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Running Recipe: Homemade ‘nice cream’, by La Holista

After a long training session, we all feel like we could use a good treat. But if you are trying to get to your ideal race weight or keep your body healthy, desserts can be a slippery slope. What if I told you that you can have a delicious ice cream that is creamy, refreshing and always at hand?

Banana nice-cream (yes, you read it right, NICE-cream) has become very popular in the last few years as an incredibly easy and economical alternative to ice cream or sorbets.

Low in calories and fat but high in fiber, potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6, this nice cream is the perfect treat to nourish your body while recovering.

What you’ll need

– Ripe bananas;

– Non-dairy milk of your choice: coconut milk, almond milk, cashew milk, or soy milk;

– Additional sweetener (optional): dates, raisins, dry apricots, or coconut sugar / syrup;

– Add some extra flavour with healthy spices: cinnamon, vanilla or cacao powder.


1- Peel and freeze ripe bananas, you can chop in big chunks

Bananas are extremely good for your digestion and your body when they are ripe but can create constipation when still green. Make sure to pick bananas that have some dark spots. Anything between 5 and 7 in the scale below is best.


2- Add banana chunks in a blender and add 2 tablespoons of non-dairy milk for any 1 banana you use.

3- Activate the blender or the food processor and blend until smooth.

4- Serve immediately (as bananas will oxidise and become brown) and enjoy!



La Holista’s favourite recipe

Yields: 2 servings

280g or 3 medium bananas
50g or 5 tablespoons of coconut milk
1 date
3g or 1 tsp Cinnamon

Total macros: 
398 Kcal
Carbs: 84g
Fiber: 9g
Protein: 4g
Fat: 1g

Macros per serving:
199 Kcal
Carbs: 42g
Fiber: 4.5g
Protein: 2g
Fat: 0.5g



La Holista is a Holistic Health & Wellness Company founded by Chiara Squinzi, Italian Health Coach, Yoga Teacher, and Functional Medicine Student, and managed with Pascale Fioretti, an experienced Hospitality professional, NLP & Executive Coach, and healthy living advocate and Rob West, Certified P.E. Teacher and Triathlon Coach.

La Holista team is expert in wholesome plant-based nutrition for athletes and offer nutrition consultation for natural and nutrient-dense foods that will give you light and constant energy, will help you achieve clarity and focus during work and sport activities, and will help you delicately detox your body.