This delicate, soft and creamy, mousse-like pudding can provide a delicious treat anytime, and makes an especially great snack for kids. It provides a healthy and wholesome way to enjoy some pudding, while avoiding the many processed pudding and confectionary options found in stores.

This treat is based on wholesome foods and has a mild and pleasant sweet tone, without any added sweeteners or sugars. It is rich in protein, healthy fats and carbohydrates, and provides an excellent dose of vitamins, minerals, antioxidants and phytonutrients. It is super easy and quick to make, and given the ingredient options, you have at least 4 versions of this pudding to choose from to best meet your preferences and needs!

Characteristics

TYPE: Snack
PREPARATION: < 5 mins (+chill time)
SERVING: Makes 4 servings

  • Raw (not fully raw, but requires no cooking)
  • 100% Plant-based (Vegan)
  • Grain-free
  • Wheat-free
  • Gluten-free
  • Corn-free
  • No added sweeteners
  • No refined sugars

Goodies Needed

INGREDIENTS:

Optional:

TOOLS:

Preparation Steps

  1. Place all of the ingredients (tofu, peeled bananas, nut butter, chocolate powder and any optional ingredients) into your food processor or high-powered blender and mix until ingredients form a smooth, uniform mixture.
  2. Transfer into one dish or individual serving dishes.
  3. Serving suggestions: top with some raw cacao nibs (as pictured) or pour over some fresh fruit or granola.
  4. Enjoy immediately or chill in the refrigerator for about 1 hour (or more) to cool and firm up.

Tips:

  • This pudding is very delicate and mousse-like, for a firmer pudding consistency, use medium tofu (instead of soft). You can also place the finished product into the freezer for about 30 minutes for more of a frozen treat.
  • Depending on which chocolate powder and which nut butter you use, you will get different flavor variations. The 4 main options are: carob+peanut butter, carob+almond butter, cacao+peanut butter, cacao+almond butter. You can even experiment with other nut butters or whole, raw nuts (about 1 cup).
  • Note carob is naturally sweet, where as cacao has slight bitter tones, which will influence the sweetness factor of the pudding. Adjust quantities accordingly for your needs, so that you don’t need to use any additional sweeteners.

Meal Nutritional Benefits

Organic Tofu

  • an excellent source of protein, and some healthy fats and carbohydrates
  • provides antioxidants, phytonutrients and anti-inflammatory properties
  • a source of vitamins, especially B vitamins
  • a source of minerals, especially calcium, manganese, copper, selenium, phosphorus, iron, magnesium and zinc
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • associated with prevention of cardiovascular disease and some cancers
  • for more info, refer to tofu on World’s Healthiest Foods
  • Health Tip: only consume organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most abundant genetically engineered foods on Earth today

Banana

  • provides healthy carbohydrates, some protein, and is virtually fat-free
  • provides phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially most B vitamins and vitamin C
  • a source of minerals, especially manganese, potassium, magnesium, copper, phosphorus, iron, and selenium
  • supports optimal health, weight, healing and prevention
  • supports digestive, immune, and cardiovascular health
  • helps maintain healthy blood pressure, cholesterol, and elimination
  • for more info, see the bananas overview on World’s Healthiest Foods

Raw Carob

  • provides healthy fats, protein and carbohydrates
  • lower in fat, sugar and calories than cacao
  • provides healing and protective phytonutrients and antioxidants
  • a source of vitamins, especially B vitamins
  • a source of minerals, especially calcium, zinc, copper, manganese and potassium
  • provides anti-inflammatory properties and support for optimal health
  • helps maintain healthy blood pressure, blood sugar and cholesterol
  • for more info, see the carob benefits overview on Organic Facts

Raw Cacao

  • provides healthy fats, protein and carbohydrates
  • provides one of the highest sources of antioxidants
  • a source of vitamins, especially the B vitamins
  • a source of minerals, especially manganese, copper, magnesium and iron
  • provides an abundance of phytonutrients for healing and prevention
  • contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan) and helps stimulate and balance brain activity
  • provides anti-inflammatory, rejuvenating and anti-aging elements
  • helps maintain healthy blood pressure, and protect against cardiovascular disease
  • for more info, see the cacao benefits overview on Organic Facts

Organic Peanuts / Peanut Butter

  • provide healthy fats, protein and some carbohydrates
  • provide phytonutrients and antioxidants
  • a source of vitamins, especially vitamin E and most B vitamins
  • a source of minerals, especially manganese, copper, magnesium, phosphorus, iron, zinc, and potassium
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer and other degenerative conditions
  • for more information, visit the peanut overview from World’s Healthiest Foods
  • Health Tip: choose organic peanuts of the highest quality, as peanuts have both pesticide and mold health concerns

Raw Almonds / Almond Butter

  • provide healthy fats, protein and some carbohydrates
  • provide phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially vitamin E and most B vitamins
  • a source of minerals, especially manganese, magnesium, copper, phosphorus, calcium, iron, zinc and potassium
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • especially supportive for cardiovascular health and optimal weight
  • for more information, visit the almonds detailed overview from World’s Healthiest Foods
  • Health Tip: choose organic and raw almonds, or such almond butters, as almonds are subject to many pesticide concerns and their beneficial nutrients are denatured with roasting

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory properties
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • when in its purest form, can positively support overall health
  • supports optimal cognitive health and mental performance
  • for more information, visit the vanilla overview from Nutrition-and-You.com

Cinnamon

  • an outstanding source of phytonutrients and antioxidants
  • anti-inflammatory and antimicrobial properties
  • provides vitamins, including vitamin K, E, A, C, and some B vitamins
  • provides minerals, especially manganese, calcium, and iron
  • supports optimal health, energy, weight, healing and prevention
  • supports optimal digestive and immune health
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the cinnamon overview on World’s Healthiest Foods