Today we make an ice cream for a reverse diet, that is ketogenic or keto. Why “reverse”? Simply because those who choose to follow this type of diet must think differently than with typical low-calorie diets. Here you eat very few carbohydrates, which are compensated by proteins but above all by fats, which are banned in other diets. For this reason it is called reverse and for some it is hard to understand and accept. But you should think that with this method the body gets used to burning fats instead of the carbohydrates it does not find (this process is called ketosis). For this reason, with the keto diet losing weight and melting fatty pads is easier. Just get a bit of confidence with it and everything proceeds naturally.
Now let’s prepare a delicious keto snack (215 calories): peanut butter ice cream, one portion of 165 grams, with only 3.2 g of carbohydrates, 7.5 g of protein and 18.3 g of fat. Perfect parameters for the Keto diet.
- Difficulty: Very easy
- Cost: Low cost
- Rest time: 15 Minutes
- Preparation time: 1 Minute
- Portions: 1
- Cuisine: Italian
- Seasonality: Summer
- Energy 188.05 (Kcal)
- Carbohydrates 10.37 (g) of which sugars 5.73 (g)
- Proteins 6.63 (g)
- Fat 13.94 (g) of which saturated 1.72 (g)of which unsaturated 6.90 (g)
- Fibers 0.92 (g)
- Sodium 111.35 (mg)
Indicative values for a portion of 165 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for the peanut butter keto ice cream
- 3 1/3 tbsp coconut cream
- 1 tbsp peanut butter
- 3.5 fl oz soy milk
Tools for keto ice cream
Preparation of ketogenic ice cream
Note: before starting the ice cream preparation, consider that you need very cold ingredients because we do not use any freezing/cooking step. Therefore place the soy milk and the coconut cream in the freezer at least 1 hour in advance.
To make 1 serving of keto ice cream in 1 minute, put 3.5 fl oz (about 100 g) of very cold soy milk + 3 1/3 tbsp (50 g) of very cold coconut cream into a tall, narrow container, add 1 tbsp (15 g) of peanut butter. Work with an immersion blender until you obtain a thick, creamy mixture.
The keto ice cream is ready.
A tasty snack with about 3 g of carbohydrates.
To make it even richer you can garnish with a few flakes of sugar-free dark chocolate.
Notes
If you prefer a sweeter ice cream, you can add one tablespoon of a zero-calorie, zero-carb natural sweetener such as erythritol powdered (or erythritol + stevia). To turn it into powdered sweetener I used this one.
Why we don’t add stabilizers in this ice cream
As you can see among the ingredients there are no stabilizers such as carob bean gum, guar gum, inulin or milk powder. Of course anyone can decide to add them. I did not add any stabilizer because I prepared an ice cream to be eaten immediately. So I combined only the 3 basic ingredients (very cold) and created a creamy mixture. Certainly, without stabilizers, even though the ice cream is meant to be eaten right away, it remains slightly cold on the palate, but this is normal and not unpleasant. Therefore, to conclude, if you prefer a creamier, airier, fuller and less cold ice cream, you can add a pinch of carob bean flour (the precise dose is 2 g per 1 kg of ice cream, but it releases its effects only if it is added to milk or any other liquid mixture that has reached 176°F, so in that case first heat the milk and cream; if you prefer to work cold you can use tara flour or guar flour instead of carob bean flour). Any thickener you choose is important to mix first with the powdered sweetener and then add to the liquids, mixing simultaneously with an immersion blender. Regarding milk powder, it is an excellent protein compound to add to ice cream to make it voluminous and creamy. You may decide to replace 50 g of milk with milk powder in a 1 kg ice cream recipe.
-> Carob bean flour for ice creams and sorbets (2 g x 1 kg of ice cream, hot at 176°F)
-> Guar gum flour for ice creams and sorbets (2 g x 1 kg of ice cream, cold)
-> Tara seed flour for ice creams and sorbets (2 g x 1 kg of ice cream, cold)
-> Inulin for ice creams and sorbets (10 g x 1 kg of ice cream, hot or cold)
-> Ready-mixed stabilizer for ice creams and sorbets (with tara and guar, cold application)
-> Ready-mixed neutral stabilizer for ice creams and sorbets (with carob, tara and guar, hot application)
-> Milk powder for ice creams (50 g x 1 kg of ice cream)
