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Hy-Vee Dietitian: Ice Cream

July is National Ice Cream Month. Kids of all ages love ice cream! After all, what's not to love? It's creamy, sweet and delicious. Ice cream is a favorite dairy delight. We know it may contain extra calories from fat and sugar, so we want to watch portions for good health and to be able to fit into our summer wardrobe.

One strategy is to eat upside-down sundaes by making fruit the base of your sundae. Fruit is a great dessert option for summer sweet treats. It is refreshing, nutritious and lower in calories than many other choices. Instead of filling a large dish of ice cream TOPPED by a handful of fruit, enjoy a bowl of fruit capped with a small scoop (about 1/2 cup) of ice cream.

Upside-Down Strawberries and Ice Cream

All you need:
1 cup strawberries
1/2 cup ice cream

All you do:
Put strawberries in bowl and top with a small scoop of ice cream.

Source: Alice Henneman, MS, RD, UNL Extension in Lancaster County

Grilled Peach Sundaes
(Serves 2)

all you need:
2 peaches, halved and pitted
1 teaspoon canola oil
2 scoops nonfat vanilla frozen yogurt or fruit sorbet
1 tablespoon toasted unsweetened coconut.

All you do:
1. Preheat grill to high. Brush peach halves with oil. Grill until tender.
2. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

Per serving: 154 calories; 4 g fat (2 g sat, 2 g mono); 0 mg cholesterol; 28 g carbohydrate; 19 g added sugars; 4 g protein, 2 g fiber, 41 mg sodium, 319 mg potassium.


Ice Cream in a Bag
(serves 1)

All you need:
1 cup skim milk
2 Tbsp sugar
2 Tbsp. non-fat evaporated milk
1 tsp. vanilla extract
1 quart-size resealable plastic bag
1 gallon-size resealable plastic bag
4 cups ice (crushed or cubes)
2/3 cups salt

All you do:
Combine milk, sugar, evaporated milk and vanilla in a 1-quart re-sealable plastic bag. Press out all the air and seal tightly. In a 1-gallon re-sealable plastic bag, combine the ice and salt. Add the quart-sized bag to the gallon bag. Seal the gallon bag. Wrap in a towel, knead and shake for 5 to 7 minutes or until milk is thickened to a soft-serve ice cream texture. Serve immediately.

After ice cream has been kneaded, just prior to serving, stir in 1 Tbsp of mini chocolate chips.
Substitute other flavorings for vanilla such as tsp. mint, coconut or almond extract.
Substitute non-fat Greek yogurt for the evaporated milk.
Substitute soy, almond or coconut milk for skim milk. The mixture will be less thick.
Substitute chocolate milk.

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