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March 7, 2022

Vanilla Ice Cream – Nutrient Dense

by Slow Down Company

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Ice cream can be healthy!

When I say healthy, I’m typically referring to the nutrient-density of a food. Most foods can be made healthy by increasing the quality of the ingredients. Look at the difference between homemade vanilla ice cream versus store-bought vanilla ice cream:

healthy vanilla ice cream nutrient dense

When comparing these foods side by side, it’s hard to even consider them both ice cream when they are so obviously different. This homemade vanilla ice cream has fat, carbs and protein to make it a balanced dish.

Homemade ice cream is extremely high in vitamin A – the skin, hair and nails vitamin

This naturally sweetened ice cream isn’t just incredibly tasty and creamy. It’s actually good for you! Homemade ice cream is an incredible source of healthy fats, vitamins and minerals. It’s high in B vitamins, vitamin E, calcium and phosphorus – but most importantly, it’s extremely high in the most bioavailable form of vitamin A called retinol.

It’s important to recognize that there are two types of vitamin A found in food. The most bioavailable form of vitamin A is called preformed vitamin A (a.k.a. retinol). This form is only found in animal products – particularly liver, fish, eggs, milk, cream and other dairy products. The second type of vitamin A is called provitamin A carotenoids, such as beta-carotene in carrots and sweet potatoes. This type of vitamin A must be converted to retinol in order to be assimilated into the body.

There are two issues regarding provitamin A carotenoids as a primary vitamin A source.

The first issue here is that 45% of the population can’t convert provitamin A carotenoids to retinol. This means that plant-based sources of vitamin A aren’t reliable, at least for about half the population.

The second issue is that 12 mcg of beta-carotene is equal to 1 mcg of retinol. This means you need a lot more beta-carotene to get the required amount of retinol. Let’s put this into perspective. The RDA for retinol is 900 mcg for men and 700 mcg for women. One would need to eat roughly one whole sweet potato or 1 cup of carrots to get enough retinol. That doesn’t seem too difficult. Of course, this is assuming you’re even part of the population that can convert beta-carotene to retinol.

Just one serving of ice cream will give you half your daily retinol needs. If you want vibrant skin and healthy teeth, eat homemade ice cream!

Sources: https://www.xcode.life/23andme-raw-data/beta-carotene-conversion-vitamin-a/ https://doi.org/10.3945/ajcn.112.034850

Kitchen essentials
  • A mixing bowl or measuring cup
  • A whisk
  • An ice cream machine. I have the Cuisinart ice cream maker and I really love it!
Check out some of my other favorite healthy desserts!
  • Salted Caramel Nice Cream Recipe
  • Cookie Dough Nice Cream (Made with Bananas!)
  • Caramelized Banana Coconut Bake (Akwadu)
Naturally Sweetened Ice Cream
Naturally Sweetened Ice Cream
Naturally Sweetened Ice Cream
Naturally Sweetened Ice Cream - Vanilla Flavor
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Naturally Sweetened Ice Cream – Vanilla Flavor

Recipe by Vita Pura Health Course: DessertDifficulty: Easy
Servings

6

servings
Prep time

5

minutes
Total time

25

minutes

Ingredients

  • 3 egg yolks

  • 2 cups heavy cream

  • 3/4 cup skim milk

  • 3/4 cup pure maple syrup or cane sugar

  • 1 tsp vanilla bean powder

  • 3 tbsp unflavored collagen (optional)

Directions

  • Combine ingredients. In a small mixing bowl, whisk the egg yolks. Then mix in the heavy cream, milk, maple syrup and vanilla bean powder. If using collagen, you’ll want to dissolve the collagen in a small amount of hot water first then incorporate it with the rest of the ingredients.
  • Make the ice cream! Pour your mixture into your ice cream maker and follow the instructions on your machine to make the ice cream. It typically takes about 20 minutes for the ice cream to be ready.
  • Enjoy! You can serve immediately for a soft-serve consistency (my favorite) or transfer your ice cream to a sealed container and place in the freezer for an hour or two. Store leftovers in the freezer for 1-2 weeks.

Notes

  • Nutrition label includes addition of collagen.

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Nutrition Facts

6 servings per container

Serving Size1 servings


Calories422

  • Amount Per Serving% Daily Value *
  • Total Fat 30.6g 48%
    • Saturated Fat 19.0g 95%
    • Trans Fat 1.0g
  • Cholesterol 169.2mg 57%
  • Sodium 44.0mg 2%
  • Amount Per Serving% Daily Value *
  • Total Carbohydrate 30.5g 11%
    • Dietary Fiber 0.0g 0%
    • Sugars 30.2g
  • Protein 8.9g 18%
  • Vitamin A 372.7%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yum

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Bianca Soucy, Certified Health Coach

me

Hey there! I’m Bianca. I have a passion for creating simple, yet nourishing meals with local and seasonally available ingredients. I’m always dreaming of a slow, easy-going lifestyle – one where a homecooked meal can bring us all together. You can learn more about me by clicking here.

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