There’s nothing wrong with enjoying a little indulgence now and then – and ice cream is one of those timeless treats that fits every occasion.
Whether you’re finishing off a big meal or just fancy something sweet on a quiet afternoon, a scoop of ice cream never disappoints.
But before you reach for the tub in your freezer, it’s worth knowing how it’s made – and how you can easily create a healthier version at home with a dietitian’s twist.
This article is for general informational purposes only and should not replace professional dietary or medical advice. Photos are for illustrative purposes.
How Ice Cream Is Made
Classic ice cream usually begins with a blend of milk, heavy cream, sugar, and sometimes egg yolks.
When it’s commercially produced, you’ll often spot extra ingredients on the label – things like stabilisers, food colourings, and emulsifiers that improve texture and shelf life.
Registered dietitian Mallory Brown, owner of mallorythedietitian.com, explains that additives such as xanthan gum are used to create that smooth, creamy consistency we all love.
Once the mixture is combined, it’s churned at high speed to trap air and prevent ice crystals from forming – leaving you with rich, velvety ice cream.
Can You Have Ice Cream Every Day?
From a dietitian’s perspective, enjoying ice cream daily comes down to balance. Brown says it’s more important to look at your diet as a whole rather than fixating on one treat.
According to the Dietary Guidelines for Americans 2020-2025, people over the age of two should keep added sugars below 10% of their total daily calories.
For someone eating around 2,000 calories a day, that’s roughly 200 calories – or about 12 teaspoons – of added sugar.
To put that into perspective, a ⅔ cup serving of Häagen-Dazs vanilla ice cream contains 18.1 grams of added sugar, or about 36% of that daily recommendation.
Brown suggests balancing things out by cutting back on sugar elsewhere and topping your scoop with fruit or nuts for extra nutrients and fibre.
A Dietitian’s No-Churn Ice Cream Recipe
If you’re after a lighter version of ice cream that still feels indulgent, Brown’s no-churn strawberry cottage cheese ice cream is the perfect option.
Instead of heavy cream, it uses cottage cheese – lower in saturated fat and packed with protein, calcium, and vitamin D. Honey replaces refined sugar, and fresh strawberries bring natural sweetness and antioxidants.
Strawberry Cottage Cheese Ice Cream (Serves 3)
Ingredients needed:
• 2 cups whole milk cottage cheese
• 1 cup strawberries
• 12 graham crackers
• 2 tablespoons honey
• 2 teaspoons vanilla extract
Combine all ingredients in a food processor and blend until smooth. Pour into a loaf pan or freezer-safe container.
Sprinkle crushed graham crackers and extra strawberries on top, then freeze for at least four hours. Before serving, let it sit for 10 to 15 minutes to soften slightly – then dig in.
The Sweet Takeaway
Ice cream doesn’t have to be off-limits if you’re mindful of balance.
By making it yourself, you control what goes in – and with smart swaps like cottage cheese and honey, you can turn a classic treat into something your dietitian would actually approve of.
