– vegan – refined sugar free – gluten free – grain free – oil free –
Creamy banana ice cream base studded with all the mix-ins: peanuts, walnuts, pecans and dairy-free chocolate chips. If you haven’t tried this insanely healthy alternative to ice cream, put it at the top of your list! This recipe serves 2-4 people depending on how hungry you are.
A high-speed blender
A freezer-safe bowl or loaf pan
See below for a breakdown of nutritional information and substitutions.
To make this rocky road nice cream, you will need:
- Frozen bananas: one medium banana contains 16% of your daily potassium intake, 33% of your vitamin B6, 18% of your manganese, 14% of your daily vitamin C and 3 grams of fiber. It is a good rule of thumb to use 2 baby bananas in place of 1 standard banana. It is important that the banana is ripe not only for taste, but for quality. The more a banana ripens, the more resistant starches change to simple sugars that are easily digested and more antioxidants are present.
- Non-dairy milk, unsweetened: a great dairy-free alternative to cow’s milk since it has less calories and less sugar. Depending on your milk of choice, dairy-free milk is a great source of calcium and vitamin D. Be sure to buy unsweetened milk for this recipe to prevent added sugars. Any type of non-dairy milk will work for this recipe, but I suggest something with a creamier consistency like oat or soy milk.
- Pure vanilla extract: I recommend choosing a higher quality vanilla extract, as cheap vanilla extract often has artificial flavors and caramel coloring that disrupts digestive health. Stay away from extract that has propylene glycol, which is essentially just antifreeze. Pure vanilla extract is actually a great antioxidant and can reduce inflammation.
- Peanuts: a good source of plant-based protein and fiber. They are also an excellent source of biotin, which is essential for healthy hair, skin and nails. Raw peanuts have an active toxin called aflatoxin. I recommend dry roasted peanuts because the roasting process can kill some of this toxin.
- Walnuts: improves both brain and heart health due to their high omega-3 fatty acid content. A 1/4 cup of walnuts has 2.3 grams (206% DV) of omega-3, as well as 3.8 grams of protein, 1.7 grams of fiber, 47% of your daily recommended manganese and 44% of your copper. Even more impressive, walnuts naturally contain ellagic acid, an antioxidant often administered to cancer patients for its cancer-fighting properties.
- Pecans: loaded with vitamins, minerals, protein, fiber and healthy fats. Just 1/4 cup of pecans has 2.5 grams of protein, 2.6 grams of fiber, 0.3 grams omega-3 and 5.6 grams omega-6 — not to mention 68% of your daily recommended manganese, 36% of your copper, 15% of your zinc, 11% of your phosphorous and 11% of your magnesium.
- Dairy-free dark chocolate chips: although normally brought up with negative connotations, chocolate (particularly dark chocolate) in moderation has many health benefits, as it is loaded with minerals. Just 2 ounces (1/3 cup) provides 100% of your daily copper intake, 37% of your iron, 42% of your magnesium, 61% of your manganese, 25% of your phosphorus, 23% of your zinc and 16% of your potassium. Not many other foods can boast this many minerals! I recommend buying high quality, organic dark chocolate that is free from vegetable oils and artificial colors & flavors that disturb the digestive system. Furthermore, look for chocolate that is made with cacao rather than cocoa, since cacao is richer in magnesium, iron, potassium and calcium. For this recipe, I used dark chocolate chips made with 72% cacao. Anything above 70% cacao will provide you with the healthful benefits in chocolate. Remember to check the serving size of your chocolate, as very little is needed to get its benefits and over-consuming is not good for health.