The fruit snacks sold at conventional grocery stores may seem like a healthy option. They come in colourful packages with cute characters and even claim they’re “made with real fruit.” While some fruit snacks do contain real fruit, most come in concentrate form, which means the fibre and nutrients are removed and the sugar levels are super concentrated. According to national guidelines, children under two should have no added sugar in their diets, while children under the age of 18 should have no more than 25 g of added sugar per day. That’s an entire day’s sugar allowance in one typical pack of fruit snacks!
Traditional Choice: Fruit snacks are typically made from gelatin, fruit flavouring or concentrate, and some not-so-healthy food dyes. Although commonly considered healthy because their name makes people feel like they are consuming fruit in some form, unfortunately, they’re often loaded with added sugars, preservatives, and thickening agents. Fruit snacks are okay from time to time, but these colourful little gummies should be thought of as candy, and not a healthy daily snack.
The SWAP: Fortunately, some fruit snack varieties are healthier than others. Look for options labeled as “100% fruit” and definitely avoid artificial food dyes. Check food labels at the grocery store and look for fruit snacks that contain less than 10 g of sugar per serving. You can also make your own fruit snacks at home using our elderberry fruit snack recipe (see page ??). These tasty treats are easy to make, contain no refined sugar, and have additional benefits for immune health, thanks to elderberry syrup (note: you can also swap out the elderberry for blended whole fruit, like mango or berries). These tasty little cold-fighting fruit snacks are a great addition to your immune health routine during the colder weather and change of seasons. They’re made with only three ingredients and contain real gelatin, so they’re great for your skin and gut health too!
IMMUNE-BOOSTING ELDERBERRY FRUIT SNACKS
- Combine elderberry syrup, honey, and gelatin in a small saucepan over low heat.
- Stir continuously until the gelatin has completely dissolved and the ingredients are well mixed.
- Remove from heat and immediately transfer to a silicone mould using a dropper, or you can simply pour into a silicone cake pan.
- Once the mould is full, place in fridge for 30 minutes until hardened. If using a cake pan, cut the fruit snacks up into small squares, or use a fun cookie cutter shape.
Fruit snacks can be stored in an air-tight container for up to two weeks.
