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. Unlike chocolate avocado pudding, this version is based on tofu and, thus, is very low in fat. If you use fresh mint for this recipe, as opposed to mint extract, you get the whole spectrum of peppermint’s health benefits. This pudding 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
- 100% Plant-based (Vegan)
- Raw food (not cooked)
- Grain-free
- Wheat-free
- Gluten-free
- Oil-free
- Peanut-free
- Nut-free
- Corn-free
- Refined sugar-free
Goodies Needed
INGREDIENTS:
- 1 x 350g package of Organic Medium-Firm Tofu
- 4 Tbsp Organic Raw Cacao Powder
- 4 Tbsp Organic Maple Syrup
- 2 Tbsp Filtered Water
- 1/4 cup Organic Fresh Mint Leaves OR 1 tsp Organic Pure Peppermint Extract
- 1/4 tsp Unrefined Sea Salt
TOOLS:
- Food processor or High Powered Blender, like a Vitamix
- Measuring cup
- Utensils
- Dish for pudding
Preparation Steps
- Place all of the ingredients into your food processor or high-powered blender and mix until ingredients form a smooth, uniform mixture.
- Transfer into one dish or individual serving dishes.
- 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.
- Adjust the amount of maple syrup (sweetener) and peppermint to your personal preferences. You may need slightly more of either or both.
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.
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.
Maple Syrup
- provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
- provides antioxidants and phytonutrients
- provides trace amounts of B vitamins
- provides minerals, especially manganese, zinc, calcium, iron, potassium, copper, and magnesium
- serves as a good, natural sweetener option, which provides some nutrition and health benefits
- for more info, see the maple syrup overview on organicfacts.net
Peppermint
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides phytonutrients and antioxidants
- provides anti-inflammatory, antimicrobial, and anti-cancer benefits
- provides vitamins, specifically vitamin A, C, and folate
- provides minerals, specifically potassium, calcium, and magnesium
- supports optimal health, weight, healing, and prevention
- supports digestive health; helpful for bloating, gas, indigestion, and diarrhea
- 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 peppermint overview on World’s Healthiest Foods