Tag Archives: fruit based

strawberry ice cream

Strawberry Ice Cream Recipe – Ray Peat Inspired

Who doesn’t love strawberry ice cream?

I’ve been meaning to try the 4 cups of fruit and 1 tin sweetened condensed milk ice cream idea for a long time. I’m always looking for ways to utilise lots of fruit in yummy dishes for our pro metabolic diet. This is perfect with Summer coming on here in Australia.

I happened to have an unused container of sour cream that was rapidly heading for it’s use by date, so I thought I would use it up at the same time and see what transpired. This is the Strawberry Ice Cream recipe…

Strawberry Ice Cream Recipe

Strawberry and Mango delight, perfect for summer.
Prep Time10 mins
Total Time10 mins
Course: Dessert
Cuisine: Healthy
Keyword: Fruit based, Healthy
Servings: 8

Equipment

  • 1 Food processor
  • 1 sealable plastic container

Ingredients

  • 2 cups strawberries (chopped fresh or frozen)
  • 2 cups mango (chopped fresh or frozen)
  • 1 cup sour cream
  • 1 410g tin Skim Sweetened Condensed Milk
  • pinch salt
  • 1 tbs vanilla extract optional

Instructions

  • Whack all into a food processor or blender.
  • Whizz for a few minutes until well combined.
  • Transfer to a shallow, air tight container and freeze overnight.

It scoops best if you leave it out of the freezer for say 10 minutes before using.

It tasted beautiful in terms of texture and sweetness, but I’m not a fan of the fattiness of the sour cream. When you look at the nutrition stats below, it’s not too bad in terms of overall fat content. But I think I am more attuned to less fat these days and prefer that clean, fresh taste rather than fatty, buttery taste.

When I make it next time, I think I will put either cottage cheese in it like my high protein ice cream or low fat Greek yogurt. At least then it will fit more in our protein & fruit combinations, so we can eat it for breakfast in summer and have all macros balanced.

Here are the nutrition stats for the recipe above:

Whole recipe

1896 calories

42g protein

339g carbs

43g fat

It makes 8 serves with the stats below for each serve…

237 calories

5 g protein

42g carbs

5g fat

I’m actually surprised that it has that much protein in it at all.

Anyway, at least I had a chance to try it and it was delicious. I will certainly do it again when I finish this batch.

Happy eating and experimenting.

Kristy x

weight loss

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fruit

Fruit in a Pro Metabolic Diet

In our private facebook group we were talking about how much fruit people buy in their weekly shop. It was prompted by me trying to organise myself better, to make sure I was sticking to my ZEN Beach Diet.

It’s one thing knowing WHAT to do and HOW to do it,

but actually DOING it is another thing entirely.

Some people are super focused on food prep and planning their meals and to be honest, I wish I was far more like that. But I’m not, so that’s why the basic outline of a meal in the ZEN Beach Diet is so helpful, because at least you easily know what each meal is supposed look like macro-wise.

So in each meal we talk about 2 cups of fruit. So three meals a day and that would equate to at least 42 cups of fruit in the week. Roughly one piece of fruit like an apple, pear, medium banana would be equivalent to 1 cup, when you chop it up and put it in a cup.

As I write this, we are one month away from Summer here in Australia.  In Queensland where I live it’s already 30C (86F), sunny and beach weather. Fruit is plentiful in the stores and when it’s warm like this, you actually feel like eating fruit. Last week this is what I purchased in my shop for myself:

8 cups mango (4 large mangoes)

8 bananas

10 apples

4 pears

2 cups strawberries (one punnet)

3 cups rockmelon (was half of one)

3 cups blueberries (Frozen 1 packet)

4 cups mango (Frozen 1 packet)

42 cups total

I also purchased more cucumbers, tomatoes and other fruit that my husband likes to eat, but the above list was all for me. (Please note the image doesn’t match the list above, as it is a picture of this week’s shop which was slightly different.)

Now over winter, there is no way that I would have bought all of this and matching the amounts was purely an accident. But at least doing this exercise, I now know the quantity I do have to buy to get close.

I only know how much the rockmelon and strawberries cut down to in the cup measures, as I always cut up the rockmelon and put it in air tight containers to eat for the week. With the strawberries I chopped them all up to try a new ice cream recipe (will post it soon.)

Some of the fresh mango went into a variation of the 3 Ingredient Yogurt Cake to try versions with fruit in it. I haven’t quite perfected that recipe yet, but I will post it as well when I do.

Through the week some of the ways I am eating all this fruit is:-

  • Just sliced up with turkey breast slices and cheese slices
  • Chopped up with Greek yogurt and honey
  • In my Fruity Oat Bran porridge—recipe here.
  • Apples go in Turkey Burgers & I eat them with more fruit on the side
  • Frozen mango & Blueberries, with cottage cheese & sweetened condensed milk (I take this to work in a container and by the time I’m ready to eat it through the day, the fruit has defrosted and softened up.)
  • In my 3 Ingredient Yogurt Cake fruity experiments
  • Some of the additional fruit I bought goes in my husband’s quick muffins—recipe here.
  • Smoothies
  • Applesauce
  • Fruit ice cream
  • Cucumber & Mango salad – I have this with chicken or tuna
  • Sometimes I just eat a mango, pear or apple by itself as that’s what I feel like eating for a snack.

In a pro metabolic diet, it’s really important to get a handle on incorporating fruit in our diet.  Nutritionally it’s the most beneficial for carbs, as well as water, fibre, vitamins, minerals and enzymes from fresh fruit especially.

We almost need to take the lead from the raw vegans who eat/prepare the volume of fruit we should be eating – with all their beautiful smoothie bowls and brightly coloured smoothies. We just pair it with animal protein though, as we know that it’s the most nutritionally beneficial to do it this way.

Discovering Australian grown frozen fruit over past few weeks has been a great boost to my fruit consumption. It’s just so convenient and already chopped up which is always a help. I plan to continue this as there is no wastage, which is brilliant. (The frozen mango in the picture is not Australian grown as this is not yet available yet where I live. This one is from Peru.)

I must add too that this fruit haul doesn’t include my fruit juice which I buy as well. Usually about 2 litres (half a gallon.)

I hope this has given a little insight as we all navigate our way through the pro metabolic lifestyle. Lots of fruit for the win!

Kristy x

Zen Beach Diet

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