CALORIES IN AND CALORIES OUT IS A BIG FAT LIE AND WASTE OF TIME. The hormonal response in our body when we eat carbs/protein/fat is totally different. I am reading an interesting book of studies and this one really stood out!
1000 calories at 90% fat = 0.9 lbs lost/day
1000 calories of 90% protein = 0.6 lbs/day
1000 calories of 90% carbs = weight GAIN of .24 lbs/day
Protein creates a 'thermic effect of food,' which means that when we consume protein some calories are 'lost' as heat. And healthy fats; such as coconut oil increases thermogenesis, which increases metabolism and produces energy. The medium chain fats in coconut oil goes directly to the liver and are immediately converted to energy, we call these KETONES. It also increases metabolism because it is easily absorbed and produces organelles in our cells. So my suggestion is to cut the carbs and sugar wherever possible and up the healthy fats!
Making low sugar ice cream is tricky. If you use erythritol or ZSweet for a sweetener, it hardens to a ROCK! BUT if you use Chicory Root (AKA "Just Like Sugar": click HERE to find), it stays nice and creamy! Another trick is to always add a pinch of salt to the mixture.
BUTTER PECAN ICE CREAM:
1/3 cup chopped pecans
1 TBS coconut oil or butter
5 egg yolks
1 cup Swerve (or Just Like Sugar)
1 tsp stevia glycerite
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 tsp Celtic sea salt
In a small skillet over medium heat, saute pecans in coconut oil or butter until lightly browned, stirring frequently. Set aside.
In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer. Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk and salt. Let cool completely (I cooled overnight...it was hard to wait!).
Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions, towards the end drop in the pecan pieces. Freeze until set. Makes 5 servings.
NUTRITIONAL COMPARISON (per 1/2 cup serving)
Ben & Jerry's Ice Cream = 230 calories, 23 carbs, 0 fiber, 4 g protein
"Healthified" Ice Cream = 137 calories, 1.3 carbs, 0 fiber, 3.4 g protein
VARIATION: Smoosh inbetween my Pecan Sandie Cookies! YUM!!! Click HERE to find the recipe.
1000 calories at 90% fat = 0.9 lbs lost/day
1000 calories of 90% protein = 0.6 lbs/day
1000 calories of 90% carbs = weight GAIN of .24 lbs/day
Protein creates a 'thermic effect of food,' which means that when we consume protein some calories are 'lost' as heat. And healthy fats; such as coconut oil increases thermogenesis, which increases metabolism and produces energy. The medium chain fats in coconut oil goes directly to the liver and are immediately converted to energy, we call these KETONES. It also increases metabolism because it is easily absorbed and produces organelles in our cells. So my suggestion is to cut the carbs and sugar wherever possible and up the healthy fats!
Making low sugar ice cream is tricky. If you use erythritol or ZSweet for a sweetener, it hardens to a ROCK! BUT if you use Chicory Root (AKA "Just Like Sugar": click HERE to find), it stays nice and creamy! Another trick is to always add a pinch of salt to the mixture.
BUTTER PECAN ICE CREAM:
1/3 cup chopped pecans
1 TBS coconut oil or butter
5 egg yolks
1 cup Swerve (or Just Like Sugar)
1 tsp stevia glycerite
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 tsp Celtic sea salt
In a small skillet over medium heat, saute pecans in coconut oil or butter until lightly browned, stirring frequently. Set aside.
In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer. Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk and salt. Let cool completely (I cooled overnight...it was hard to wait!).
Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions, towards the end drop in the pecan pieces. Freeze until set. Makes 5 servings.
NUTRITIONAL COMPARISON (per 1/2 cup serving)
Ben & Jerry's Ice Cream = 230 calories, 23 carbs, 0 fiber, 4 g protein
"Healthified" Ice Cream = 137 calories, 1.3 carbs, 0 fiber, 3.4 g protein
VARIATION: Smoosh inbetween my Pecan Sandie Cookies! YUM!!! Click HERE to find the recipe.
I couldn't find cookie recipe via link or in your books. Thanks, Anne
ReplyDeleteAll fixed! Enjoy:)
ReplyDeleteMaria is "just like sugar" low carb? How does it affect blood sugar, is it like stevia and erythritol? I assume it is not a sugar alcohol so it doesnt cause tummy trouble?
ReplyDeleteJust Like Sugar contains no sugar alcohols and does not case the laxative effect of some of the other sweeteners. It is composed of natural fiber obtained from Chicory Root, Calcium and Vitamin C.
ReplyDeleteBENEFITS OF CHICORY ROOT:
1. CHOLESTEROL: It decreases the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: The inulin content is not digestible, so its lack of glucose can help promote optimal blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fiber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your body's resistance to gallstones and liver stones. By increasing the flow of bile, it assists the body in digesting foods and liquids. The extra bile also helps break down fats in the body.Chicory root has a mild laxative effect, increases bile from the gallbladder, and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body is stimulated because of an increase in urine flow. It has been used to expel gravel, calcium deposits, and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefits weight loss because of the effect it has on the digestive system. It is an excellent source of fructooligosaccharides which help promote the growth of beneficial bacteria in your digestive tract. It also increases the rate of the break down of fats. It also helps with weight loss because it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL "Liver" CLEANSER: Chicory root also supports the body's detoxification system through the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice and an enlarged liver when mixed with water. Because of Chicory Root’s potential for removing contaminants from the digestive system, the liver does not have to work as hard to filter out toxins that may have escaped into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and this can also reduce strain on the liver.
9. ANXIETY: It is a natural sedative and anti-inflammatory for the nervous system. If you have anxiety issues and still drink coffee, this sweetener can help.
10: INDIGESTION: It acts as an herbal antacid, the root neutralizes acid and correct acid indigestion, heartburn, gastritis, vomiting, upset stomach. Because it stimulates bile production, this helps to speed up the digestive process after eating too much rich food.
Happy Eating!
Your icecream was wonderful, used the "just like sugar" it was creamy and wasnt overly sweet like regular homemade icecream, nobody in the house knew it was healthy, they gobbled it down..thank you for the recipe and by the way, i bought the icecream maker off your site and it was cheaper there than anyplace else i could find on line or in stores..thank you so much...
ReplyDeleteconnie munoz
Thank you SO much for your kind words and support! I really appreciate you purchasing things through my aStore! I helps afford this expensive hobby!
ReplyDeleteAny suggestions for making this dairy-free? My daughter is allergic to dairy but all I can find as a dairy-free cream substitute is loaded with trans fats.
ReplyDeleteYou could try it with Coconut Cream in place of the heavy cream. :)
Deletehow does it taste with coconut cream? Ive tried looking for a dairy free ice cream here, but i dont see one. i am lactose intolerant and would like to make some ice cream! also, can I use NOW Foods stevia in place of swerve?
DeleteI think it tastes great! You can try it but it might get a bit hard when frozen. :)
DeleteI was just wondering if you ever used coconut cream in place of heavy cream. I just bought some so now I think I shall try!!
ReplyDeleteYes! That is a great substitution. :)
DeleteWhy is the stevia glycerite necessary with Swerve or Just Like Sugar?
ReplyDeleteI just find that the overall flavor is better when you combine the different sweeteners. :)
DeleteHI Maria, I have a question.
ReplyDeleteI see that you always have servings for more than 1 person when making ice cream. I am not sure if this is because you have a family who will share with you your food, but I live on my own and I really really really want to make your ice creams, but only for one person; one serving. Is that possible? to break down your recipe so that i only make one serving instead of 4 servings of ice cream? I dont want to have left overs, as they wont freeze like real store brand ice creams well...thank you!!!
That will work. The limiting factor would be the number of eggs, not easy doing half an egg. So you could cut this one down to 1/5 if you wanted. :)
DeleteI made this yesterday, and it has a really great taste...haven't had homemade ice cream in sooo very long! Question: I think I might have cooked my custard too long. The look of the custard changed at about the 20 minute mark of stirring. The ice cream had a kind of gritty taste...not like sand, but like the ingredients didn't all get together, or either separated because I cooked it too long. Can you share any ideas on this? Seems like I remember from years ago that there's some key thing you can do to know if the custard is ready, but not recalling right now. Thanks!
ReplyDeleteDid you use granular Swerve? The gritty-ness probably came from that. You can try Confectioners Swerve (or just like sugar) next time and it won't be gritty. :)
DeleteI should have read this post before I made it lol.... I just made it and had the same result I will use confectioners swerve next time,,but the taste was super awesome!!!!!!!!!!!!!!!!!!
Delete