Crossfit Blog

In the Kitchen

in Nutrition by Coach Amanda

Reminder: Monday Schedule is 8:00 ONLY

It is sad to say, but the summer is coming to an end. This weekend will be the end of picnics and parties. (sigh)

What better way to represent to end of summer than with rocket popsicles!? When I was younger, I loved the ice cream truck. Ok...that's a lie. I still love them....and I think I would be an awesome ice cream truck driver and would play cool music instead of that creepy song that they normally play.

Check out these Paleo Rocket Popsicles - courtesy of Stupid Easy Paleo - and bring them to your picnic this weekend!

Prep time: 15-20 min     Freeze time:  2-3 hours     Makes: 12 pops


Red layer…raspberry lime

    2 cups coconut water*
    3 Tablespoons lime juice
    1 Tablespoon lime zest
    1 cup raspberries (about 6 oz), quartered

White layer…coconut white peach

    1 white peach, peeled and chopped [hint: squeeze lemon juice on them to prevent browning]
    1.5 cups full-fat coconut milk

Blue layer…lemon blueberry

    2 cups coconut water*
    3 Tablespoons lemon juice
    1 Tablespoon lemon zest
    1 cup blueberries, halved


    12 dixie cups (3 oz. size)
    24 plastic straws or 24 popsicle sticks


    Place 12 dixie cups on a sheet tray or in a muffin tin (I used a mini muffin tray). Clear a space in the freezer that the tray will fit in.
    Mix the different coconut waters (coconut water + lime juice + lime zest and coconut water + lemon juice + lemon zest) in separate containers. DSC_0767 DSC_0769
    Build your red layer first. Equally divide the quartered berries into the cups (about 2 raspberries per cup). Add about 2 Tablespoons of the lime coconut water to each cup. Freeze until solid. DSC_0774
    Build the white layer next. Equally divide the chopped white peach into the cups. Add about 2 Tablespoons of coconut milk to each cup. *IMPORTANT: Only partially freeze this layer then stick the straws or popsicle sticks in! Return to the freezer until solid. DSC_0810 DSC_0812
    Build the blue layer last. Equally divide the halved blueberries into the cups. Add about 2 Tablespoons of lemon coconut water to each cup. Freeze until solid.
    Peel the paper cups away and trim the straws down to size. I like the double straw or double stick method because it makes them easier to hold.
    Try to eat it before it melts!

*You’ll have a bit of extra coconut water left over…drink up and enjoy.

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