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

  • excellent source of protein; provides some healthy fats and carbohydrates
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides 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
  • protects against cardiovascular disease, cancer, and diabetes type 2
  • for more info, refer to tofu on World’s Healthiest Foods
  • Health Tip: Choose only organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most prevalent genetically engineered foods worldwide.

Bananas

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, especially potassium, magnesium, phosphorus, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy digestion, blood pressure, blood sugar, and cholesterol levls
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the bananas overview on World’s Healthiest Foods

Carob (Bean or Powder)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A and most vitamins, including folate and choline
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, iron, zinc, copper, and selenium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the carob overview on Health Benefits Times

Cacao (Powder, Nibs, Beans)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, copper, manganese, and selenium
  • supports optimal health, weight, healing, and prevention
  • contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan), anti-aging properties, and helps to stimulate and balance brain activity
  • helps maintain healthy blood pressure and blood sugar
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the cacao benefits overview on Nutrition And You
  • Tips: This information applies specifically to pure cacao products and not any chocolate with added dairy, sugar, or other additives. Choose organic and raw pure cacao products for maximum nutrition and health benefits.

Peanuts / Peanut Butter

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients and antioxidants
  • provide vitamins, especially vitamin E and most B vitamins
  • provide minerals, especially manganese, copper, magnesium, phosphorus, iron, zinc, and potassium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, and diabetes type 2
  • for more information, visit the peanut overview from World’s Healthiest Foods
  • Health Tips: Choose only pure organic peanuts and peanut butter, as peanuts have both serious pesticide and mold health concerns. Avoid peanuts and peanut butter with any oil, sugar, salt, or other additives.

Almonds / Almond Butter

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, E, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, selenium, and manganese
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
  • for more information, visit the almonds detailed overview from World’s Healthiest Foods
  • Tips: Choose organic and raw almonds and almond butter, as conventional almonds and roasted almonds have pesticide, toxin, and other health concerns.

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory benefits
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • supports healing, prevention, and overall health
  • supports cardiovascular and nervous system health
  • for more information, visit the vanilla overview from Nutrition-and-You.com Tips: Use the vanilla bean directly or choose pure, natural, and organic vanilla extracts. Avoid synthetic vanilla and similar artificial vanilla products.

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the cinnamon overview on World’s Healthiest Foods