How To Choose And Prepare Healthy Ice Cream

Joe Fowler
Author: Joe Fowler Time for reading: ~6 minutes Last Updated: October 30, 2022
How To Choose And Prepare Healthy Ice Cream

In this article, we will talk about how to choose the most healthy ice cream. Is frozen yogurt a healthier alternative? Homemade ice cream recipes without milk and sugar.

No matter where you are: at the beach, in the park or even at work, when the heat sets in, you want ice cream. Constantly and differently.

It seems that this passion for cold desserts appeared as early as the time of Alexander the Great, who liked to enjoy the combination of honey and ice. Marco Polo, returning from his travels in Asia, brought to Italy a lot of treasures, as well as the recipe for what would later be called sorbet.

Everyone loves ice cream, but we don't feel guilty about fully enjoying this melting dessert. After all, ice cream is a high-calorie product, saturated with fat and sugar. So, can you satisfy your ice cream cravings guilt-free? Yes, if you follow a few simple rules.

Size matters



A standard serving size of ice cream is only 1/2 cup, which is about the size of a tennis ball. Check supermarket freezers for single-serve ice cream. Small portions are much better than kilo portions. Most of us eat two or three times more than the recommended portion at a time. To help you control your portion size, never eat straight from the packet, instead serve yourself half a cup in a small bowl.

Avoid or limit your consumption of premium brands of ice cream

A serving of Haagen-Dazs Belgian Chocolate Super Premium Ice Cream has 330 calories, 21g fat (12g saturated) and 25g sugar. While a serving of regular chocolate ice cream contains 140 calories, 7g of fat (4.5g saturated) and 16g of sugar.

If you avoid high-calorie foods, try reduced-fat ice cream, although this often means losing the creamy texture and flavor. However, note that most low-fat ice creams still contain quite a bit of sugar.

Pay attention to frozen yogurts


Most frozen yogurts are low-fat or non-fat, but they can still be high in calories because of the added sugar that dulls the tartness of the yogurt. Therefore, stick to the recommended portion size and choose natural flavors, for example, berry. More exotic flavorings, such as coconut and peanut butter, often contain more fat and sugar. All stores have information on the nutritional value of the product. If you cannot find it, contact the seller.

Choose your sorbet carefully

Sorbet does not contain any dairy products, so it is naturally fat-free. But since sorbet is usually based on fruit or berries, it can be high in sugar. Read the label carefully before buying sorbet.

Avoid harmful fillings


Toppings in ice cream add a lot of calories, fat and sugar. The worst fillings include:

  • Caramel
  • Crushed lollipops
  • M&Ms
  • Crushed cookies (like Oreos)
  • Jelly candies
  • Pieces of chocolate bars
  • Granola
  • Dried fruits
  • Whipped cream
  • Fruits or nuts in syrup and glaze
  • Marshmallow

And be sure to avoid chocolate glaze or topping. 2 tablespoons of chocolate topping contains 210 calories, 15 g of fat (7 g saturated) and 16 g of sugar.

Choose natural fillings


Toppings should not completely overshadow the taste of ice cream. Shake the ice cream with chopped nuts or sprinkle with coconut shavings. Add bright fresh fruit, especially nutrient-dense berries. Instead of unnatural toppings, add dark chocolate chips. Different seeds, for example, sesame or chia, are perfect.

How about sugar free ice cream?

Sugar-free ice cream often contains sugar alcohols and other artificial sweeteners. Such sweeteners can lead to bloating, gas and diarrhea. However, for some people, such as those with diabetes, sugar-free foods are a great alternative. If you want to reduce the sugar content, use ice cream as a flavoring or as an additive by garnishing fresh berries with a couple of tablespoons of ice cream.

Are dairy-free frozen desserts healthier?

Vegan ice cream is perfect for people with lactose intolerance, as it does not contain dairy products. However, such ice cream can also contain a lot of fat and sugar. Ice cream made with coconut milk contains saturated fat, although coconut milk and butter do not appear to have the detrimental effect on cholesterol levels that saturated fat from meat and dairy products does. Almond and cashew frozen desserts contain healthy monounsaturated fats, and soy milk-based frozen desserts may contain beneficial phytochemicals, albeit in small amounts.

Ice cream is a treat, but don't forget to read the label to estimate calories, fat and sugar. And even better, make ice cream at home, so you can be sure of its composition and quality. We offer you three recipes for natural homemade ice cream without milk.

Ice cream with raisins and rum (without milk and sugar)



This ice cream recipe requires no added sugar or dairy. Nutritious and fiber-rich dates and maple syrup add sweetness to the ice cream, while the combination of cashews and coconut cream creates a super-creamy, rich texture.

Ingredients for 4 cups

  • ½ cup raisins
  • ½ Cup of rum
  • 1 ½ cups raw cashews, soaked overnight in the refrigerator in cold water
  • 450 g of preferably low-fat coconut milk
  • 3 Art. l. coconut oil
  • 3 Art. l. maple syrup
  • ½ Cup pitted dates
  • 2 tsp. vanilla extract
  • ¼ tsp. kitchen salt

Method of cooking

  • Place the raisins in a small bowl and pour in the rum. Let it stand for at least an hour (or overnight).
  • Drain the water in which the cashews were soaked. Rinse them with cold water.
  • In a blender, grind cashews, coconut milk, coconut oil, maple syrup, dates, vanilla and salt.
  • Pour the rum in which the raisins were soaked into another container.
  • Add 3 tbsp. l. rum in a blender. Mix again until the consistency is uniform.
  • Cover and refrigerate for 3-6 hours until the mixture is frozen.
  • Then pour the mixture into an ice cream maker and freeze according to the manufacturer's instructions.
  • Transfer to a cold-retaining container, garnish with raisins, and store in the freezer until serving.
Avocado ice cream (without milk)


Did you know you can make avocado ice cream? Yes, your favorite source of healthy fats plays a major role in this recipe for tropical ice cream. The creamy super fruit provides monounsaturated fats, nutrients and fiber, while coconuts, bananas and vanilla create a delicious tropical flavor.


  • 3 very ripe large bananas
  • 150 g of coconut cream
  • 2 ripe medium avocados, cut in half, pitted
  • 2 Art. l. coconut oil
  • ½ Cup of maple syrup
  • 2 Art. l. vanilla extract
  • 2 Art. l. bourbon
  • 1 tsp. lime juice
  • A generous pinch of sea salt
  • Toasted unsweetened coconut (optional)

Method of cooking

  • In a blender, combine all ingredients except the toasted coconut. Beat until smooth.
  • Transfer to a bowl, cover and refrigerate well (at least 3 hours or overnight). Be sure to cover with cling film to avoid discoloration.
  • Transfer the mixture to an ice cream maker and freeze according to the manufacturer's instructions. Serve immediately, or transfer to a container and freeze.
  • Garnish with toasted coconut, if desired.
Chocolate-banana ice cream (without milk)


Another option of delicious and healthy ice cream without milk. There are only 6 ingredients in it, but it tastes as good as store-bought.


  • 1 ripe banana
  • 3-4 century l. cocoa
  • ½ cup
  • A pinch of salt
  • 1 Art. l. maple syrup
  • 1 Art. l. coconut oil

Method of cooking

  • Mix all the ingredients in a blender until smooth.
  • Pour into a bowl and refrigerate for 3-6 hours.
  • Then transfer to an ice cream maker and freeze according to the instructions.

And finally, see how to make ice cream if you don't have an ice cream maker in the next video. Bon Appetit!



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