Ice cream is high in saturated fat, calories and sugar that contribute to weight gain and poor health if eaten in excess. Unhealthy fats and sugar also increase plaque development in the arteries, which may lead to atherosclerosis and serious health conditions such as obesity, heart disease and stroke. To avoid these health risks but still be able to enjoy sweets and desserts as part of a nutritious diet plan, it is essential to substitute unhealthy ingredients with healthy choices. In this case, whey protein powder can be used to produce an ice cream treat that is low in calories, fat and sugar but high in protein --- essential for the growth, development and repair of muscle. It also helps satisfy the appetite and avoid sudden hunger cravings by keeping blood sugar levels steady. Include ice cream made with whey powder as part of a healthy diet plan with a regular exercise program for your good health.
How To Use Whey Powder in Ice Cream
Step 1
Prepare your blender or food processor by plugging it in, taking off the lid and ensuring it is in the off position. A high-powered blender such as a Vita-Mix works best for making thicker ice creams, but a standard one will also work.
Step 2
Scoop out 1/2 cup of low-fat, low-sugar vanilla ice cream from container and add to blender. Add 1 cup of low-fat milk to ice cream.
Step 3
Add 2 scoops, or approximately 30 grams, of chocolate- or vanilla-flavored protein powder to the blender.
Step 4
Measure out 1/2 cup of oatmeal to add to blender. Whole-grain oatmeal will help thicken the ice cream and provide a healthy source of carbs for energy and dietary fiber to aid in digestion. Chop up 1 banana and add to blender. Add 1 tsp of vanilla or maple extract for flavoring.
Step 5
Replace the lid on the blender. Turn on and blend at high speed for up to a minute until ingredients are thoroughly combined and desired consistency is reached. Consume immediately or place in the freezer in a tightly stored container to harden further and enjoy later.
Tips and Warnings
- You may substitute low-fat ice cream with frozen yogurt or thick Greek yogurt. Consider dairy alternatives if you have allergies or are lactose-intolerant to such foods as soy, rice or nut products. This applies to the ice cream, milk, yogurt and protein powder. Add a tablespoon of almond butter or other nut or seed butter for additional protein, healthy fats and flavor.
- Be aware of any food allergies or intolerances. Always speak with a health professional prior to any dietary changes that could affect your health.
Things You'll Need
- Blender
- 1/2 cup nonfat vanilla ice cream
- 1 cup low-fat milk
- 30 grams whey protein powder
- 1/2 cup oatmeal
- 1 banana
- 1 tsp vanilla extract
References
- Slim Smoothies: Over 130 Healthy and Energizing Recipes Without All The Calories; Donna Pliner Rodnitzky; 2003
- BodyBuilding For You: Designer Whey Protein Shake Recipe
- The Eat-Clean Diet Recharged: Lasting Fat Loss That's Better Than Ever!; Tosca Reno; 2009
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