Ice cream is a popular snack in the summer. Ice cream does not have to be bought in the shop, but it can be made in several ways at home. One way to do this is to use Estonian superfoods.
These include, for example, raspberry, sea buckthorn, black currant, bilberry, lingonberry, etc. The berries give the ice cream the necessary sweetness, but in addition they can be made of fiber and other useful things that are not available from ordinary cream ice cream.
According to dietary recommendations, fruits and berries should eat at least 2-3 portions per day, with one portion of the food being about one handful or 100 grams. Berries are good to eat fresh in summer and as soon as possible after cutting, and they can also be frozen in the winter. Fresh and frozen berries are very suitable for making berry ice cream.
With light, air and heat, the amount of nutrients in the berries begins to decrease, therefore deep freezing should be preferred to preserve as much vitamins as possible. Healthy effects can be found in both fresh and frozen berries.
The berries help to wholesome sweets
Berries have a low glycemic load, which means that the blood sugar does not rise too high when they eat. They also contain a lot of phytotoxic substances that have a risk-reducing, immune-enhancing and anti-inflammatory effect on many diseases.
Berries are very good sources of polyphenols, micronutrients and fiber. Polyphenols are vegetable compounds found in some fruits and vegetables . Many polyphenols act as antioxidants and reduce the harmful effects of toxic substances in the body. Berries are the richest foods in antioxidants. There are especially many antioxidants in dark purple, blue and red berries.
Thanks to its high water and fiber content, the berries fill the stomach well, provide little energy and fat, while containing minimal sodium and cholesterol-free. Therefore, it is best to prefer berries for other sweet and salty snacks.
One of the positive features of berries among many others is their potassium and sodium ratio. Potassium and sodium balance are important for muscle contractions and nerve impulses. Therefore, potassium deficiency first causes damage to the muscles and nerves.
Today’s food contains too much sodium because a lot of salt is added. By contrast, in berries, potassium is significantly higher than sodium. For example, the black currant has a potassium and sodium ratio of 680: 1 and a red currant of 517: 1 for potassium.
Rosehips, black and red currants are potassium-rich berries. For example, the wheatgrass is rich in honeydew. Magnesium is found in thorns, raspberries and black currants. Strawberries and raspberries contain a lot of folates, or vitamin B9, known mainly as “folates” or ” folic acid “.
Berries are important sources of vitamin C
The berries have the highest vitamin C content of honeysuckle and thistle and black and red currants. The daily need for vitamin C is 100 milligrams. Around 80 grams of currants or 60 grams of bumble bee and only 12 grams of rosehip are sufficient to meet your daily vitamin C requirements.
Forest and garden strawberries are considered to be iron-rich , but their iron content is not particularly high. A person needs 10-15 milligrams of iron per day, and in 100 grams of strawberries it is only 0.4-0.5 milligrams. There is, however, a strawberry rich in manganese, folate and vitamin C.
400 grams of strawberries cover half the daily need for folates. The forest strawberry is richer in minerals, for example, there are three times more calcium in the wild strawberry and four times more magnesium. Strawberries are very rich in phyto-nutrients.
Raspberry is ideal for humans with fiber and flavonoid content. Its berry flavonoids have a powerful antioxidant effect. In addition, raspberries are rich in folate and potassium.
The list of useful properties of sea buckthorn is particularly long: anti-inflammatory, antibacterial, immune-enhancing and liver-protecting as they contain many antioxidants. Berries contain high levels of vitamin C and vitamin E, carotenoids, magnesium, vitamin K and some of the B vitamins.
Blackcurrant has a lot of positive effects on the body and the most well-known of these is the strengthening of the immune system. Especially because black currant is rich in vitamin C, 80 grams of berries are enough to cover the daily need for vitamin C.
Blackcurrant, blueberry and black plum healthy ice cream
Healthy ice cream40 g of dried black plums
50 g black currants
100 g of blueberries
50-70 ml plum water or non-flavored yogurt
Sea buckthorn-banana ice cream
50 g of thunderstorms
Strawberry-banana ice cream
100 g of strawberries
50-70 ml of water or unflavoured yogurt
Preparation time 10 minutes + 1–2 hours freeze.
Soak the dried black plums in cold water for about an hour. The components of each ice cream from puree are a separate silky puree. Pour the puree into ice cream molds and put in the freezer for 1-2 hours. To make ice cream well out of the mold, put the molds in hot water for a moment. You can enjoy these ice creams as much as you like on a warm summer day. If you want more juicy ice cream, prepare with water than cream, then add unflavoured yogurt. But if you want cream ice cream, just add the banana. In quantity, each ice cream receives 2-4 pieces, depending on the size of the ice cream form.