Avocado is a pear-shaped fruit from the avocado tree, which is also called as Persea americana. A ripe avocado will have a dark green outer layer and a soft seed in the centre. Thanks to its rich creamy texture and a rich butter flavour, it is also known as butter fruit. It is a rich source of good fats and essential nutrients like vitamins C, and B6, and potassium, making it a superfood. Avocado is compatible with most vegetables and fruits, which is why you will find it in salads, toasts, sandwiches and shakes. It can even be safely mixed with dairy products. So, how about using avocado to make healthy ice cream? On National Ice Cream Day, which is celebrated on the third Sunday of July, try this avocado ice cream recipe.

What are the health benefits of avocado?

Here are some of the health benefits of avocado:

• They are a rich source of monounsaturated fats, which may help in lowering bad cholesterol levels and in turn, improve heart health, says Ayurvedic expert Dimple Jangda.
• Avocado contains nutrients like potassium which is good for maintaining healthy blood pressure. A hundred grams of avocado has 485 mg of potassium, according to the U\S Department of Agriculture.
• It contains good fats and fiber, which aids smooth digestion. A hundred grams of avocado has 6.7 grams of fiber, as per the USDA.
• Avocados are also high in antioxidants like vitamins C, and E, which help fight inflammation and chronic diseases.
• The healthy fats in avocados also help improve absorption of fat-soluble vitamins from other foods.
• They contain zeaxanthin and lutein, which are present in eye tissue. These two phytochemicals provide antioxidant protection and help minimise eye damage, including from ultraviolet rays.

Avocado ice cream recipe

To make avocado ice cream, follow this recipe

Ingredients

• Two ripe avocados
• One can of condensed milk or coconut milk
• One teaspoon of vanilla extract

Method

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• Blend avocados, condensed milk or coconut milk, and vanilla extract till it becomes smooth.
• Pour this smooth mixture into an ice cream maker and let it churn.
• You can also directly pour the mixture into a container, cover, and freeze for at least 4 hours, but stir every 30 minutes for the first two hours to break up any ice crystals.

Enjoy your creamy, homemade ice cream with avocado as the main ingredient.

How many calories does one scoop of avocado ice cream have?

One scoop (about 1/2 cup) of homemade avocado ice cream typically contains approximately 150 to 200 calories, says the expert. The exact calorie count can vary based on the specific recipe and ingredients used, such as the amount of sugar, cream, and other additions. Avocados themselves are calorie-dense, primarily due to their high healthy fat content, contributing significantly to the overall calorie count of the ice cream.

Still, avocado ice cream is a healthier alternative to traditional ice creams because it brings a host of nutrients into the recipe. They are rich in monounsaturated fats, which are healthy for the heart. They also contain fiber, vitamins, and antioxidants which are excellent for your overall health and well-being, says the expert. Also, homemade versions can be made with natural sweeteners and without artificial additives or preservatives, making it a cleaner, more wholesome dessert option.

Are there any side effects of having avocado ice cream?

While avocado ice cream can be a healthier alternative, it may still have side effects if consumed excessively.

• Its high fat content, even though from healthy fats, can lead to weight gain if eaten in large amounts.
• Some people might have allergic reactions to avocados, experiencing symptoms like skin rashes or gastrointestinal issues.
• The ingredients used in the ice cream, like sweetened condensed milk, can add sugar and calories, potentially impacting blood sugar levels in people with diabetes.

Avocado ice cream doesn’t need too many ingredients, and is a healthier alternative to regular ice creams. But consume it in moderation to avoid side effects.