Fermented Fruit Leather with Protein Punch

Fermented fruit leather with chia seeds - A great, portable and healthy snack --- The Nourishing Gourmet

By Andrea, from It Takes Time

This kid-friendly snack is not only low in sugar, it offers a nice touch of protein. The fermentation process helps reduce natural sugars, and the addition of chia seeds not only adds protein but  brain-boosting omega 3 fatty acids as well!

Once the fruit mixture is dried, simply cut into strips. Your kids will love this healthy version of the popular Fruit Roll-up!

Fermented fruit leather with chia seeds - A great, portable and healthy snack --- The Nourishing Gourmet

Method for Fermented Fruit Leather with Protein Punch

Place 2-3 cups fresh or frozen fruit chunks in food processor (S blade) or high-powered blender.

Process until a smooth consistency. (Shortcut option: Use store-bought unsweetened organic applesauce.)

Add desired spices (cinnamon, nutmeg, ginger) to taste.

Stir in 2 tablespoons whey, packaged culture starter or kombucha.

Blend thoroughly.

Add the fermentation starter.

Blend in the chia seeds.

Stir.

Pour fruit mixture into mason jar.

Cap the jar and place on shelf away from direct sunlight for 24-48 hours.

Spread the fruit mixture on sheets of unbleached, lightly oiled parchment paper or ParaFlexx sheets.

Keep the mixture fairly thin. If the leather is too thick it will be difficult to roll.

Dehydrate for 8-15 hours at a setting of 100-115 degrees. You will know the leather is done when you can peel it off the sheets. If some parts are still soggy, put the trays back and dry longer.

This kid-friendly fruit leather is simple to package in parchment paper or snack bag. Add a note or tie with raffia or ribbon. Pack an extra for your kids to share with a friend or teacher!

Fermented fruit leather with chia seeds - A great, portable and healthy snack --- The Nourishing Gourmet

Fermented Fruit Leather with Protein Punch
 
 
Kids love this real food version of the popular Fruit Roll-up! The fermentation step is optional, but helps reduce natural sugar and add a probiotic twist. I add cranberries to the fruit blend, to cut back on sugar and add a nice tart flavor.
Ingredients
  • 2-3 cups fresh or frozen fruit chunks
  • spices to taste such as ginger, cinnamon, and/or nutmeg
  • 2 tablespoons whey, kombucha, or packaged culture starter
  • ½-1/4 cup chia seeds
Instructions
  1. Combine fruit chunks in food processor (S blade) or high-powered blender.
  2. Add spices to taste.
  3. Blend thoroughly.
  4. Add the whey, kombucha or packaged culture starter.
  5. Add the chia seeds.
  6. Stir.
  7. Pour fruit mixture into mason jar.
  8. Cap lightly and place on shelf away from direct sunlight for 24-48 hours.
  9. Spread the fruit mixture on sheets of unbleached, lightly oiled parchment paper or ParaFlexx sheets.
  10. Continue to spread the mixture until fairly thin. If the leather is too thick it will be difficult to roll.
  11. Dry at 100 degrees for 8-12 hours until smooth and no longer sticky.
  12. Package as desired and enjoy!

Looking for more kid-friendly, healthy snack ideas?

 

Tart Cherry Fruit Snacks

Tart Cherry Fruit Snacks - Great for the kids, lunch boxes, and summer camp. ---- The Nourishing Gourmet

With a perfect balance of sweet and tart, these homemade fruit snacks are delightful. Plus, they are only a five-minute project! I love the beautiful jeweled tone they have – sometimes nature’s natural color tones really are best. And it goes without saying that they are a perfect snack for kids. It’s a lot cheaper to make your own too!

You only need a few ingredients for this recipe: Tart cherry juice, honey, and gelatin (or you could use agar agar).

I’m going to be making some more to send with my oldest when she goes to summer soccer camp next week!

A Note on Gelatin

Some of the same benefits of homemade broth are true for gelatin! I buy it from my affiliate Amazon (I used this brand in this recipe). If you prefer not to use gelatin or need a vegan option, you can try agar agar. I haven’t personally tried it out yet, so I can’t give advice on proportions, but I’ve heard it’s just as easy to use (and it’s a lovely way to enjoy the benefits of seaweed too!). Amazon also carries agar agar here .

You can also use adorable silicone molds to form fruit snacks, which is really fun. Take a look at these heart shaped molds or these cute gummy bear molds! Molds make the project even more fun.

You can find the tart cherry juice at many stores, including Trader Jo’s!

Other Gelatin Based Snacks and Desserts

Homemade Tart Cherry Fruit Snacks

4 servings

Ingredients:

  • 1 cup of tart cherry juice
  • 2 tablespoons honey
  • 3 tablespoons gelatin

Directions:

1. In a medium, heat-safe bowl, place ½ cup of the tart cherry juice. Sprinkle the gelatin over it and stir it in.

2. Heat the other half of the juice and the honey in a small saucepan over medium-high heat, until just starting to simmer.

3. Pour over the gelatin and juice mixture and stir until the gelatin is completely dissolved.

4. Pour into molds, or a small pan (I used a bread pan). Set in the refrigerator and chill until the gelatin is set. If not using molds, slide a knife around the edge of the pan and remove gelatin from pan.

5. Chop into small pieces. Enjoy!

Tart Cherry Fruit Snacks
 
Author:
Serves: 4
 
Ingredients
  • 1 cup of tart cherry juice
  • 2 tablespoons honey
  • 3 tablespoons gelatin
Instructions
  1. In a medium, heat safe bowl, place ½ cup of the tart cherry juice. Sprinkle the gelatin over it and stir it in.
  2. Heat the other half of the juice and the honey in a small saucepan over medium-high heat, until just starting to simmer.
  3. Pour over the gelatin and juice mixture and stir until the gelatin is completely dissolved.
  4. Pour into molds, or a small pan (I used a bread pan). Set in the refrigerator and chill until the gelatin is set. If not using molds, slide a knife around the edge of the pan and remove gelatin from pan.
  5. Chop into small pieces. Enjoy!

Disclaimer: Some links may be affiliate links, including Amazon links. Thanks for supporting this blog!

Dairy Free Pineapple Whip

This frozen whip allows pineapple to shine, and is perfect for a hot summer day. Frozen pineapple is blended with just enough coconut milk (and banana) to make a lovely sorbet-like snack or dessert. Using only 2 or 3 ingredients (depending on how you choose to make it), it’s also very simple to make. It reminds me a little of the famous Dole Whip at Disneyland! Homemade Dole Whip? I don’t mind if I do.This frozen whip allows pineapple to shine, and is perfect for a hot summer day. Frozen pineapple is blended with just enough coconut milk (and banana) to make a lovely sorbet-like snack or dessert. Using only 2 or 3 ingredients (depending on how you choose to make it), it’s also very simple to make. It reminds me a little of the famous Dole Whip at Disneyland! Homemade Dole Whip? I don’t mind if I do.

Now that the hot weather has been sticking around consistently, I find my desire to cook in a hot kitchen lowering with every passing day. This simple little snack was made up the other day when we had reached our limit with the heat. I sautéed up a quick one-pan meal, and then blended this together for our dessert. We piled in front of a good movie (with a window AC pointed at us), and enjoyed a relaxing simple meal.

It was lovely.

Notes on ingredients:

  • I made it two ways to experiment. The first batch had banana, which lent a sweet creamy flavor and texture to the whip. The only downside was that the banana flavor competed a bit with the pineapple. For my second batch, I blended frozen pineapple JUST with the coconut cream, and it was really lovely too! The pineapple flavor really shined, although it wasn’t quite as sweet as the one with banana. Next time, we are thinking of using only half the coconut cream, and using pineapple juice for the rest of the liquid. Yum! I think that using some pineapple juice in the mix will allow the pineapple flavor to really come through even more
  • It goes without saying that the better tasting your ingredients are, the better this sorbet will be. Use a really sweet pineapple for best results. I got my frozen pineapple at Trader Jos, which are delicious. However, you can also make your own by freezing pineapple chunks!
  • This is the coconut cream that I used (I like it because it’s rich and creamy with no BPA or gums.)

Notes on equipment needed:

You will need either a high powered blender or a food processor. I used the food processor this time.

Other Easy Treats for a Hot Day:

Dairy-Free Pineapple Whip

Serves 2

  • 2 cups of frozen pineapple chunks
  • 1/2 cup of full fat coconut milk or cream (plus more as needed)
  • 1 small banana, or half of a large one, optional (it’s even better if you use frozen banana chunks!)

1. *See notes above about ingredients* Place all of the ingredients into a high powered blender of food processor, and begin to blend. When working with frozen ingredients, it’s important to use high speed so that the equipment can handle the harder ingredients. Add more liquid, and scrape down the sides, as needed, until the mixture is completely smooth.

2. Serve right away, and enjoy!

Dairy Free Pineapple Whip
 
Author:
Serves: 2
 
Ingredients
  • 2 cups of frozen pineapple chunks
  • ½ cup of coconut milk or cream (plus more as needed)
  • 1 small banana, or half of a large one, optional (it’s even better if you use frozen banana chunks!)
Instructions
  1. *See notes above about ingredients* Place all of the ingredients into a high powered blender of food processor, and begin to blend. When working with frozen ingredients, it’s important to use high speed so that the equipment can handle the harder ingredients. Add more liquid, and scrape down the sides, as needed, until the mixture is completely smooth.
  2. Serve right away, and enjoy!

 

5 Healthy Ice Pop and Popsicle Recipes

These 5 healthy and delicious recipes for ice pops and popsicles are so simple and easy to make! They are all dairy-free, paleo and vegan-friendly, and kids love them.  ---- The Nourishing Gourmet
I have many sweet childhood memories of consuming cold popsicles under the glaring sun of Southern California. It was the perfect treat for a hot day. Like me, my kids love popsicles (whether the hot sun is out or not!). Today, I am sharing five delicious, and easy recipes for popsicles AND homemade ice pops (or pop up) style popsicles!

How does Chocolate Peanut Butter, Mango Green Monster, Strawberry Cream, Carrot Apple, and Pina Colada, sound? These five flavors are all unique and different from each other, and so beautiful too. I love the natural, vibrant colors of produce.

These 5 healthy and delicious recipes for ice pops and popsicles are so simple and easy to make! They are all dairy-free, paleo and vegan-friendly, and kids love them.  ---- The Nourishing Gourmet

Why I Love Silicone Ice Pop Molds

I was thrilled when I found these silicone ice pop molds!

  • Because of the tight lid, you can fill one up, and put it in the freezer without a stand to hold it upright. Score! So much easier to fit into the freezer.
  • Ice pops are pretty much made with water, sugar, and dye, so not my favorite snack to give to my children, by any means. This allows me to give them the same experience with healthy ingredients.
  • You can also pack them in lunches! I haven’t tried this yet, but a lot of parents send them to sports camp, or to school for a snack. What a great idea!

Popsicle and Ice Pop molds:

Note about Ingredients:

  • I used half coconut cream and half coconut kefir in all of my recipes for the liquid portion. You can use all coconut milk, coconut cream, thinned down coconut cream, or you can substitute a creamy milk, or milk alternative of your choice.
  • I used this coconut cream , and I also used this store bought version of coconut kefir. Coconut milk or cream combined with kombucha is also very flavorful and probiotic rich!
  • I used bananas almost entirely to sweeten the following recipes. How sweet your banana is, is a huge factor in how sweet the final product is. Always taste before freezing and adding another half of a banana, or sweetening with a little honey or maple syrup, if needed. If you don’t want to use a banana, you can take out, add more of the other fruit used, and then sweeten to taste with honey or maple syrup.
  • Each recipe makes enough for 4-6 ice pops, or popsicles

These 5 healthy and delicious recipes for ice pops and popsicles are so simple and easy to make! They are all dairy-free, paleo and vegan-friendly, and kids love them.  ---- The Nourishing Gourmet

Strawberry Banana

1 cup of coconut cream (I mixed with coconut kefir, see note above)
1 cup of strawberries
1 small banana

Blend together until smooth, pour into molds of choice, and freeze.

Pina Colada

3/4 cup of pineapple chunks
1 small banana
1 cup of coconut cream (I mixed with coconut kefir, see note above)

Blend together until smooth, pour into molds of choice, and freeze.

Chocolate Peanut Butter

1 small banana
1 cup of coconut cream (I mixed with coconut kefir, see note above)
2 tablespoons of peanut butter (or nut/seed butter of choice)
2 heaping teaspoons cocoa powder
2 tablespoons (or to taste) honey or pure maple syrup

Blend together until smooth, pour into molds of choice, and freeze.

Mango Green Monster

Use the banana, if needed, for extra sweetness. The mango is very sweet on it’s own, so you may get away without using the banana.

1 cup of diced mangos (I used frozen)
1 cup of coconut cream (I mixed with coconut kefir, see note above)
Handful of spinach leaves, or kale, or greens of choice
1 small banana, optional

Blend together until smooth, pour into molds of choice, and freeze.

Carrot Apple

There are two ways to make this flavor. I own a Blendtec and used the “whole juice” setting to blend a carrot and apple together. But you can also just use apple juice and carrot juice (store bought, or homemade).

1 small carrot, peeled, and trimmed
1 small apple, cored (I used a Granny Smith)

Using a Blendtec or Vitamix, blend the carrot and apple with 1 cup of liquid (I used water and coconut kefir), until very smooth.