Sugar-free desserts are easy to make yourself. By consuming such sweets, you will calculate exactly how many calories you have received, and you will be sure that only ingredients healthy and healthy are included in the composition. Losing weight with homemade sugar-free sweets is easy and enjoyable.
It is necessary
- - bananas 2 pcs (it is better to choose very ripe);
- - coconut - 1 pc.;
- - avocado - 2 pcs. (choose soft fruits, they are more ripe and tender in taste);
- - dates - 2 - 3 pcs.;
- - almonds;
- - cinnamon.
Instructions
Step 1
Healthy homemade sugar-free ice cream can be carbohydrate or fatty depending on which product you use as your base.
Step 2
Banana ice cream will be higher in carbohydrates and lower in fat. Banana will not make ice cream very high in calories, since 100 g of banana contains only 90 kcal. The benefits of bananas for the body are undeniable. Banana is a source of potassium, and potassium is an essential trace mineral for the body. In addition, banana is rich in fiber, so it improves bowel function and contributes to the health and beauty of your skin. Bananas contain iron, which the body needs to maintain healthy hemoglobin levels in the blood. Bananas are also rich in tryptophan, an amino acid that is converted into serotonin in the body, which, in turn, improves your mood and creates a creative mood.
Step 3
Avocado ice cream will be very low in carbs, but high in fat. Avocado is a very healthy berry. It contains mono- and polyunsaturated fatty acids necessary for the body. Just like banana, avocado is high in potassium and fiber. In addition, this berry is rich in vitamins K, E, C, B vitamins and folic acid. Healthy avocado fat contains no cholesterol. For a low-carb diet, avocado ice cream is more suitable than banana ice cream. But after all, dessert is just a dessert, to feast on it sometimes and in small quantities, so you can diversify your healthy menu with both types of homemade ice cream.
Step 4
Homemade ice cream requires a delicate fatty component - unrefined coconut oil. This oil is a very useful dietary product, as it improves digestion and metabolism, prolongs the feeling of fullness and maintains blood sugar levels, and prevents the accumulation of fat in the body. Coconut oil is rich in mono- and polyunsaturated fatty acids and is also high in saturated fatty acids, which improve brain function (the myelin that covers the nerve fibers is composed of saturated fat). Also, this oil accelerates the regeneration of cells in the body (cell membranes are a bilayer that is built from saturated fats).
Step 5
Other components can be added already to taste, but it must be remembered that they increase the calorie content of the dessert. For example, to make ice cream sweeter, you can add date paste to it (100 g of dates contains 292 kcal). For an interesting taste, you can add almonds (100 g of almonds contains 645 kcal), sprinkle with cinnamon.
Step 6
So, step by step instructions for making healthy homemade ice cream.
Step 7
Prepare an ice cream base. Take 2 ripe bananas, peel them and cut them into pieces. Place the slices in the freezer until completely frozen. If you took an avocado as a basis, then the steps are the same.
Step 8
Make coconut oil. It can be purchased ready-made in the store, but it is better to prepare it yourself. Take the coconut, drain the coconut juice, extract the pulp. Coconut juice can be drunk just like that, it is a very tasty and healthy drink. Grind the coconut pulp in a blender until the state of the coconut flakes. Then add 1-2 cups of warm water to the resulting mass (depending on the size of the coconut), mix in a blender and leave at room temperature for 3 hours (you get white juice with pulp). Then strain this juice through a sieve. You will need the shavings later - you can add them to ice cream. Pour the resulting liquid into a flat wide container and refrigerate for a day. During this time, the coconut oil will separate from the juice into a white, very thick mass that floats on the surface.
Step 9
Remove the ice cream base from the freezer and grind it in the blender. Then add 2 to 4 teaspoons of coconut oil and coconut flakes. For added sweetness, chopped dates (or date paste) can be added. Mix everything again in a blender.
Step 10
Divide the mixture into 2 bowls and place in the freezer. As soon as the ice cream hardens, you can help yourself!
