Avocado Ice Cream: A good source of monounsaturated fats (which are good FOR you)

By Kay MacInnis

Let’s talk about monounsaturated fats, which are found in olive oil, avocados and nuts and are liquid at room temperature.

They are considered good fats, and a healthy alternative to saturated, trans and polyunsaturated fats found in processed foods. Studies show when eaten in moderation, foods rich in monounsaturated fats can improve blood cholesterol levels. That decreases risk of heart disease, and may also benefit insulin levels and blood sugar control.

Avocados are a rich source of monounsaturated fats, and are also a good source of folate, vitamins C, E and B6, potassium and fiber.

Try adding avocadoes to some of your favorite recipes as a replacement for the fat. It is great as a replacement for mayonnaise on a sandwich. I love it for breakfast spread on Wasa bread, with lemon and sunflower seeds. Try the avocado ice cream recipe and you will be surprised how good it is.

Next you will be wanting to try the chocolate avocado pudding….

Avocado Ice Cream

Ingredients:

• 1½ cups avocado puree from about 3 ripe large avocados
• ¼ cup lime juice
• 1 ½ cups water
• 1/3 cup tequila
• 1 1/3 cups sugar
• Lime zest for garnish

Preparation:

• To make avocado puree, peel and pit 3 ripe large avocados and process in a food processor until smooth.
• Measure out 1½ cups for the ice cream. Reserve any extra for another use.
• After making avocado puree, add water, sugar, lime juice, and tequila to the food processor with 1½ cups of the puree; pulse until well combined.
• Refrigerate the mixture for 1 hour, or overnight.
• Transfer the avocado mixture to the canister of an ice cream maker.
• Freeze according to manufacturer’s directions. If desired, place the ice cream in the freezer to firm up before serving.
• Garnish with lime zest.

Yield: 8 servings, ½ cup each.

Nutritional information per serving: 224 Calories, 7 grams fat, 1 gram saturated fat, 4 grams monounsaturated fat, 0 mg, cholesterol, 38 grams carbohydrates, 1 gram protein, 3 grams fiber, 5 mg. sodium, and 225 mg. potassium.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

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