Ice cream after training is priceless. And making it at home rather than buying it can cost even less 😂. Frozen desserts can supply vitamins, minerals, protein and energy from carbohydrate and fat, depending on their ingredients. Start with fruit and dairy or a plant drink, then add cocoa, mint, vanilla or other flavours.
Choose ingredients according to your needs. Making your own lets you control the recipe and create flavours and combinations you enjoy; homemade is not automatically healthier than every shop-bought option.
Stories about frozen desserts in China go back more than 2500 years, including mixtures of snow, honey and fruit. Fortunately, we now need only a freezer and a few ingredients.
If you have never tried making ice cream, start now: it is easier than it looks.
Before these 7 recipes, here are 3 tips:
Tip 1.
For the best texture, enjoy it on the day you make it or within 2–3 days. Ice crystals grow over time, so creaminess may decrease after the third day. Keep it safely frozen.
Tip 2.
Domestic freezers are generally kept at -18°C, colder than ideal serving temperature. Let the dessert soften briefly before serving, without leaving it out for prolonged periods.
Tip 3.
Experiment. You need not follow every flavour combination exactly. Try different fruits and see what works.
Whipped fresh cheese ice cream with jam and walnuts
Ingredients:
- 0% whipped fresh cheese1 – 20 g (1 tub)
- Raspberry jam – 30 g (2 tablespoons)
- Walnuts – 20 g (1 small handful)
- Liquid sweetener – 2 g (1 splash)
Method:
- Put the cheese in a bowl.
- Stir in a little sweetener.
- Warm the jam for about 30 seconds, until runny.
- Add to the bowl and freeze for 30 minutes.
- Add walnuts, stir well and enjoy once the texture suits you.
Kcal: 274 kcal (with these quantities)
Protein: 25% of calories
Carbohydrates: 29% of calories
Fat: 46% of calories
Dairy foods such as whipped fresh cheese can form the base of homemade ice cream. Their high-quality protein contributes to tissue repair and muscle development alongside suitable training and total intake.
Avocado, strawberry, mint and honey ice cream
Ingredients:
- Avocado – 50 g (1 piece)
- Strawberries – 75g (4 piece)
- Fresh mint – 3 g (1 leaf)
- Honey – 5 g (1 dessertspoon)
- Skimmed milk – 80 g (1 splash)
Method:
- Freeze the strawberries.
- Put frozen strawberries, avocado, mint, honey and skimmed milk in a blender capable of processing frozen ingredients.
- Blend until smooth.
- Freeze for 30 minutes to 1 hour and enjoy!
Kcal: 160 kcal (with these quantities)
Protein: 10% of calories
Carbohydrates: 45% of calories
Fat: 45% of calories
This combination has wonderful flavour and aroma. Mint adds a refreshing taste, but a small culinary serving should not be presented as an established treatment for the nervous system or circulation.
Coconut drink, banana and cashew ice cream with pistachios
Ingredients:
- Banana – 70 g (1 piece)
- Cashews – 8 g (1 piece)
- Coconut drink – 30 g (1 splash)
- Raw pistachios – 5 g (1 small handful)
- Honey – 5 g (1 teaspoon)
- Vanilla extract – 1 g (1 splash)
- Lemon juice – 5 g (1 pinch)
Method:
- Soak the cashews overnight in the fridge, then drain.
- Peel, chop and freeze the banana overnight.
- Blend the cashews in a powerful blender or food processor until creamy.
- Add the frozen banana, briefly softened, vanilla extract, honey, lemon juice and coconut drink.
- Blend until smooth and pour into a container.
- Add chopped pistachios, stirred in or as a topping.
- Freeze for at least 4 hours.
- Tip: Stir every half hour during the initial freezing period for a creamier texture.
Kcal: 194 kcal (with these quantities)
Protein: 6% of calories
Carbohydrates: 66% of calories
Fat: 28% of calories
Coconut drink provides the liquid base. Its content of B vitamins such as niacin, riboflavin and folate varies by product and fortification: check the label rather than assuming every coconut drink is rich in them.
Soya yoghurt, banana and mango ice cream
Ingredients:
- Banana – 80 g (1 small piece)
- Mango – 50 g (1 piece)
- Lemon juice – 10 g (1 tablespoon)
- Fresh orange juice – 50 g (4 tablespoons)
- Sweetener – 1 g (1 splash)
- Soya yoghurt – 125 g (1 piece)
- Soya drink – 150 g (1 piece)
Method:
- Blend banana, mango, lemon juice and orange juice.
- Mix until smooth.
- Add soya drink, soya yoghurt and sweetener if needed.
- Blend again until combined.
- Pour into a container and freeze.
- Stir every half hour at least 3–4 times during initial freezing, until the texture is right.
Kcal: 294 kcal (with these quantities)
Protein: 15% of calories
Carbohydrates: 67% of calories
Fat: 18% of calories
Homemade ice cream uses a liquid or semi-liquid base such as dairy or a plant drink. Fruit adds water and nutrients. The body uses a little energy to warm cold food, but this does not meaningfully cancel the dessert’s calories or make the recipe automatically lighter.
Banana, peanut butter, almond drink and vanilla ice cream
Ingredients:
- Banana – 80 g (1 piece)
- Vanilla extract – 2 g (1 pinch)
- Peanut butter – 5 g (1 dessertspoon)
- Almond drink – 60 g (1 piece)
Method:
- Freeze the chopped banana.
- Blend the frozen banana, almond drink, vanilla extract and peanut butter. The original method says oat drink, but the title and ingredient list specify almond drink.
- Blend until smooth and enjoy!
Tip: With a suitable blender, make peanut butter by blending peeled peanuts until creamy.
Calories: 177 kcal (with these quantities) Protein: 7% of calories Carbohydrates: 68% of calories Fat: 25% of calories
Peanut butter is tasty and nutritious. Homemade lets you choose the ingredients, but a shop-bought version made only from peanuts can also be a good option. Read the label.
Coffee, cashew and banana ice cream
Ingredients:
- Banana – 120 g (1 piece)
- Espresso coffee – 30 g (1 splash)
- Cashews – 30 g (2 small handfuls)
- Ground cinnamon – 2 g (1 pinch)
- Skimmed milk – 30 g (1 splash)
Method:
- Freeze chopped banana.
- Blend frozen banana, coffee, milk, cashews and ground cinnamon.
- Blend until smooth and enjoy!
Kcal: 358 kcal (with these quantities)
Protein: 9% of calories
Carbohydrates: 56% of calories
Fat: 35% of calories
Banana, coffee and cashews make an energy-rich combination. Cashews supply plant protein and minerals including iron, magnesium, zinc, potassium and phosphorus.
Berry and Greek yoghurt ice cream with chopped almonds
Ingredients:
- Liquid sweetener – 2 g (splash)
- Raspberries – 25 g (small handful)
- Cranberries – 25 g (small handful)
- Strawberries – 25 g (small handful)
- Plain Greek yoghurt – 50 g (5 level tablespoons)
- Raw almonds – 5 g
Method:
- Blend sweetener, frozen berries (bought frozen or frozen at least 4 hours beforehand) and Greek yoghurt. Follow any cooking instructions on frozen-berry packaging before use.
- Blend to a smooth frozen texture.
- Spoon into a bowl and top with chopped almonds.
- Reserve some berries for an extra topping if you like.
Kcal: 124 kcal (with these quantities)
Protein: 10% of calories
Carbohydrates: 32% of calories
Fat: 58% of calories
Berries contribute fibre and antioxidant compounds, including flavonoids, to a varied diet supporting health.
– – – – – – – –
You now have plenty of ideas for homemade ice cream. Time to get started!
Explore our sports nutritionist services if you also want support with food to prepare for a sporting challenge.
