Cool summer treats

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Foodwise Column with Jillian Rose, RD

Mango orange frappe

No summer would be complete without at least a few cool treats. Sometimes those “few” treats turn into more than we realize, but summer eating does not have to mean a growing waistline. There always seems to be a reason to treat yourself: the summer parties, potlucks, barbeques or just those really hot days. In order to keep enjoying these activities and indulge in some treats, while still maintaining a healthy eating pattern, practice the 80/20 rule: 80% of the time you should make the healthy choice for your body and 20% of the time you can give yourself a break and have a treat.  So, if you only enjoy an ice cream bar or a flavoured iced cappuccino once in a while, there is nothing to worry about. However, if your “treats” turn into everyday occurrences, perhaps some planning ahead and good shopping may help you stay satisfied, without overdoing it. Here are some tips:


  • Plan out your grocery order before getting to the store to avoid “impulse” buys, and avoid going grocery shopping on an empty stomach.
  • Plan for healthy meals and snacks that curb your hunger and keep those intense cravings at bay.

Keep in mind that treats do not always have to be the least healthy item available. Substitute high-fat, high-sugar frozen treats with healthier options. Browse the frozen treats section of your local grocery store for tasty items like fruit purée ice pops – look for those without added sugar in the ingredient list. Try the new fat-free, non-dairy PC Blue Menu Coconut Water Ice Pops (only 80 calories each).  Mini frozen pops can also satisfy cravings for something cold and sweet without tempting you to go overboard.

Fruit can also be a sweet summer treat! Try some of these ideas:

  • For a great treat for kids and adults alike, place cut fruit on skewers and put in the freezer until frozen and enjoy. Or blend fruit into a puree in various fruit combinations such as strawberry and kiwi and pour into Popsicle molds. 
  • Going to a summer party? Offer to bring a dessert option and make a healthier version such as cut fruit with a Greek yogurt and peanut butter dip.
  • Grill fruits like peaches and pineapple, and drizzle with balsamic vinegar or top with coconut for a delightful BBQ treat.
  • Make banana pops by freezing bananas on skewers or Popsicle sticks. Once frozen, drizzle with melted chocolate or peanut butter, top with shredded coconut or sliced almonds.

The recipe below is sure to refresh and revive you on a hot day. Happy summer eating!

Mango Orange Frappé


1 cup (250 mL)  PC 100% Purée & Juice Mango Orange Blend1 cup (250 mL)  PC Blue Menu Mango Sherbet2 cups (500 mL)  ice cubes1 tbsp (15 mL)  fresh lime juice


Place juice, sherbet, ice cubes and lime juice in blender. Blend on high until smooth. Pour into four glasses. Serve garnished with strawberries and sliced kiwi fruit, if desired.


Makes 4 servings

Per serving: 80 calories, 0.4g fat, 5mg sodium, 20g carbohydrate, 0g fibre, 0.3g protein

Recipe Source:


Jillian Rose is a Registered Dietitian with Atlantic Superstore in Amherst, Nova Scotia. Have a nutrition question? Want to book an appointment or educational store tour for yourself or your community group or business? Contact me by calling (506) 866-2115 or by email at


Upcoming events:

Drop in and visit Jillian at her booth at the Amherst Superstore on Sunday, July 27, 9 a.m. to 3 p.m. to get answers to your nutrition questions and sample a healthy treat!




Organizations: PC 100

Geographic location: Amherst, Nova Scotia

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