Tasty Recipes from Recipe Wizards

Beat the heat this summer with a cool treat that’s a breeze to make: ice pops.

Kids love them for their chin-dripping sweetness; adults like them because they are easy and affordable.

And there are plenty of options: You can make fruit pops, pudding pops, yogurt pops and even cocktail pops. Get creative with add-ins like fresh herbs or whole berries.

With the myriad of fruit juices and healthy drinks now available you can make antioxidant-rich or ultra-healthy treats that even Oprah’s friend Dr. Oz would love.

Most ice pops are low-calorie and have little or no fat. Making your own allows you to control their sugar content, too.

Whipping up a refreshing fruit-flavored pop is as simple as blending fresh fruit to a puree, pouring it into a mold and freezing it – so take some time to be creative.

You can buy molds – they’re about $10 for four to six molds-or you can create your own with common household items. Molds in the shape of stars, rockets or swirls are sold online, at kitchen shops and at some big-box retailers. You can find standard square or cylinder molds, too.

Popsicles are the accidental invention of the late Frank W. Epperson. As a young boy in 1905, Epperson left a mixture of powdered soda and water outside all night with the stir stick still in it. The temperatures dropped, leaving a frozen treat for Epperson the next morning. Some 18 years later, he launched a line of fruit-flavored Eppsicles, which were later renamed Popsicles. And over the years, this accidental invention has evolved.

Green Tea and Mint Pops, anyone?

GREEN TEA AND MINT POPS

Serves: 6 / Preparation time: 1 hour (not all active time) Total time: 1 hour, 15 minutes (plus freezing time)

2 1/2 cups water

6 tablespoons sugar

4 tea bags of green tea

6 sprigs of mint, plus additional mint leaves (about 12)

Juice of 1/2 lemon

1 tablespoon honey

2 tablespoons toasted sliced almonds

In a medium saucepan bring the water to a boil. Stir in the sugar until it’s dissolved. Add the tea bags, mint sprigs and lemon juice. Allow the mixture to steep about 1 hour. Strain the mixture and stir in the honey to taste. Add a few fresh mint leaves and toasted almonds to the molds. Pour in the tea mixture and insert the sticks. Freeze for at least 6 hours. Remove from the freezer and let sit about 5 minutes before removing from the mold and serving.

From and tested by Susan M. Selasky for the Free Press Test Kitchen. Analysis per 1 ice pop. 73 calories (12 percent from fat), 1 gram fat (0 grams sat. fat), 16 grams carbohydrates, 1 gram protein, 2 mg sodium, 0 mg cholesterol, 0 grams fiber.

LEMONADE-ROSEMARY POPS

Serves: 6 / Preparation time: 15 minutes Total time: 20 minutes (plus cooling and chilling time)

2 cups water

3/4 cup sugar

1/2 cup fresh lemon juice

2 sprigs of rosemary plus additional rosemary leaves

In a medium saucepan bring the water and sugar to a boil. Stir and continue boiling about 3 minutes or until the sugar dissolves. Remove from the heat and cool slightly. Stir in the lemon juice and rosemary sprigs. Let sit about 30 minutes.

Meanwhile, take the remaining rosemary leaves and dip them in the lemonade mixture. Press the leaves on the inside of one side of the mold and place in the freezer while the lemonade is sitting.

After 30 minutes, the rosemary leaves should be frozen. Strain the lemonade mixture into the molds and insert the sticks. Freeze at least 6 hours. Will keep frozen for at least 3 weeks.

From and tested by Susan M. Selasky for the Free Press Test Kitchen. Analysis per 1 pop. 102 calories (0 percent from fat), 0 grams fat (0 grams sat. fat), 27 grams carbohydrates, 0 grams protein, 3 mg sodium, 0 mg cholesterol, 0 mg calcium, 0 grams fiber.

VANILLA-ORANGE FREEZER POPS

Makes: 10/ Preparation time: 10 minutes/ Total time: 15 minutes (does not include freezing time)

You can cut this recipe in half if desired. It will keep 3 weeks in the freezer. For an intense orange color, add a few drops of food coloring.

1 1/2 cups orange or tangerine juice

1 1/2 cups low-fat vanilla yogurt

1 to 2 tablespoons sugar

1/2 teaspoon vanilla extract

In a medium bowl whisk together the orange juice, yogurt, sugar to taste and vanilla extract.

Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding the pops.

From Eating Well magazine, August 2009 issue.

Tested by Susan M. Selasky for the Free Press Test Kitchen.

Analysis per 1 pop.

53 calories (17 percent from fat ), 1 gram fat (0 grams sat. fat ), 10 grams carbohydrates, 2 grams protein, 25 mg sodium, 2 mg cholesterol, 0 grams fiber.

TRIPLE MELON POPS

Makes: 8 / Preparation time: 15 minutes / Total time: 45 minutes (not all active time; does not include freezing time)

1 teaspoon honey mixed with

1/2 teaspoon lime juice or water

8 mint leaves

1 1/2 cups seedless cubed watermelon

1 1/2 cups cubed honey dew melon

1 1/2 cups cubed cantaloupe

3 tablespoons lime juice, divided

Have molds ready. Brush or dip the mint leaves in the honey-lime mixture and place the leaves on the inner sides and toward the top of each mold. Press into place. Place in the freezer until the mint leaves are set and frozen, about 30 minutes.

Meanwhile, in a food processor or blender puree each melon separately. Add 1 tablespoon lime juice to each melon mixture.

To layer, fill the molds 1/3 of the way with the honey dew melon mixture. Place in the freezer for 30 minutes. Remove and fill another 1/3 of the mold with the watermelon mixture; freeze 30 minutes. Finish with the cantaloupe mixture and attach the sticks to the mold. Partially freezing helps so the layers don’t run together. Freeze until solid. To serve, run warm water over the mold to unmold the pops.

From and tested by Susan M. Selasky for the Free Press Test Kitchen.

Analysis per 1 pop.

34 calories (0 percent from fat ), 0 grams fat (0 grams sat. fat ), 9 grams carbohydrates, 0 grams protein, 12 mg sodium, 0 mg cholesterol, 1 gram fiber .

WATERMELON-BLUEBERRY LIME POPS

Makes: 10 / Preparation time: 10 minutes/ Total time: 15 minutes (does not include freezing time)

3 3/4 cups coarsely chopped seedless watermelon

1/4 cup fresh lime juice

1-2 tablespoons sugar

1 cup fresh blueberries

In a blender or food processor, puree watermelon, lime juice and sugar to taste until smooth.

Divide blueberries among freezer-pop molds. Top with the watermelon mixture. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding the pops.

Adapted from Eating Well magazine, July/August 2009 issue.

Tested by Susan M. Selasky for the Free Press Test Kitchen. Analysis per 1 pop.

29 calories (0 percent from fat ), 0 grams fat (0 grams sat. fat ), 8 grams carbohydrates, 0 grams protein, 1 mg sodium, 0 mg cholesterol, 1 gram fiber .

ROOT BEER FLOAT POPS

Makes: 6 / Preparation time: 20 minutes Total time: 20 minutes (plus freezing time)

4 cups root beer

6-8 maraschino cherries, stemmed

2 1/2 cups vanilla ice cream

Pour cold root beer into a pitcher and put it in the freezer for about 10 to 15 minutes. This will make it very cold and almost syrupy, reducing the ice cream melt factor.

Put a cherry in each mold. Pour some root beer into each mold until it is half full. Place in the freezer.

Remove from the freezer and gently lower a small scoop of ice cream into each pop mold so it is about three-quarters full.

Slowly add more root beer until the molds are full. Scoop off the foam with a spoon. Freeze for at least 6 hours.

Remove from the freezer; let stand at room temperature for 5 minutes before removing the pops from the molds.

Adapted from “Pops! Icy Treats for Everyone” by Krystina Castella (Quirk Books, $15.95). Tested by Susan M. Selasky for the Free Press Test Kitchen. Analysis per 1 pop. 196 calories (30 percent from fat), 7 grams fat (4 grams sat. fat), 34 grams carbohydrates, 2 grams protein, 69 mg sodium, 26 mg cholesterol, 1 gram fiber.

MAKING YOUR OWN MOLDS

Plenty of household items can be used as ice pop molds.

Small paper cups, such as Dixie cups, work well. Place them in cupcake (regular or mini) tins so they stand still. This makes it easier to transfer them to the freezer. Ice cube trays or clean yogurt containers also work.

Once you add the liquid mixture to your own molds, let them freeze until just beginning to set before inserting craft sticks.

You can use mini, regular or large sticks; they are inexpensive and available at craft and grocery stores.

MINNEAPOLIS – As I discovered on a trip to Istanbul, Turkey, the flavors of the region are made for summer. Hot and hungry, I wandered through the city’s Grand Bazaar, where vendors vied for attention with promises of good deals on their carpets, silver and spices. In an out-of-the-way corner, a little cafe promised relief in the form of lamb kebabs and pita bread. I took the bait and, once refreshed, returned to the crowded bazaar.

For centuries, Turkey was the crossroads of the world as traders brought culinary traditions, as well as spices and other goods, from one country to the next. The result was an amalgam of memorable flavors. Like those early traders, I’ve incorporated traditional recipes from the expansive region – Middle East, North Africa, Mediterranean – for a summer menu that pays homage to those crossroads and their summer heat.

In your own back yard – or kitchen grill – you can prepare a refreshing meal with lamb kebabs seasoned with a spice blend popular in North Africa. Add the traditional cooling agent, raita (the Greek variation of the region’s yogurt sauce), a salad of bulgur wheat and parsley from the Middle East, Moroccan mint tea and icy granita from Italy – and you have a made-in-the-shade summer meal.

And the best news, wherever the cook may call home? This menu is quick and easy to prepare, and easily adapted for any size crowd or taste. Prefer chicken or beef to lamb? Then make the kebabs your way. The spice blend works with any meat.

As for the cook? With a menu this easy, any cook will have time – and energy – for guests.

Recipes from “Come One, Come All/ Easy Entertaining With Seasonal Menus,” by Lee Svitak Dean (Minnesota Historical Society Press).

MINT TEA

Serves 6.

Note: Mint tea, served hot, is a traditional Middle Eastern drink. If you prefer iced tea, either prepare the mint tea in advance and refrigerate it, or serve the tea, cooled, over ice. In that case, use a little more green tea leaves in the preparation because the ice will dilute it. From “Come One, Come All/ Easy Entertaining With Seasonal Menus,” by Lee Svitak Dean.

6 1/2 c. almost boiling water

3 bags of green tea, or about 1 tablespoon green tea leaves

20 spearmint leaves

2 tsp. sugar

Directions

Bring the water almost to a boil (green tea leaves need water a little less hot than black tea leaves so the tea doesn’t become bitter). Pour a little of the boiling water into the teapot to warm it; then discard the water.

Add the tea and the rest of the hot water. Let steep for 2 to 3 minutes. Add the mint and sugar. Serve immediately, or cool and serve cold.

Nutrition information per serving:

Calories 9

Fat 0 g

Sodium 3 mg

Carbohydrates 2 g

Saturated fat 0 g

Calcium 10 mg

Protein 0 g

Cholesterol 0 mg

Dietary fiber 0 g

TABBOULEH SALAD

Serves 6.

Note: In parts of the Middle East, where this is a traditional salad often served among the appetizer plates called “meze,” tabbouleh (tuh-BOO-luh) is scooped up into lettuce. The base of the salad is bulgur wheat and parsley. Bulgur is made of wheat kernels that have been steamed, dried and crushed; it has a chewy consistency. It can be found in the health-food section of supermarkets, in the aisles with rice and Middle Eastern foods, and in the bulk-food section. Sometimes it’s in a box that simply says tabbouleh salad. From “Come One, Come All.”

1 c. bulgur wheat

2 c. water

l c. olive oil

l c. fresh lemon juice (about 3 lemons)

1 bunch fresh parsley (either Italian flat-leaf or curly-leaf), chopped, or more

1 medium onion, finely chopped (about 3/4 c.)

1 large cucumber, peeled, seeded and diced (about 1 c.)

2 to 3 tomatoes, seeded and chopped (about 11/2 c.)

Salt and pepper

Lettuce leaves, if desired

Directions

Measure bulgur into a medium-size bowl. Bring 2 cups water to a boil; pour over bulgur, cover, and let sit for about 30 minutes, until bulgur has absorbed the water. Drain any excess.

Combine the olive oil and lemon juice, and toss with the bulgur. Add the parsley, onion, cucumber and tomatoes. Season to taste with salt and pepper. Refrigerate until 30 minutes before serving; it tastes best when it’s not too cold. Serve in a lettuce leaf, if desired.

Variation: Add 1/4 cup or more chopped mint to the salad.

Nutrition information per serving:

Calories 434

Fat 37 g

Sodium 31 mg

Carbohydrates 26 g

Saturated fat 5 g

Calcium 57 mg

Protein 4 g

Cholesterol 0 mg

Dietary fiber 6 g

Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 71/2 fat.

LAMB KEBABS WITH HARISSA

Serves 6.

Note: Harissa (hah-REE-suh) is a North African spice mixture (this makes about 1 cup harissa to toss with the lamb). If you would like to serve more harissa on the side, for food safety make a new batch or set some aside). If you use wood skewers, soak them in advance for about 20 minutes. From “Come One, Come All.”

2 tbsp. chile powder, such as ancho or chipotle (see box)

3/4 tsp. minced garlic (about 2 garlic cloves)

1 tbsp. fresh lemon juice

1/2 c. extra-virgin olive oil

1 tsp. salt

1 1/2 tsp. ground cumin

3 lb. boneless lamb shoulder or leg

1 red onion, cut in 1- to 1 1/2-in. chunks

Vegetable oil

12 to 18 skewers

Directions

To make the harissa: Combine chile powder, garlic, lemon juice, olive oil, salt and cumin. Adjust seasonings as preferred. If desired, make additional harissa to serve on the side with the kebabs. (Don’t re-use the harissa that was mixed with the raw lamb because of food safety reasons.)

To make the lamb kebabs: Trim exterior fat from lamb and discard. Cut lamb into 1- to 11/2 -inch cubes and toss them in harissa shortly before cooking.

Preheat the grill or the broiler. Oil grate or broiler pan for easier turning of the meat. Alternate meat and onion chunks on skewers, leaving a small space between pieces of meat. Cook over high heat until meat is at preferred doneness, turning once after about 5 minutes, and cooking an additional 2 or 3 minutes for medium rare. Serve kebabs atop a bed of rice.

Nutrition information per serving:

Calories 405

Fat 29 g

Sodium 500 mg

Carbohydrates 4 g

Saturated fat 6 g

Calcium 26 mg

Protein 32 g

Cholesterol 105 mg

Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable, 4 lean meat, 31/2 fat.

RAITA

Makes about 2 cups.

Note: Some variation of this cucumber yogurt dip (called RY-tah in India) is served all over the Middle East and along the Mediterranean to cool the palate when spicy foods are served. For smaller pieces of cucumber, grate it. From “Come One, Come All.”

1/2 cucumber, peeled and seeded

1 c. plain nonfat yogurt

1/2 small onion, diced (about 1/2 c.)

2 tbsp. chopped parsley

Salt and white pepper

Directions

Pat the cucumber with paper towels to get it as dry as possible. Dice to make about 1/2 cup.

In a medium bowl, combine the cucumber, yogurt, onion and parsley; stir to mix. Season to taste with salt and pepper. Marinate at least 1 hour in the refrigerator to blend flavors.

Nutrition information per 1/3 cup:

Calories 28

Fat 0 g

Sodium 33 mg

Carbohydrates 4 g

Saturated fat 0 g

Calcium 87 mg

Protein 3 g

Cholesterol 1 mg

Dietary fiber 0 g

Diabetic exchanges per serving: 1 vegetable.

LEMON GRANITA

Serves 6.

Note: This is best served the day it is prepared, when the ice crystals are large and flaky. They look like tiny snowflakes. Meyer lemons are particularly good with this (but hurry as their season is almost over). If you let the granita freeze solid, you will lose the flaky texture – and end up with sorbet, which isn’t so bad, either. From “Come One, Come All.”

3 c. water

1 c. sugar

Zest of 2 lemons

3 c. juice (from 6 large lemons)

Directions

In a saucepan, boil the water, sugar and lemon zest together until the sugar dissolves. Remove from heat and mix in the lemon juice Cool.

Pour into a shallow container, such as a 9- by 13-inch pan, and cover. Freeze until the edges are frozen, about 1 to 2 hours. Remove the pan from the freezer and, using a fork, scrape the ice, moving from the edge to the center. Return to the freezer.

Repeat at least three times, every 30 minutes or so, until the mixture has become large ice flakes. Serve the same day as made.

Nutrition information per serving:

Calories 155 Fat 0 g Sodium 30 mg

Carbohydrates 41 g Saturated fat 0 g Calcium 19 mg

Protein 1 g Cholesterol 0 mg Dietary fiber 1 g

Diabetic exchanges per serving: 3 other carb.

BASMATI RICE

Serves 6.

Note: Basmati rice has a nutty, perfumed aroma. The cooking method in this recipe comes from Raghavan Iyer, a Minneapolis author of several Indian cookbooks, including “660 Curries” and “The Turmeric Trail.” Before the rice is cooked, he rinses it several times to remove the starch. Then he soaks the rice for 30 minutes. This method makes for perfect fluffy – and fragrant – rice. It can be made in advance and reheated by covering the rice with boiling water and then draining it.

1 1/2 c. uncooked basmati or other long-grain rice

2 1/4 c. cold water

Directions

To rinse rice, place it in a medium saucepan and add enough water to cover. Rub the grains of rice with your fingers to remove the starch and any dust; drain. Repeat several times, draining each time, until the water is clear.

Once clean, add 2 1/4 cups cold water to the rice and soak for 30 minutes. Bring to a boil, stirring once; reduce heat to medium-high. Cook uncovered 5 to 6 minutes, stirring occasionally until most of the water has evaporated.

Reduce heat to low. Cover and cook 5 minutes; remove from heat and let stand covered 5 to 10 minutes. Fluff with a fork before serving.

Nutrition information per serving:

Calories 163

Fat 0 g

Sodium 1 mg

Carbohydrates 37 g

Saturated fat 0 g

Calcium 9 mg

Protein 3 g

Cholesterol 0 mg

Dietary fiber 1 g

Diabetic exchanges per serving: 2 1/2.

ALL ABOUT HARISSA

The cook controls the intensity of the heat in harissa, which will depend on which chile you use. If it’s dried ancho chiles (which are large and mild), you’ll have a milder flavor than if you use small dried red peppers, such as cayenne. (Often, the packaging indicates the level of heat for a particular chile. Chipotles, for example, are rated 5.5 on a 10-point scale; ancho chiles are at 3.5.)

You can find the chiles already ground in some supermarkets that carry a variety of Mexican chile seasonings. Or you can buy the dried peppers whole and grind them yourself. To grind whole dried chiles, first remove the stems and, if possible, scrape out the seeds if the peppers are hot (wear gloves to protect your hands from the oils). Process to a powder using a blender or food processor. A 1-ounce package of dried chiles makes more than enough ground chile for this recipe.