Zesty Avocado & Coconut Ice Cream (dairy-free)

Serves: 6

Avocado Lime Ice cream


INGREDIENTS

  • 1 cup coconut cream
  • 1 cup coconut milk 
  • ½ cup + 1 tablespoon of raw honey 
  • 4 medium avocados, peeled and pitted
  • 100ml fresh lime juice (about 4 limes)
  • ¼ teaspoon of sea salt 



INSTRUCTIONS 

  1. Have ready a suitable container for freezing (about 1.5 litre capacity). 
  2. Puree the avocado, salt, lime juice and syrup in a food processor until smooth. Gradually add the coconut cream processing to a light, smooth consistency forms. Transfer to the container, cover, and freeze for approximately 6 hours, or overnight. 
  3. When ready to serve, allow the ice-cream to soften for about 10 minutes and then chop into chunks before adding to the food processor. Blend in batches until it reaches a smooth consistency. Serve immediately with dark chocolate. Enjoy! 


What’s nourishing about this recipe...

The star of the show in this recipe is the avocado and avocados are one of nature’s creamy, delicious, nutrient-bombs!

They provide a wide variety of antioxidant and anti-inflammatory nutrients, including oleic acid, a monounsaturated fat, which plays a role in heart-related benefits, such as improving blood levels of LDL Cholesterol. 

They are a good source of the essential nutrients: Vitamins B5, B6, K, C and E, and they contain more potassium than bananas.  Several studies suggest a high potassium intake can help reduce high blood pressure, a major risk factor for heart attacks, strokes and kidney failure. 

Avocadoes contain a high amount of insoluble fibre, which can help to balance blood sugar, improve cholesterol metabolism, aid digestion and maintain colon health.  

Interestingly, avocados contain a small amount of carotenoids but thanks to their high fat content, the avocado can increase carotenoid absorption by up to 6 times, including when eaten with other carotenoid-rich foods such as leafy greens, carrots or sweet potatoes. 

 

Sources: 

nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2  
www.whfoods.com/genpage.php?tname=foodspice&dbid=5  
http://jn.nutrition.org/content/130/2/272S.full  
www.ncbi.nlm.nih.gov/pubmed/14980987  
http://atvb.ahajournals.org/content/26/5/995.abstract  
http://jaha.ahajournals.org/content/4/1/e001355.full.pdf