your many requests have inspired me to create a compilation eBook of fun frozen treats for summer—or any time of year you’re looking to cool off and enjoy a guilt-free sweet! In the following pages, you’ll find over 40 recipes for various frozen treats to inspire your sustainable healthy lifestyle. Most of these recipes are easily customizable, too, so you can make them your own! You can almost always omit ingredients you don’t like, or substitute with your favorites. I encourage you to take what you want from these ideas and leave what you don’t! I hope you enjoy these recipes as inspiration for your healthy lifestyle! I had so much fun creating these recipes, photographing them, and designing the eBook—I’m so excited to share it with you now and I can’t thank you enough for the support!. Remember that you can always head to www.mindovermunch.com for all of my easy recipes! For comments, questions, recipe requests, or anything else, please feel free to email me at [email protected]! I always love hearing from you! Sending you lots of love on your journey! Cheers! Alyssia Sheikh YouTube.com/mindovermunch @mindovermunch Facebook.com/mindovermunch alyssiasheikh @mindovermunch LEGENDS & NOTES Legends In This Book: The macronutrients—covering your calories, as well as grams of protein, carbohydrates, and fat—are noted for every recipe, along with sugar and fiber. You’ll also find a Dietary Preferences section indicating if a recipe suits Vegetarian (Veg), Vegan (V) (HINT: They are all vegan-friendly!), Paleo (P), Gluten-Free (GF), Dairy-Free (DF) and Nut-Free (NF) lifestyles based on what is highlighted. Substitutes will be noted next to the preferences section with an asterisk (see example below). NUTRITION per pop, yields 4 84 calories | 0g fat | 0g carbs | 2g fiber | 18g sugars | 0g protein **Sub maple syrup for Vegan Note: Coconut is NOT included in the Nut-Free lifestyle preference. If you have a nut allergy but are unsure if you are allergic to coconut, consult your doctor before trying these recipes. If necessary/possible, additional instructions are included to accommodate the noted preferences. Remember: T & Tbsp = Tablespoon • t & tsp = teaspoon • c = cup Notes: Rather than repeating some of the ingredient notes below throughout the eBook every time they appear in a recipe, I’m noting them all below for your reference as they apply throughout the eBook: GENERAL NOTES: Serving Sizes: Serving sizes in this book for popsicles are determined accounting for a traditional popsicle mold, which will hold about ½ cup of mixture. Serving sizes are noted for every recipe. Click here for the traditional popsicle mold I used. Nutrition: Nutrition is calculated per serving, and the serving size is noted above the macronutrients next to the word "Nutrition." Popsicles & Ice Cream Thawing: Popsicles and ice cream should be left on the counter for 5–10 minutes before removing from the mold or scooping. Storage Info: You can leave popsicles in molds in the freezer for a few days. For longer storage, remove from molds and place in individual freezer bags, or in an airtight plastic container with layers of wax paper or plastic wrap in between. The popsicles will last 3 to 4 weeks stored this way. Ice cream should be transferred to an airtight container and will last up to a week in the freezer. "Health" Claims: Keep in mind that "healthy" is relative. Some of these frozen treats are extremely light and low in calories, but some are indulgent. I still recommend all be consumed in moderation. All of the recipes found in this book are are made with primarily whole- foods ingredients and are cleaner than store-bought alternatives. You are also completely in control of the ingredients and added sugars. INGREDIENT NOTES: Milk: You can always use whichever milk you prefer. Nutrition calculations use almond milk or full-fat coconut milk, unless another unless another milk is noted. Use a soy or coconut milk if necessary for Dairy-Free and Nut-Free. If coconut milk is noted, I suggest using that to keep the recipe creamy. If "full-fat" is not specified, you may use either "full-fat" or "light." Greek Yogurt: For Vegan, Paleo, or Dairy-Free, sub full-fat coconut milk or non-dairy yogurt of your choice for recipes using Greek yogurt. Paleo: It is your responsibility to make sure you are using Paleo-approved ingredients, especially sweeteners. Vegan: All of the recipes in this eBook are vegan-friendly! It is your responsibility to make sure you are using a dairy-free milk and vegan sweetener (such as maple syrup instead of honey) if your dietary restrictions call for it. matcha milk popsicles All of the antioxidant power of matcha green tea powder, packed into a sweet and creamy popsicle! Coconut milk gives these pops a smooth, indulgent texture, and provides nutritious fats. So simple to make, so refreshing, and so GREEN! INGREDIENTS 2 cups (475 mL) coconut milk 1 Tbsp matcha powder 2-3 Tbsp honey, or sweetener of choice 1 tsp vanilla extract PROCEDURE • Add all ingredients to a blender and blend until well-integrated. • Pour mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy! NUTRITION per pop, yields 4 57 calories | 2g fat | 10g carbs | 1g fiber | 9g sugars | 0g protein 5 WATERMELON GREEN TEA POPS Healthy popsicles don’t get much easier than this. You only need iced green tea and watermelon—I don’t even think the sweetener is necessary! Just blend your ingredients together and freeze into a naturally-sweet frozen treat. INGREDIENTS 1 cup (155g) watermelon, cubed 1 cup (235 mL) green tea sweetener of choice PROCEDURE • Blend watermelon, green tea, and sweetener if desired. (Option: you can strain your mixture for super smooth pops.) • Pour mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy! NUTRITION per pop, yields 4 12 calories | 0g fat | 3g carbs | 0g fiber | 2g sugars | 0g protein 6 COCONUT CHAI POPS If you love an iced chai tea latte, why not freeze it into a popsicle?? The blend of chai spices and cinnamon is so refreshing, while the coconut shreds add a natural sweetness. Add sweetener if you like, but these pops don’t have to be sweet to be refreshing! INGREDIENTS 1 cup (235 mL) brewed chai tea, cooled ¾ cup (180 mL) coconut milk ½ tsp cinnamon 1 cup (100g) unsweetened coconut shreds sweetener of choice, if desired (these don’t have to be sweet to be refreshing!) PROCEDURE • Blend chai tea, coconut milk, and cinnamon together. • Once blended, stir in coconut shreds. • Pour mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy! NUTRITION per pop, yields 4 185 calories | 26g fat | 10g carbs | 7g fiber | 3g sugars | 3g protein 7 FIZZY RASPBERRY LEMONADE POPS This deliciously powerful pop is LOADED with vitamins, antioxidants, and even some fiber! (That’s right, fiber in a popsicle.) Use sparkling water to turn this pop into a fun, bubbly twist on traditional frozen goodies! INGREDIENTS ½ cup (120 mL) freshly-squeezed lemon juice (about 3 large lemons) 1 cup (125g) raspberries ¼ cup (60 mL) honey 2 cups (475 mL) sparkling water PROCEDURE • Muddle raspberries.