I scream, you scream, we all scream for NICE-cream!

With warm Summer weather here, it is tempting to want a mid-day or after dinner treat to cool us down and quench a craving. Regular ice cream however is often full of simple, refined sugars that can cause blood sugar levels to spike. This spike in turn causes an increase in hormones like insulin and insulin-like growth factors (IGF-1) that have been implicated in cancerous growth. Additionally, standard dairy products have a conflicting relationship with cancer, with increased risks likely attributed to IGF-1 as well. 


The good news is that there are some home-made, healthy versions of your favorite summer pleasures. Here are some recipes to enjoy, guilt-free!


Ingredients:


Base:



  • 4 peeled, frozen, chopped bananas

  • Optional: up to ¼ cup non-dairy milk to help blend if needed


Flavours (choose one of the following):



  • Cherry: 1/3 cup pitted cherries and 1/8 tsp whole vanilla bean or ¼ tsp vanilla extract

  • Strawberry: ½ cup frozen strawberries

  • Vanilla: 1 tsp vanilla bean and optional: 1-2 scoops vanilla protein powder

  • Chocolate: 3 tbsp cocoa powder, 1/8 tsp salt and optional: 1-2 scoops chocolate protein powder 

  • Chocolate-Almond: ¼ cup almond butter, 3 tbsp cocoa powder, 1/8 tsp salt and optional: 1-2 scoops chocolate protein powder 


Feel free to be creative and add other fruits or flavourings of your own!


Directions: 



  1. Blend all ingredients together until smooth. You can either blend the bananas by themselves, or add non-dairy milk as needed for a smoother consistency. Serve immediately as a soft serve, or freeze for 1-2 hours for regular ice-cream texture. 

  2. For an added protein kick, add 1-2 scoops of your favourite protein powder. Consuming protein with carbohydrates can further help balance blood glucose, lowering insulin and IGF-1, as well as helping to keep you full longer. 


Recipes serve 2-4 people. 


Adapted from: 



Author: Shannon Ruse, CCNM Integrative Cancer Centre intern