food
Recipe: Homemade Banana Split Ice Cream
What a better time to share a sweet dessert recipe than for Independence Day? This quintessential American holiday began 236 years ago. And while our food supply has changed a lot since then, ice cream was available in early America. How do we know? Our founding father Thomas Jefferson had an 18-step vanilla ice cream recipe! Let’s celebrate the Fourth of July and national ice cream month with a homemade ice cream recipe.
Some of you may be thinking twice about the calories in ice cream. Think about the famous line in the Declaration of Independence that, “all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” As a registered dietitian, I believe these words also ring true for my healthy eating philosophy. I believe we all have the right to be Independent Eaters who enjoy foods that taste good. We have the freedom to eat what we want knowing that we can leave it for later in this era of plenty. Many of us fear eating foods we love, creating feelings of guilt if we indulge or feelings of regret if we skip. Balancing enjoyment with moderation and variety can help you and your family be independent, adventurous, AND healthy eaters.
Homemade Banana Split Ice Cream
Ingredients:
5 cups Fat-free milk, divided
1 cup Egg substitute
2 cans (14 oz each) fat-free sweetened condensed milk
2 Medium ripe bananas, mashed
2 tablespoons Lime juice
1 tablespoon Vanilla extract
¾ cup Fat-free chocolate ice cream topping
½ cup Chopped pecans
¼ cup Chopped maraschino cherries
Preparation:
In a heavy saucepan, combine 2-1/2 cups fat-free milk and egg substitute. Cook and stir over low heat until mixture is thick enough to coat a metal spoon and reaches at least 160 degrees, about 10 minutes. Remove from the heat; set pan in ice and stir to cool quickly.
Pour into a large bowl; stir in condensed milk and remaining fat-free milk. Cover and refrigerate overnight.
Combine bananas, lime juice and vanilla; stir into milk mixture. Fill ice cream freezer two-thirds full; freeze according to manufacturer's directions. Refrigerate remaining mixture until ready to freeze. Spoon each batch into a large freezer-safe container; gently fold in chocolate topping, pecans and cherries. Store in freezer.
Yield: about 2-1/2 quarts and one serving = 1/2 cup
Nutrition Information
Calories: 193 ; Total Fat: 3 g ; Saturated Fat: 0 ; Carbohydrates: 35 g ; Protein: 8 g ; Calcium 190 mg Sodium: 111 mg ; Fiber: 1
If you find yourself short on time, you can buy a tub of vanilla ice cream and dress it up with your favorite topping. Those who yearn for the unexpected should try this Rosemary Walnut ice cream or try lavender in place of the rosemary.
What will you do: Take time to make homemade ice cream or purchase ice cream and lots of fun toppings?
Trina Robertson, MS, RD is a registered dietitian with a master’s degree in nutrition. As a HealthyEating.org Mom she shares her positive approach to healthy eating with the goal of inspiring others to prepare and enjoy foods from each of the food groups. As a Project Manager with the Dairy Council of California, Trina develops, evaluates, and promotes nutrition education materials for students and adults. At home she enjoys cooking and sharing meals with her family. Her most rewarding accomplishment is that her boys are good eaters and are learning to cook. Follow Trina on Twitter @TrinaR_RD and find more Healthy Eating ideas on Facebook.
Trina Robertson
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