According to Mayo Clinic, a high-fiber diet may help to reduce the risk of heart disease and diabetes while keeping the digestive system healthy. While your fiber needs may vary, 21 to 25 grams of fiber per day is recommended for women, and 30 to 38 grams per day is recommended for men. Fiber-rich whole foods are an essential part of a healthy diet, but fiber also can be added to other foods including sweets like ice cream.
Step 1
Top ice cream with fresh or unsweetened frozen berries. Raspberries, blueberries and blackberries are high in fiber and can add flavor to different varieties of ice cream. As an added benefit, natural sugars in fresh or frozen fruit added to low-fat ice creams can help to enhance their taste while providing essential vitamins and minerals.
Step 2
Chop fiber-rich nuts such as unsalted almonds, pistachios and pecans, and put 1 tbsp. of them over a scoop of ice cream. Nuts are also high in monounsaturated fat, which is good for the heart, as well as vitamin E, omega-3 fatty acids, plant sterols, fiber and protein. Add nuts to ice cream sparingly, about 1 oz. per serving. While nuts are healthy, they also are high in calories.
Step 3
Combine ice cream and dried or dehydrated fruits such as figs, raisins, apple or pear slices in a blender or food processor. Puree them until the dried fruit is finely chopped and mixed well with the ice cream. Transfer the ice cream to a clean container. Place it back in a freezer for 20 to 30 minutes before eating it. Use fruits that are dried naturally without added sugar for optimal nutrition.
Step 4
Put 1 tsp. unsweetened, high-fiber food such as flax seed, wheat bran, sunflower seeds or sesame seeds on top of the ice cream, and mix it in with a spoon as it's eaten. These foods may not seem like the ideal pairing for ice cream, but adding a small amount won’t alter the flavor but still add fiber and other nutritional properties.
Things You'll Need
- Fresh or unsweetened frozen berries
- Chopped, unsalted almonds, pistachios or pecans
- Dried or dehydrated figs, raisins, apples or pear slices
- Blender or food processor
- Clean container
- 1 tsp. flax seed, wheat bran, sunflower seeds or sesame seeds
Member Comments