Want a decadent and healthy dessert? Try homemade avocado ice cream with cherries and almonds.
Why is it good for me?
We replace most of the saturated animal source fat normally found in ice cream with healthy fruit and nut fat- that’s right, avocado is a fruit! Not only do you still have a creamy texture, you get healthy fats that help reduce LDL cholesterol and increase HDL cholesterol. These fats also help you readily absorb vitamins and carotenoid antioxidants. Carotenoids are nutritious phytochemicals that give colorful pigments to certain fruits and vegetables (an example is beta-carotene, which converts to vitamin A in the body). A study published in Human Nutrition and Metabolism in 2005 demonstrated a 260-1,740% increase in carotenoid absorption! People who consume a higher amount of healthy fats in their diet often have lower bodyweight and lower body mass index (BMI- see posts from January 20th and April 23rd).
Avocados also contain a burst of antioxidants. Many are contained in the darker shade just under the peel. Several in vitro (“in the glass”) and animal studies in the laboratory have shown avocado antioxidants to oxidize and ultimately kill cancer cells while at the same time supporting healthy cells against oxidation and inflammation. You will benefit from Vitamins A,B(s),C, E, and K, as well as numerous minerals. Magnesium and potassium are needed for nerve transmission and proper maintenance of blood pressure, and potassium also ensures hydrated cells in the body. A hydrated cell is a healthier, more efficient cell. Phosphorous is needed for proper bone growth, Manganese and copper dismantle oxidants that are produced at the cellular level, and copper is also necessary for joint integrity. Zinc and iron are also provided.
Almonds have a heart-healthy fat profile similar to avocados, but no omega-3s. In a study published in the European Journal of Clinical Nutrition, people who consumed almonds had a reduction in artery-damaging C-reactive protein that was similar to the results provided by statin drugs. Almonds are also a great source of magnesium, copper, and boron.
Cherries have been shown to produce anti-inflammatory benefits on numerous levels, from reducing C-reactive protein to fighting cellular oxidation and the effects of arthritis- both osteo and rheumatoid.
Recipe
This makes three servings, eight ounces apiece
Total calories per serving: 327 kcal
Total Fat 14 g
Saturated Fat 3g
Total Carbohydrate 41 g
Fiber 13 g
Soluble 4 g
Insoluble 7 g
Sugars 27 g
Protein 14 g
1 avocado
1 cup part-skim ricotta
3/4 cup nonfat Greek yogurt
5 sweet cherries
6 almonds, chopped
5 tbsp agave nectar
2 tsp vanilla extract
1 packet gelatin*
Place all ingredients except cherries and almonds in a blender/food processor. Scrape all avocado material from inside peel. If you don’t have an ice cream maker, you can add one packet of gelatin to enhance texture and viscosity. Pulse food processor until blended smooth. Remove the cherry pits by simply pulling the cherries apart and tearing them into chunks. Fold with chopped almonds into the blended mousse, which is also enjoyable eaten at room temperature. The mousse or ice cream may also be enjoyed without the almonds and cherries.
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