Tag Archives: healthy dessert

Vegan Chocolate Pudding

Vegan chocolate chia puddingThis is a healthy dessert option, that is loaded with nutritional benefits. This pudding recipe contains chia seeds, which are small but have a lot of nutritional value that makes them a “superfood.” These seeds are high in dietary fibre with 3 tbsp containing about 40% of your daily fibre requirements. They are also high in protein, especially considering their small size. These seeds contain a lot of calcium, magnesium, and phosphorus. This makes chia seeds an excellent choice for women to incorporate in their diet for osteoporosis prevention.

This vegan pudding also contains raw cacao, dates, and a non-dairy milk. Raw cacao has a lot of nutritional benefit which I explained in my raw caramel chocolate post. Dates are nutritional alternatives to sweeteners such as maple syrup and honey. Dates contain fibre, iron magnesium, manganese, antioxidants,

This pudding recipe can almost be considered an instant pudding. I find that if you blend the chia seeds then you don’t have to refrigerate long before enjoying.

Recipe:

Ingredients

  • 1 ½ cup unsweetened non-dairy milk (I prefer unsweetened almond and coconut milk)
  • 3 tbsp raw cacao powder
  • 8-10 Medjool dates (remove pits)
  • ½  cup chia seeds
  • ½ tsp pure vanilla extract
  • ¼ tsp sea salt
  • Garnish: shredded coconut, fresh raspberries

Directions

1) Add all of the ingredients to a food processor or blender. Blend for a few minutes until everything is a smooth consistency.
2) Do a taste test and see if you the pudding is sweet enough for you. If it’s not, add more dates.
3) Depending how thick you like your pudding, you may be able to enjoy right away. Otherwise place in a glass dish, cover and refrigerate for a few hours.

*Note: I wanted to make this recipe without an added sweetener such as honey or maple syrup. You can substitute the date for 1-2 tbsp honey or maple syrup, depending how sweet you like it. The recipe won’t be considered vegan if you add honey.

Creamy Mango Coconut Popsicles

Mango popsicle, healthy whole food dessert
If you’re a mango fan you need to try this recipe. Coconut blends well with the mango to create an addictive, creamy, tropical treat. This recipe contains just 4 simple ingredients (can be made with just 3), making this a healthy alternative to the multi-ingredient popsicles you can buy.

 

Recipe:
Mango Puree

  • 1 cup mango (ripe or frozen)
  • 1 tbsp honey (If needed)

Mango Coconut Cream

  • ½ tsp pure vanilla extract (can be made without, but tastes better with it)
  • ½ cup coconut cream*
  • 1-2 tbsp honey (depending on how sweet your mangos are and your preference)

Directions
1) In a blender add the mangos (allow the mangos to thaw if using frozen). Blend until a puree consistency is reached. Add honey if you mangos aren’t sweet enough for your tastes (do a taste test).
2) Add approximately 1 tbsp of the mango puree to the bottom of your popsicle molds (bpa free is preferred). Place in freezer for 15 minutes until the mango puree has become solid. Leave the rest of the mango in the blender for the next step.
3) While the mango is freezing in the molds, add the coconut cream, vanilla abstract, and honey to the reserved mango in the blender. Blend everything until completely smooth. Do a taste test and determine if more honey is needed.
4) Take popsicle molds out of the freezer and fill up the remainder of the mould with the mango coconut cream. Place into the freezer and freeze for a few hours until completely solid.

Note: If you don’t want to have the layered look and want a recipe that is easier to make and takes less time, just blend everything together and add it to the molds.

*You can make your own coconut cream by placing a can of coconut milk in the fridge for a few hours. Once the coconut cream and water have separate, carefully skim off the top of the coconut cream until you start seeing a more watery layer. An entire can (400mL) should yield approximately ½ cup of coconut cream