It can’t be denied that when summer rolls around, we want something cool and yummy to eat, and ice-cream TOTALLY hits the spot.
But eating the store-bought stuff comes with heaps of nasties…but then making your own is a massive pain in the neck too – who even owns an ice-cream maker??!
So today’s recipe is firstly gonna discuss some of the problems and then offer you a perfect solution: no churn, super simple, sugar and dairy free, smooth, creamy and decadent keto ice-cream. No joke.
Let’s talk first about the problem with all that sugar…
We are recommended to consume no more than 6 teaspoons of sugar per day (although I think this should be lower, more like 3-4 and from natural sources only). Ice-cream typically contains A LOT of it and we know the problems this can cause to our bodies and brains. [1. Mercola]
On average, 1/2 cup of PLAIN icecream contains ~14g of sugar. That’s 2.8 teaspoons of sugar and I don’t know about you but in the past, I would have eaten closer to a cup. Add chocolate, sprinkles, choc chips, strawberry syrup, caramel or a variety of additional ingredients and you immediately up this sugar content:
- Plain Strawberry ice cream = 15g sugar (3 teaspoons)
- Plain Chocolate ice cream = 17g sugar (3.4 teaspoons)
- Salted caramel = 31g sugar (6.2 teaspoons)
Our bodies can only handle 1 teaspoon of sugar each time we eat (which is why I think we should have around 3-4 per day as we SHOULD only eat a few times). Anything in addition to this 1 teaspoon is toxic to the body and a lot of insulin needs to be produced to sweep this sugar out of the blood and into the cells. This additional sugar will be converted to fat.
Is it really worth it?
And what about all the other ingredients usually added to ice-cream? The store-bought variety always contains stabilizers and emulsifiers. These are used to make the ice-cream smoother, creamier and freeze without crystals. These additives are said to be toxic. Here is a site that discusses this further.
Then there’s the fact that ice cream is made from milk. Although I LOVE cream (it truly is my crack), I avoid dairy where possible because of its potential negative effects on the body. (Cream has little lactose so, like most people on a keto protocol, I can tolerate it but still choose to avoid – reasons discussed below).
To be clear, in history, dairy never used to be a problem (for those who could tolerate it), it was consumed by many tribes.
It is the milk that is produced TODAY that is no longer good for us and our children. It is the way farmers are raising, feeding and treating the cows as well as the processing of the milk that makes it truly worth avoiding at all costs.
Here is a summary of why:
- Dairy has inflammatory properties: many people are allergic to milk – the protein casein as well as the milk sugar lactose are what people most commonly react to. Even if someone doesn’t display typical symptoms like gas or bloating, it is often still creating issues that accumulate with time. [2. Dr.Hyman] Why do people react to lactose? According to Sally Fallon, approximately 30-40% of the population has a genetic mutation (recessive gene) that enables the production of lactase (the enzyme that breaks down lactose). However, that means that a whopping 60-70% of us don’t (and even more if you are not caucasian). If we can’t break the food down, it will cause problems in our gut which will lead to a whole host of unwanted other side effects.
- Cow’s milk is not designed for PEOPLE to consume. Breast milk is, but cow’s milk is for calves. It has the nutrition necessary to grow baby calves into 1000kg bulls. Do humans need these growth hormones (etc)? I’d argue no (we get our “milk” when we most require it – as a baby from our mothers.)
- Milk has added growth hormones. In addition to the natural growth hormones that cows already produce, the government has approved a growth hormone supplement that makes the cow produce ridiculous amounts of milk. These growth hormones are found in the watery part of the milk, not the fat. Excessive amounts of this hormone has been linked to cancer, amongst other diseases.
- Milk comes from antibiotic treated, often diseased animals. As mentioned above, the cows that are given this growth hormone, often end up suffering from diseases – their pituitary gland is not meant to work overtime and as a result, most cows secrete pus into the milk – I’m sorry to be so gross, but this is fact. Disease requires treatment and so cows are given antibiotics. Would you drink milk (or give milk to your children) from a pus-filled, antibiotic-taking animal? This is not ok for us OR the animal.
I’m not sensationalising this. It is the norm for cow’s milk produced today.
- Milk is rarely from grass-fed cows. Most cows are fed grain and food like corn and soybean. Yes, you can buy organic milk which avoids the antibiotic treatment but what about the cow’s diet? How can we know for sure that the animal is pasture raised/fed? Are they roaming and eating grass all day or are they being fed high-protein soybean meal, a common food for cows? What do foods like grain, corn and soy do to the cow’s milk? We know what happens to people who eat this food, so what about people who drink cow’s milk from cows with this diet?
- Milk is pasteurized. Pasteurization is a heat treatment which is supposed to kill bacteria in milk so we don’t get sick. However, it is the heating of the milk that actually destroys many of raw milk’s fantastic qualities. For one, it kills the lactic-acid which is the natural bacteria in milk that PROTECTS against pathogens. It also degrades the amino acids lysine and tyrosine, making them less available. In addition, heat also makes the fatty acids in milk rancid as well as destroying vitamins. And finally, the enzymes are also killed. So, despite drinking a lot of milk, some people can still suffer osteoporosis because the enzymes that help us use calcium are not present.
So all the good bits about milk are rarely available to the consumer. Raw, or cultured milk, is the only way to go here... if you can ever find any in Shanghai, please let me know but I think I do just fine, nay, better WITHOUT milk in my life!
As promised, this ice-cream recipe ELIMINATES all of these problems: It does not require a machine, it is super simple, it is sugar free and it does not use milk/cream.
Just to be clear, I really wanted to make ice cream this summer so I hunted and tested and hunted and tested (and hunted and tested) all the high-fat no-churn ice-cream recipes I could find and when I stumbled upon this one, (which I tweaked the tiniest bit, especially when it comes to flavours and textures), I threw the others away because they all paled in comparison. Seriously though, I don’t know how this recipe hasn’t broken the internet.
This version ticks all my necessary boxes…
- It is super simple to make (takes around 10 minutes plus freezing time of course).
- It doesn’t require an ice-cream machine.
- It tastes amazing.
- It is dairy free.
- It is sugar free.
- It is high in healthy fats.
- It is super creamy.
- It is pretty much idiot proof.
That said, it is important to know that without a machine, your ice-cream won’t be AS smooth and creamy as if you had a machine but thems the breaks when making it without. Of course this recipe will work in an ice cream machine if you have one.
Have I sold you on this sugar free, dairy free, super simple, no machine required, super creamy and tasty recipe yet?!
Finally, you can play with this recipe however you like. I will give you the base recipe and then you can whip up your favourite version. I have made this in vanilla, chocolate, strawberry and even coffee flavour and they were all EQUALLY as delicious!! (I will post these recipes when I can).
You could also add some “bits” into the ice-cream for crunch and texture (think nuts, coconut flakes, cacao nibs, berries, peanut butter even);
OR use essential oils like mint or orange;
OR make a combo flavour like vanilla/strawberry or choc/mint…
The world is your… ICE CREAM, so go play and report back! (aka comment below).
One side note: if you add additional liquid to this recipe, it will get more crystally AND it will freeze solid and be hard to scoop out. However, when taken out of the freezer, it will soon melt and be quite easy to get out of the tub, so even if it seems like it’s frozen solid, 20 minutes and it will be ready to serve.
Examples of adding additional liquid:
- frozen berries (or other fruit) that have been defrosted and blended together
- any juice/liquid used for flavour
- liquid coffee
- adding additional water or coconut milk
How to rectify this? I’d say don’t bother and just take the tub out 20 minutes before eating, OR you could try to thicken with more eggs and butter…but that may get ridiculous.
When blended together, you want it to resemble yoghurt. If it’s too runny, that is an indication that it will freeze solid. It doesn’t mean it won’t taste good though. I promise this is a VERY tasty ice-cream recipe.
AND, you can drink the ice-cream recipe like a smoothie (it’s so yummy).
AND, after around 2 hours in the freezer, your ice-cream will be like mousse and you can eat it in this state instead (it’s incredible).
AND, a couple more hours and it will be scoop-able ice-cream.
Ok ok ok recipe time… see below. Comments always welcome.
With love (and healthy fats), Bianca x
One caution: this recipe contains raw eggs. Some people may be worried about consuming raw eggs because of salmonella, and this is a fair concern, it can be a deadly bacteria. However, if you use eggs from free-range or pasture-raised hens, then your chances are ridiculously low. I do always wash my eggs to remove any possible contamination to the shell. Here and here are a couple of sites that address this issue if you want to read more.