Has everyone tried replacing canola and corn oil with coconut oil after my post last week? Your arteries and inflammation levels will thank you! Haha.
This week, let’s use a coconut product to make homemade ice cream!
One of the most amazing things about thoroughly steeping yourself in nutritional knowledge is the ability to make any dish healthy.
I have been eating homemade ice cream every weekend night and am still able to lose about a quarter to half a pound of fat a week (summertime is when I focus on leaning out).
Feel free to adjust the amounts of the following ingredients as you see fit.
- Pour 4 tablespoons grass-fed heavy cream, 1/3 cup coconut milk, and 2 tablespoons of raw almond butter into a blender. Add half an avocado and a banana.
- Optional ingredients to add while blending: a teaspoon of honey (I find the banana is sweet enough); half a scoop of chocolate protein powder (to bump up the protein content and add a sweet, chocolate-flavor); shaved raw cacao (I avoid the stimulants in cacao if eating the ice cream at night).
- Pour into a bowl and place in the freezer. Whip the mixture with a fork every 30 minutes. After about 2 hours, it should be the consistency of ice cream.
- Top with berries and / or crushed macadamia nuts.
That’s it! No need for an expensive ice cream maker or sacrificing your long-term health for store-bought ice cream.
Compared to the store-bought versions, this will be loaded with essential healthy fats (Omega-3, Conjugated Linoleic Acid, and Lauric Acid), all improving cardiovascular function and decreasing inflammation.
The avocado and berries will also provide a substantial amount of vitamins and minerals. One serving will provide 25-50% the daily requirements of Vitamin C, E, B6, K, Folate, Choline, Calcium, Riboflavin, Niacin, Pantothenic Acid, Magnesium, Potassium, Copper, and Manganese.
If you use protein powder you will also be getting important amino acids, improving performance, recovery, and mental functioning.
Clearly this meal offers quite a few beneficial nutrients, but check out the problematic elements, found in commercial ice cream, it does not contain:
Casein. The primary protein in dairy that causes allergic reactions and can damage the gut. (If someone has a life-threatening dairy allergy, I would recommend forgoing the heavy cream as it may contain traces of casein.)
Lactose. The sugar found in milk that makes “lactose intolerant” individuals sick after consuming most dairy products.
Gluten. Plenty of ice cream brands still contain gluten. If you recall, gluten has the ability to affect every cell in the body and cause hundreds of different health issues.
Corn Syrup and other sweeteners. The sugar in this dish comes solely from banana and berries, and occurs with over 20 grams of fiber, thereby slowing the release of the natural sugars.
Artificial Ingredients. Most ice cream contains various artificial flavors, colors, and preservatives. Many of these have been strongly correlated with cancer and neurological disorders.
Some of these ingredients are used to increase shelf life while others are used to decrease production costs (honey costs more than corn syrup and coconut milk more than dairy).
But, other ingredients are used to cause over-consumption, thereby increasing a company’s sales. For example, artificial sugars, gluten, and liquid dairy can easily override our body’s natural hunger signals.
I know from experience that I can easily eat over 1,000 calories of store-bought ice cream and still be hungry. However, when I make this recipe with a full avocado and more nuts, it adds up to less than 800 calories…and it is a challenge to finish. When consuming this much fiber and naturally occurring healthy fat, your satiety levels cannot be manipulated.
I would not recommend this as a daily meal for someone trying to lose weight as it does combine a fair amount of healthy fats and natural sugars…
But, if you are cleaning up your diet and afraid that you’ll never be able to enjoy ice cream again – don’t fear! With enough creativity in the kitchen, anything is possible!