Characteristics

This decadent, rich, creamy and refreshing pudding is an excellent snack or treat for both kids and adults alike. It provides a healthy and wholesome way to enjoy some pudding, while avoiding the many processed pudding options commonly found in stores. The fresh mint used in this recipe, as opposed to mint extract provides that much more richness in terms of flavor and nutrition benefits. As long as we use organic tofu, we avoid problems associated with GM soy, and get to enjoy a healthy high-protein and low-fat meal option. It is super easy and quick to make and provides a great array of nutrition benefits, including being a rich source of vitamins, minerals, antioxidants, and phytonutrients for optimal health and prevention.

TYPE: Dessert, 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
  • Peanut-free
  • Corn-free
  • Refined sugar-free

Goodies Needed

INGREDIENTS:

  • 1 x 350g package of Organic Medium-Firm Tofu
  • 4 TBSP (level) Organic, Raw Cacao Powder
  • 4 TBSP Maple Syrup OR Raw Honey
  • 2 TBSP Water
  • Fresh Mint Leaves OR Pure, Organic Peppermint Extract
  • pinch of sea salt

TOOLS:

  • Food processor or High Powered Blender (ex: Vitamix or NutriBullet)
  • Measuring cup
  • Utensils
  • Dish for pudding

Preparation Steps

  1. Place all of the 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. Chill in the refrigerator for about 1 hour and serve.

Notes:

  • This pudding can be made in larger batches and stored in a sealed container in the refrigerator for several days.
  • Maple syrup and raw honey will each give it a slightly different flavor, so you can experiment with what you prefer. You can use slightly less or more of the sweeteners, depending on your personal sweet flavor preferences.
  • Use about 1/4 to 1/3 cup fresh mint if available, or you can experiment with pure peppermint extract, about 1 - 2 teaspoons.

Meal Nutritional Benefits

Tofu

  • An excellent high source of soy protein
  • good source of (in descending order): calcium, manganese, copper, selenium, phosphorus, omega-3 fats, iron, magnesium, zinc, vitamin B1
  • helps lower cholesterol levels and enhance good cardiovascular health
  • helps alleviate symptoms associated with menopause
  • has antioxidant, anti-cancer and anti-inflammatory properties
  • for more information, visit the tofu detailed overview from World’s Healthiest Foods

Raw Cacao

  • Raw cacao contains anandamide (a euphoric substance), arginine (a natural aphrodisiac), neurotransmitters that stimulate and balance brain activity, tryptophan (an anti-depressant), antioxidants and other beneficial compounds known to have rejuvenating and anti-aging elements.
  • Cacao is high in magnesium, good for a balanced nervous system, heart beat, building strong bones, and lowering blood pressure.
  • Cacao is a good source of the beauty mineral sulfur; responsible for healthy skin, nails and hair.
  • Scientific studies have shown that cacao boosts blood flow to the heart, brain and other organs and has a wide array of protective effects against heart disease. It has also been shown to beneficial in lowering blood glucose levels and preventing the onset of type-2 diabetes.
  • For more information, learn about the raw cacao benefits

Maple Syrup

  • a healthy natural sweetener when in its purest, high quality form
  • provides a good source of various micronutrients like manganese and zinc
  • can provide supportive properties for various areas of our health
  • offers antioxidants to protect from free radical damage and cancers
  • for more information, visit maple syrup nutrition to learn about its specific properties

OR

Raw Honey

  • Has anti-oxidant, anti-bacterial, anti-fungal and anti-viral properties
  • Helps with type 2 diabetes, LDL cholesterol, boosting immunity, healing wounds, athletic performance and cough suppression
  • For more information, visit the honey detailed overview from World’s Healthiest Foods

Peppermint

  • Provides vitamins, minerals, antioxidants and phytonutrients
  • Most specifically, a source of vitamin C, manganese and copper
  • Provides muscles relaxing ability to relieve symptoms of irritable bowel syndrome, including indigestion, dyspepsia, and colonic muscle spasms
  • Contains anit-microbial, anti-carcinogenic and anti-inflammatory properties
  • For more information, visit the peppermint detailed overview from World’s Healthiest Foods