Boost Hydration with Coconut Water

By Melissa Halas-Liang, MA, RD, CDE

Fruity Coconut Water Freeze Pops 

Popsicles never fail to please! These are great to eat on their own or add to a tall glass of water.

Ingredients:

• Paradise Punch, Apple Island or Cherry flavored Vita Coco Kids
• Frozen pineapple tidbits or chunks, wild blueberries or raspberries

Directions:

1. Pour vita coco kids in ice tray or popsicle containers
2. Place 1-2 pieces of fruit in containers
3. Freeze, remove from tray, eat and enjoy –they’re fun and refreshing!

Apple Island Refresh

Lunch is often rushed at many schools today. So including a new beverage can help keep your child stay hydrated while adding to their daily fruit requirement.  Plus most kids enjoy a cold refreshing beverage!

Ingredients:

• 6oz Vita Coco Kids apple island coconut water
• ¼ cup frozen mango
• ¼ cup frozen pineapple
• ½ fresh kiwi
• 3 ice cubes

Directions:

1. Combine all ingredients listed in blender.
2. Blend and serve.

Nutrient Information:

• Calories: 102
• Protein: 0.95 g
• Carb: 25.65 g
• Fat: 0.39 g
• Fiber: 2.3 g
• Potassium: 422 mg
• Vitamin A: 24 µg RAE

Cherry Nectarine Coco Water

Yum! Cherry coconut water combined with a sweet nectarine chilled to perfection. This makes a great snack before or after soccer, tennis or dance class!

• 1 cherry vita coco water – 6oz
• 1 small nectarine
• 3 – 5 ice cubes

Directions:

1. Combine all ingredients listed in blender.
2. Blend and serve.

Nutrient Information:

• Calories: 92
• Protein: 1.37 g
• Carb: 22.61 g
• Fat: 0.41 g
• Fiber: 2.2 g
• Potassium: 459 mg

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About the Author

Melissa Halas-Liang, MA, RD, CDE

Melissa is a registered dietitian and certified diabetes educator with a masters in nutrition education. She is founder of SuperKids Nutrition Inc. where she is “saving the world, one healthy food at a time.” Read more about her Super Crew children’s books and her experience as a registered dietitian on the founder’s page. Discover how nutrition can help you live your best health potential through her on-line courses and subscribe to her blog, Melissa’s Healthy Living, for nutrition updates.

Website: http://www.superkidsnutrition.com