The familiar tune of the Popsicle cart as it drives through your neighborhood is a great reminder of summers past. It’s also a reminder of a refreshing way to stay cool on a hot day.

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

For even more 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.

Experiment with some of the recipes below and you’re sure to find a new favorite.

It’s easy to make Popsicle molds by using 3-ounce or 5-ounce paper cups, such as 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.

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: 11 grams
Protein 1 gram
Fat: 2 grams
Sodium: 15 milligrams

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: 28 grams
Protein: 1 gram
Fat: 0 grams
Sodium: 2 milligrams

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)
Calories: 88
Carbohydrates: 17 grams
Protein: 1 gram
Fat: 2 grams
Sodium: 15 milligrams

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: 17 grams
Protein: 1 gram
Fat: 0 grams
Sodium: 2 milligrams

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.