We all scream for it: Make your own healthier ice cream

This paid piece is sponsored by Avera Health.

Summer is finally heating up just in time for National Ice Cream Day on Sunday, July 21. Every day is a good day for ice cream, but this is a day you can’t say no to it. The Avera dietary team is here to explain the facts about ice cream and how to make it healthier.

Fast facts about ice cream

To technically be labeled as ice cream, the product must contain a minimum of 10 percent milk fat. Some companies use closer to 20 percent milk fat because it’s the fat, after all, that makes ice cream creamy.

Soft-serve ice cream often can be a lower-calorie option because when it’s made, producers start with an ice milk base that’s part milk and part cream instead of just cream. But if your soft-serve selection is blended with chocolate goodies or topped with candy, it likely is no longer a better option.

If you want to make a slightly less-sinful frozen treat at home, try a combination of frozen fruit, Greek yogurt and flavoring extracts. You can add a little sweetener such as honey, agave nectar or maple syrup, but in many cases you won’t need it.

Let’s compare your options

All comparison portions are 1 cup:

• Full-fat premium cherry vanilla ice cream
  240 calories, 6 grams fat, 42 grams carbohydrates, 2 grams protein
• Cherry swirl frozen dessert (recipe below)
  135 calories, 1.5 grams fat, 24 grams carbohydrates, 7 grams protein
• Full-fat premium chocolate peanut butter ice cream
  360 calories, 22 grams fat, 38 grams carbohydrates, 8 grams protein
• Dark chocolate peanut butter swirl dessert (recipe below)
  242 calories, 6 grams fat, 47 grams carbohydrates, 7 grams protein

DIY ice cream

Harness the power of the frozen banana. It is a common ingredient in healthier homemade frozen desserts because it helps add a thicker, creamier texture with a fraction of the calories.

There are many recipes online, and many call for coconut milk but carefully consider what you choose. Canned coconut milk typically found in the Asian foods or baking section has 360 calories, 36 grams of fat, 3 grams of carbohydrates and no protein per cup. The coconut milk you find near the other dairy alternatives such as soy milk or rice milk has 80 calories, 5 grams fat, 7 grams carbohydrates, but again, no or very little protein.

Either way, you still come out ahead when you use these coconut milk choices instead of heavy whipping cream which has almost 800 calories per cup and 80 grams of fat.

Try these recipes to get started.

Cherry Swirl

Makes 2 cups

Ingredients

• 2 cups frozen cherries
• ½ cup plain Greek yogurt
• 1 teaspoon pure vanilla extract
• 1 tablespoon honey

Directions

1. Blend together cherries, ½ cup Greek yogurt and vanilla until smooth.
2. Transfer to a loaf pan.
3. Mix together remaining ½ cup Greek yogurt and honey, and drizzle over other ingredients in the loaf pan. Use a butter knife to gently swirl the mixture.
4. Freeze for at least four hours. Enjoy!

Dark Chocolate Peanut Butter Swirl

Makes 3 cups

Ingredients

• ½ cup plain Greek yogurt
• 4 frozen bananas
• ¼ cup maple syrup
• ⅓ cup cocoa powder
• 2 tablespoons natural peanut butter

Directions

1. Combine first four ingredients in a blender, and blend until thick and creamy.
2. Drizzle in the peanut butter; then pulse blender 2-3 times to incorporate.
3. Serve immediately.

Get more recipes and healthy food swaps at Avera.org/Balance.