Gluten-, Grain-, Dairy-, Egg- and Soy-Free
But first, a few fun facts about the ‘cado:
- One medium-sized avocado packs a whopping 10 grams of fiber.
- One medium-sized avocado has 4 grams of protein - one of the highest coming from a fruit. And, it’s all bioavailable (available for the body to use), which is not the case for some of the protein coming from animal sources.
- It is classified as a fruit; specifically, a single-seeded berry.
- It is packed with antioxidants.
- It contains monounsaturated fats, which help boost HDL cholesterol (the good stuff) and lower LDL cholesterol (the bad stuff). Avocados themselves are naturally cholesterol-free.
- Can replace canola mayonnaise, sour cream and lower quality yogurts in recipes to add creaminess, flavor and nutrients to recipes (e.g. dips, spreads).
- Its thick outer skin protects the flesh of the inner fruit, which means it doesn’t have to be organic if you’re choosing where to spend your food dollars. In fact, it makes the “Clean Fifteen” list.
- It has more potassium than a banana (975 mg and 487 mg per whole fruit, respectively).
- Accelerate ripening with an apple or a banana and a brown paper bag. The ethylene gas released by these fruits will ripen your ‘cado more quickly.
And, the recipe…
Chocolate Avocado “Pudding”
Yield: 2 servings
- 1 whole avocado, ripe & pitted
- 2-3 tablespoons unsweetened organic cocoa powder* or cacao
- Organic liquid stevia or 1-2 tablespoons local honey*, to desired sweetness
- 1/4 cup (+/-) unsweetened almond milk, to desired thickness
- Garnishes (optional): dollop of coconut whipped cream (buy the can and whip your own - store extras in Pyrex in the fridge); crushed pistachios or nut of choice; sprinkle cacao nibs or dairy-free chocolate chips; unsweetened coconut flakes
- Add avocado, cocoa/cacao and almond milk to medium-sized bowl for use with a hand mixer; or food processor. Blend well (can be “whipped” with a fork if avocado is very ripe).
- Add all-natural sweetener of choice in small increments, to desired taste. Blend.
- Transfer “pudding” to small bowl and top with garnish of choice, or plain if you’re a purist. Enjoy!
- The more cocoa/cacao you use, the more chocolatey your pudding will be, but it may also require that you use more stevia or honey. Add slowly to avoid over-sweetening.
- Use stevia to make it sugar-free.
- Bear in mind that, while healthier, this is still a treat and to be enjoyed in moderation.
- * = used in all Vukoo bars
"[RECIPE]" Health-ier Dessert: Chocolate Avocado “Pudding”; by Vukoo®