Loving the BITE: I Scream for this EASY Coconut Milk Ice Cream


We’ve only got a few more days in May…then, it’s officially June. Officially time for ice cream.  I’ve provided this simple recipe in summers past, and thought I’d revive it just as it’s getting hot in 2014.  I just so happen to have organic frozen mango chunks in my freezer…just waiting to become Mango Coconut Ice Cream.  There’s an easy formula this week, and so, so many options.  Only 4-ingredients to delicious dairy-free, gluten-free, junk-ingredient-free, extra-creamy ice cream.

Recipe of the Week:  Quick and Easy Coconut Milk “Ice-Cream”


  • 2 cups diced fruit (fresh or frozen) – I’m using mangos today
  • Pinch of  ground cinnamon
  • 1/3 -½ Cup Coconut Milk (use Arroy-D or Native Forest canned coconut milk to avoid BPA in the cans, or make your own)
  • Organic Honey or Pure Maple Syrup (up to 1 Tbsp, optional)


If not already frozen, spread fruit into a single layer on foil lined tray or baking sheet.  Pour coconut milk into your blender carafe or into a glass jar or bowl.  Place both the fruit and the coconut milk (both uncovered) in freezer.  Quick-freeze in freezer for about 1 – 1 ½ hours.  Place frozen fruit cubes in blender with cinnamon.  Blend quickly, adding thickened coconut milk, a spoonful at a time.  Add a small amount of honey or maple to taste (optional), and finish blending until resembles soft serve custard.  Serve immediately.  Serves 2.


In place of mangos, try:

  • Pear – Red pears with cinnamon is one of my favorites – you won’t believe how creamy it is!
  • Cherries – Either use fresh, pitted, and freeze, or, use frozen.  Omit cinnamon.
  • Berries – Any type.  No need to cube, simply freeze and use.
  • Bananas – Slice, freeze, and use in recipe same as pears.
  • Watermelon – I may have to do an entire post on this delicious treat
  • Cocoa – Use ¼ cup high-quality cocoa instead of fruit (no need to freeze cocoa). Add 1 tsp real vanilla.
  • Or, mix and match fruits & flavors!

To use for Recovery:

Add 1 scoop protein powder (undenatured whey, whey+casein, soy, unflavored pea, etc) and 5 grams l-glutamine.


I know I use coconut milk in a lot of recipe.  It’s become a staple in my home for delicious, healthy, dairy-free cooking and eating. Perfect for cyclists, coconut milk promotes:

  • Whole body health and energy – Its extremely healthful fats, Medium Chain Triglycerides (MCTs – very easily digested, efficient energy producers that are seldom stored as fat) and lauric acid, promote overall energy and health.  They provide anti-microbial benefits, increased insulin sensitivity in cells (which promotes health and discourages fat storage), increased fat burn, and improved cardiovascular markers (improved cholesterol).
  • Reduced risk of high blood pressure: Copper, potassium, and vitamin C work to reduce blood pressure and keep blood vessels elastic (which further reduces risk of high blood pressure).
  • Strong bones:  It’s not the calcium, but the phosphorus from coconut milk that best promotes bone health.  Phosphorus is an essential nutrient that the body needs for strengthening bones – a requirement to prevent bone loss alongside calcium.
  • Oxygenated Muscles: If you’re low on iron, you’re likely low on energy; and, this spells trouble for a cyclist.  While it may not be quite as highly absorbed as heme-iron (from red meat), the iron found in coconut milk can contribute to healthy iron levels and better energy on the bike.
  • Reduction in muscle cramps and soreness:   Coconut milk is rich in electrolytes including phosphorus and magnesium.  An imbalance of (too little) magnesium and (too much) calcium can cause excess muscle cramping and soreness from overactive nerve cells.  Usually, we’re able to get in enough calcium, but often lack magnesium.  Coconut milk offers a great source for sore, cramping cyclists!
  • Reduced Joint Inflammation: Selenium, as found in coconut milk, is an important mineral and antioxidant. It fights free radicals that build up in the body, thereby reducing oxidative stress, inflammation and arthritis.

Bonus: Better Muscle Recovery & Rebuilding

After intense exercise, your muscles may recovery better and rebuild during sleep at night if you include protein just prior to going to bed.  So, instead of wasting this valuable opportunity with any ol’ dessert, use our high-antioxidant and protein coconut milk ice-cream – make sure to include the scoop of protein powder!  For more on over-night muscle recovery, click here.

It’s summer and that means ice cream.  Keep it simple, cool down and enjoy our simple delicious healthy treat.

Fuel Your Ride. Nourish Your Body.
Enjoy Your Ride
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    June 2024
    M T W T F S S


Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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