New Delhi: As the temperature soars higher, our craving for ice creams also keeps on increasing. But, ice creams mean a lot of sugar and sweetness that will add to our kilos. So, here we have a solution to this problem, where you can indulge in these sweet treats and also maintain your health quotient. Yes, enjoying a chilled, creamy treat doesn't always have to mean giving up on your fitness objectives.


Healthy ice cream has gained popularity as a tasty and nutritious dessert option, with flavours ranging from dairy-free to low-sugar varieties. By adding healthy fruits and nuts, you can further increase the health parameters of your ice cream. In this regard, ABP Live has sought the opinions of experts who have shared a variety of mouthwatering recipes that use healthy ingredients and ingenious alternatives and have explained what kinds of ice creams are healthier.


According to Tarun Shetty who is a corporate chef at Smaaash, "To make ice cream healthier we have to subtract all the forms of fat and minimize sugar in it. So, the first thing that needs to be done is that animal milk has to be substituted with vegetable milk. For eg, almond milk, peanut butter, soy milk, cashew milk etc. Secondly, sugar needs to be used indirectly from natural sources like fruits, berries, and honey. Using these with an added flavour can change the whole idea of eating ice cream in a healthier way."


Below is the recipe for a healthy ice cream shared by the chef.


Matcha And Mango Ice Cream:


Ingredients:



  • Frozen Mango pulp- 300g

  • Vanilla Matcha Powder- 30g

  • Almond Milk- 60ml


Method:



  • Blend all the above in a good blender for 2-3 min.

  • It will form into a nice ice cream-like texture which can be used as ready-to-eat or can be frozen and eaten later


In addition to him, functional nutritionist Mugdha Pradhan, who is the CEO and Founder of iThrive, also discussed some ways to make your ice creams healthy. One of them was to make popsicles out of summer fruits. Interestingly, instead of recommending readymade purees, she instructed making the puree at home by blending in the fruits, which in turn adds more to the nutrition quotient and preservatives can be avoided as well.


Talking about the health benefits she said, "Fruits are an excellent source of fibre, vitamins and minerals and they have a low glycemic index, i.e. they prevent blood sugar spikes. Also, fruits are rich in antioxidants and phytonutrients.". Additionally, she also shared a recipe as well which can be followed to prepare these popsicles.


Colours of Summer Popsicles:


Ingredients:



  • Mango- 2 pieces

  • Kiwi- 3 pieces

  • Litchi- 8-10 pieces

  • Watermelon- 1/4 of whole


Method:



  • Take all fruits separately and pulse them in a blender. 

  • Once all the fruits are blended into juices or puree, then add them into popsicle moulds and set them in the refrigerator for 6-8 hours.

  • You can also add black salt for a nice sweet and salty taste. This works well for the watermelon especially.

  • Additionally, you may also combine the different fruit purees if you want to make an exciting combo.


Apart from fruit-based popsicles, gelatos are also considered healthier ice creams. The Food and Drug Administration (FDA) defines ice cream as a dairy product with at least 10% of its calories coming from fat. But a normal container of ice cream may include up to 25% of its calories from fat. Gelato, on the other hand, typically has 4-9% fat, which is substantially less than other frozen desserts.


But it's important to keep in mind that though gelato has lesser calories than ice cream, both are in a considerably good amount. Vanilla ice cream can have 210 calories in a serving of 1/2 cup (78g), whereas a comparable serving of gelato (88g) has around 160 calories.


In this regard, Shalini Sharma Rattan, Director and Co-Founder of Affogato explained why gelatos are healthier ice-creams.

1. Lower fat content: Gelatos contain less fat compared to traditional ice cream. While ice cream has a fat content of around 10-18% and is primarily cream based, the fat percentage in gelatos is between 3-8% fat and they are milk based. The lower fat content makes gelatos a healthier option.

2. Lower sugar content: Gelatos contain lesser sugar than ice cream as they churn a minimal amount of sugar content from added fruits/chocolates. The lower fat content and more intense flavours of gelato allow for a reduction in added sugar while still delivering a delightful taste.

3. Natural flavours: Gelatos are made using high-quality ingredients such as fresh fruits, nuts, and premium chocolates. The natural ingredients need lesser addition of sugars, unlike ice creams which are usually always made using synthetic flavours. 

4. Small batch: Gelatos are made in small batches and contain no chemical emulsifiers, synthesizers, preservatives or colours. Gelatos get their colours and flavours from natural products, unlike ice creams that are made in large volumes and use chemicals to obtain flavour, and colour as well a longer shelf life.

5. Less air incorporation: Gelatos is churned slower than ice cream, resulting in less air being incorporated during the freezing process. This makes gelato denser and creamier in texture, allowing for a more satisfying experience.


Lastly, Gagan Anand, Founder, of Scuzo Ice 'O' Magic also shared some recipes for healthy frozen desserts. 


1. Strawberry Mint Sorbet:


Ingredients:



  • Fresh Strawberry- 160g

  • Mint Leaves- 20g

  • Lemon Juice- 40ml

  • Honey- 20g


Method:



  • Warm the honey in a saucepan with water until bubbles begin to form. Drop in the mint, and turn off the heat. Allow the mint to steep in the diluted honey until it cools completely.

  • Toss the strawberries into a blender, then strain the honey through a fine strainer into the blender, discarding the mint. Add the lemon juice to the strawberries, and blend until it becomes smooth.

  • Pour the liquid into an ice cream maker and freeze it.


2. Sugar-Free Chocolate Gelato:


Ingredients:



  • Cocoa Powder- 50g

  • Dark Chocolate- 100g

  • Milk- 500ml

  • Fresh Cream- 100ml

  • Jaggery Powder- 50g


Method:



  • In a saucepan, heat the milk, and on a low flame let it reduce to half of the quantity. Stir occasionally to avoid burning.

  • In a bowl, combine jaggery powder, cocoa powder and chopped dark chocolate.

  • As the milk is reduced, turn off the flame and add the dry ingredients and mix with a whisk.

  • Add fresh cream and mix again until well combined.

  • Let it cool down at room temperature, transfer it to a freezer-proof container and freeze it for 5-6 hours. As the ice cream gets solid, scoop it and garnish it with some dark chocolate and serve.


3. Mix Berry Sorbet:


Ingredients:



  • Fresh Raspberry- 50g

  • Fresh Strawberry- 50g

  • Blueberries- 50g

  • Water- 200ml

  • Lemon Juice- 40ml

  • Sugar- 30g

  • Liquid Glucose- 20g


Method:



  • Add Water, sugar, Lemon Juice and Liquid Glucose in a bowl, and cook it on low flame for at least 10 minutes. 

  • Place it in the chiller for 10 minutes at 2-to-4 degrees Celsius temperature.

  • Mix raspberry chunks, strawberry and blueberries chunks and blend them together. Add some fresh lemon juice to it.

  • Pour the mixture into a mould and freeze it for 1 hour.