This year has been one of the hottest summers. What could be better than having a cool and refreshing homemade ice cream that is healthy for the eyes after your kid's outdoor activities?
Making ice cream could be fun for you and your kids, especially during the summer.
This yummy treat is banana-based ice cream, “N”ice cream, which is healthy and without added sugar. All you need are some kiwifruits, bananas, and some walnuts, almonds, or cashew nuts.
The recipe here contains vitamins such as A, B, C, E, lutein and zeaxanthin, minerals (such as zinc and potassium), and a good amount of omega-3.
Why bananas?
Let’s first talk about bananas. There are a couple of essential micronutrients for the eye in a banana.
First is vitamin A. A common name for vitamin A is Retinol. From its name, we know it is related to the retina. Indeed, vitamin A is involved in maintaining your eyes’ light-sensing cells in the retina and protecting the cornea.
A banana has a lot of vitamin C, a water-soluble vitamin that doubles as an antioxidant to protect against oxidative and UV light damage to the cell.
Further, a banana contains potassium, which is important for eye health, particularly for dry eyes, as it is one of the essential components that make up the tear film and help to maintain film thickness.
Lastly, a banana is sweet and gives a thick creamy texture that is similar to ice cream.
Why kiwifruits?
Next, let’s talk about Kiwifruits.
Kiwifruit is packed with Lutein and zeaxanthin. They are the only dietary carotenoids that accumulate in the retina, particularly the macula region located at the back of your eye. They act as a natural sunblock by absorbing excess light energy, and they are also thought to protect your eyes from blue light.
Kiwifruit also has lots of vitamin C, similar to a banana. It could protect against oxidative and UV light damage to the cell.
Additionally, kiwis contain a good amount of vitamin E, potassium, and B vitamins.
Why walnut, almond, or cashew nuts?
Some walnut, almond, or cashews on top or blended in the ice cream could provide extra zinc and omega-3.
Zinc can keep your eyes healthy and helps vitamin A create a pigment called melanin, which protects your eyes.
Omega-3 could improve the eye's oil film that's produced by small glands by the eyelid. It could improve dry eye symptoms and reduces the need for artificial tears.
Plus, glazing fish liver oil or sprinkling some oysters on top for omega-3 or zinc just won’t work – making “I” scream.
How to make it?
- Let the bananas ripe until brown freckles or spots start to appear.
- Cut two ripe bananas into flat pieces and put them in a ziplock bag. Spread them out evenly and freeze them overnight or days after when needed.
- Peel and cut two ripe kiwifruits and put them with the frozen banana pieces in your kitchen processor or high-powered blender.
- Blend until completely smooth.
- Transfer the ice cream into a bowl, then sprinkle some nuts on top.
Kiwifruit banana ice cream could be served immediately after you make it. However, the texture may be on the softer side. To have a more traditional ice cream texture, you could place the ice cream in the freezer for two hours.
If you make more than enough, you could freeze the nice cream in an airtight container for a few weeks.
Before having it, you need to let it thaw and soften for 15 to 20 minutes, or it may be hard to scoop.
Final thoughts
Nice cream is a healthy treat for eye health during the summer. And, it is easy to make.
Also, you can make different variations with your kids - switch kiwifruit with some orange or other fruit high in lutein and zeaxanthin.
Careful not to go overboard and start making blizzard variations. Your kid may run out and play hide-and-seek.
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