Healthy Chia Date Fudgesicle
Make healthy chocolate fudgesicles or vanilla or mint chocolate ice cream popsicles for kid-friendly healthy desserts, rich in protein, omegas, fiber, vitamins and anti-oxidants. All are gluten-free and can be dairy-free, sugar-free and fat-free depending on your dietary concerns.
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Want all of my hidden veggie recipes?
Want to make any comfort food, snack or dessert healthy, gluten-free and refined-sugar-free for you or your little one. Hide veggies in your or your kid’s favorite foods with easy, healthy swaps and add-ins. Browse my Hidden Veggie Recipe Cookbook.
You and your pickiest eater can eat more veggies and protein without trying to change your diet.
You never have to buy, prep, serve, clean or throw away unwanted food ever again.
Read below and browse my Hidden Veggie Recipe Cookbook for kid-friendly comfort foods, snacks and sweet treats that contain hidden fruits, vegetables and protein. Every recipe is gluten-free, and can be made with dairy-free, sugar-free, nut-free and organic ingredients. I only share recipes with simple steps and ingredients that kids can help prepare in minutes. Add vitamins, minerals, fiber , antioxidants, and anti-inflammatory nutrients to any of your favorite foods.
Eat the Rainbow Starter Recipe
Doctors, nutritionists and social media “experts” tell us kids (and adults) must “eat the rainbow” every day. Steam, blend and freeze the veggies below and simply hide the thawed cubes in your favorite foods. See full "Starter Recipe" and my favorite hidden veggie recipes in my Hidden Veggie Recipe Cookbook.
Zucchini
Broccoli
Spinach
Green beans. (haricots verts)
Peas (for added protein)
Red and orange bell peppers
Orange and purple carrots
Beets (use in moderation to avoid altering flavor too drastically)
White Diet Starter Recipe
Is your kid averse to any foods with green, orange, red, purple, or anything not the color of bread? For the pickiest eaters, use my “white diet” hidden veggie mix to hide veggies without changing the color or flavor of common kid-favorite foods. My particular picky eater “white-diet” consists of bread, pasta, butter, eggs, turkey meatballs, chicken nuggets and chocolate protein "milkshakes." See full "Starter Recipe" and my favorite hidden veggie recipes in my Hidden Veggie Recipe Cookbook. The white vegetables below contain the same vitamin and antioxidant profile as their colorful counterparts in my “Eat the Rainbow” veggie mix.
Yellow peppers
White carrots
Yellow squash
Cauliflower
White string beans (haricots verts)
Golden beets (use in moderation to avoid altering flavor too drastically)
After you make the “Eat the Rainbow” and/or “White Diet” hidden veggie mix starter recipe and freeze the veggie purée in ice cube trays, simply microwave one or more hidden veggie cubes for 30 seconds each to mix into your child’s favorite foods. With just 30 extra seconds, you and your family can eat the rainbow every day.
Stir Cube(s) into Your Favorite Foods
Eggs (scrambled, omelet, frittata)
Protein "milkshake"
French Toast (add to egg/milk mix to dip bread)
Tuna fish
Chicken salad
Barbecue beef, chicken or pork
Shredded marinated chicken
Ground beef or turkey
Mashed potatoes
Mac and cheese
Buttered noodles
Tahini
Barbecue sauce
Teriyaki sauce
Spread a Thin Layer onto Your Favorite Foods
Quesadilla
Grilled cheese sandwich
Peanut butter and jelly sandwich
Cinnamon toast
Cream cheese bagel
Not-From-Scratch Baked Goods
Use your favorite baked good recipe or store-bought mix, and replace all of the water or milk and half of the oil or butter with puréed fruit. You can also microwave one or more hidden veggie cubes (page 3 – 5) for 30 seconds each, and mix them into the recipe. Use hidden veggie cubes sparingly to avoid changing the flavor too drastically. To freeze for later: Double or triple the recipe; Place on a flat surface to freeze; Once frozen, transfer to a freezer bag; Re-heat in microwave or toaster oven as needed.
Choose a Baked Good Mix
Pancakes
Waffles
Muffins
Cornbread
Bread loaf or rolls
Brownies
Cookies
Cake
Choose a Brand
Simple Mills (gluten free)
Kodiak (added protein)
Miss Jones (keto and paleo)
Hungry Harry’s (allergen free)
Lakanto (sugar free)
Replace all water or milk and half oil or butter with fruit purée:
Applesauce
Mashed banana
Fruit pouch (any fruit and vegetable combination)
Canned pumpkin, butternut squash or sweet potato
Pureéd Cauliflower
Healthy Fudgesicle Notes
You can eat this recipe unfrozen for a healthy, delicious chocolate pudding, mousse or yogurt alternative.
I use the Magic Bullet Mini Blender or handheld immersion blender which are the perfect size for this recipe to add to small popsicle molds. They are more effective and easier cleanup than a regular blender.
Double or triple this recipe and blend with a handheld immersion blender a Vitamix to pour into large popsicle molds.
I sometimes add frozen (pre-steamed) cauliflower and/or frozen yellow squash (zucchini) for hidden veggies, if I have not prepped hidden veggie cubes (see starter recipe above). Frozen cauliflower florets blend smoother than cauliflower rice.
Unsweetened cacao powder has more antioxidants and is less processed than regular cocoa powder but you can easily swap these as long as it is unsweetened. You can also swap in carob powder for a caffeine, chocolate free fudgesicle, or make a vanilla ice cream popsicle with no chocolate. Consider adding more vanilla or dates or a tiny amount of pure peppermint extract.
Make sure to buy pure vanilla extract instead of vanilla flavor which contains sugar and other additives.
Dates add unrefined sugar, antioxidants, fiber and potassium, but you can replace this natural sweetener with liquid stevia, pure monk fruit powder or allulose for suger-free and sugar-alcohol-free alternative. Avoid sugar-free, sugar-alcohols that contain erythritol as most granulated sugar alternatives contain erythritol which destroys good gut bacteria.
For added protein and greens, I strongly recommend "Garden of Life Raw Organic Protein & Greens" protein powder because it is organic, raw, vegan and tastes great in chocolate or vanilla. It also contains 18 essential amino acids, probiotics, vitamins, microgreens and other superfoods.
Add Kidz Superfood Blend for a chocolate powder that contains 30 leafy greens, vegetables and fruits.
Don’t have time for all this? Simply mix or shake up milk and "Garden of Life Raw Organic Protein & Greens" and sweetener (liquid stevia, pure monk fruit powder or allulose) for healthy, nutrient-dense chocolate milk full of micro greens, superfoods, protein, prebiotics and probiotics. Add to ice cube tray or popsicle molds and pop in freezer.
Healthy Fudgesicle Recipe
Ingredients
1 cup milk of choice
4 medjool dates (see note above)
1 tablespoon organic, unsweetened cacao powder (see note above)
½ tsp pure vanilla extract (see note above)
Optional mix-ins: Depending on your or your child’s taste, add any seed or nut butter, banana, frozen (pre-steamed) cauliflower, liquid stevia, pure monk fruit powder, allulose, Ceylon cinnamon, superfood powder,
Optional veggie mix-ins: For added hidden veggies for adventurous eaters, mix in small amounts of organic carrot powder, organic spinach powder, organic broccoli powder and/or organic beet powder.
For added protein, add organic hemp seeds for a hidden protein, omegas, iron, magnesium, potassium and more essential vitamins and minerals etc (see note above).
Optional toppings: For ultra-picky-eaters, dip frozen fudgesicles in fun toppings: crushed cookie crumbles, natural-dye sprinkles, or melted stevia-sweetened dark chocolate, etc.
Directions
Add all ingredients to blender.
Blend until smooth (consistency of yogurt or chocolate pudding).
All chia seeds should be blended smooth so that they are invisible by sight and taste/texture.
You can your pudding/yogurt alternative as is with out freezing!
Taste and add more milk, dates, cacao, vanilla and/or other optional add-ins until you achieve the desired flavor and consistency.
Let freeze for at least 4 hours or overnight until fudgesicles easily pop out of mold.
Optional: One frozen, roll or dip in fun toppings (cookie crumbles, natural-dye sprinkles, or melted stevia-sweetened dark chocolate, etc.) to entice ultra picky eaters.
Want to make any comfort food, snack or dessert healthy for you or your little one? Make healthy versions of your guilty pleasures or hide veggies in your own favorite foods or kid-friendly favorites with easy, healthy swaps and add-ins. Browse my Hidden Veggie Recipe Cookbook.
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From my two-minute bread and cookie dough to my ten-minute chicken nuggets, biscuits, crackers, cookies and cakes, and more healthy hidden veggie meals, desserts, snacks, dinners and breakfasts like healthy chocolate chip banana bread that are fun and easy for kids and adults to “eat the rainbow” every day. Say goodbye to meal prep stress. You can feel good about eating and feeding your family healthy, unprocessed, comfort food, snacks and sweet treats that contain hidden fruits, veggies and nutrient-dense whole ingredients - start with my hidden veggie chocolate pudding and fudgesicle for a yogurt and ice cream alternative that makes for a delicious healthy dessert, snack or breakfast for toddlers, kids and adults and try my Hidden Veggie Cookbook for more secretly healthy kids recipes.