Chcocolate Avocado Pudding, Raw, Fermented

Raw Fermented Chocolate Avocado Pudding

I made this as a treat for my husband who is going Ketogenic for this month. This would make a healthy but really good Valentines Day treat.  

Raw, Paleo, Vegetarian, gluten and soy free (Dairy free option)

Serves 4/ took me 5 minutes to make 

Ingredients

2 soft avocados (peeled, pitted, scooped out of shell)

1/3 c. cocoa powder

2 T. almond butter (see note)

1/2 T. raw local honey* (see note below)

1/2 cup goat milk kefir* (see note below)

1 t. vanilla extract

Toppings (optional): sprinkle on sliced almonds, sunflower seeds, grated chocolate, strawberries or shredded coconut 

Directions: Add all to food processor and process until smooth. Spoon into dessert cups. Top with topping of your choice and serve or chill until ready to serve.  

Notes:

  1. Opt for pure almond butter. Many local stores now grind almonds fresh daily.  Otherwise read the back label and choose a brand that does not have added oils and sugar. 
  2. If you are using honey, raw and local is best.  If not using honey, you can try liquid stevia or pure monk fruit and play with the amount according to your taste preference.  
  3. Kefir: this is what makes it a fermented food.  You can use cow milk kefir if you can tolerate it or try coconut kefir (if you can find it in your stores-I can never find it locally).  You can also use almond or coconut milk but then it will be a fermented food.  
  4. Ketogenic: If you are trying out the Ketogenic diet, I personally only suggest it for 4 to 8 weeks in duration and then bumping up the carbs to closer to 80-120 grams per day, depending on your dietary needs.  If you are on the Ketogenic diet, on non-exercise days, your carb content should be 20 grams. On exercise days, you can bump this up to 40 grams per day.  

Health Benefits

Raw Honey: Can reduce your seasonal/pollen allergy symptoms, natural source of energy, immune system booster

Fermented Kefir: Supports gut health, supports your immune system, may improve IBS and IBD, may improve brain health, mental health,  cognition, focus and mood disorders, can aid in weight loss.  

Avocado: Rich in healthy mon0-saturated fatty acids, vitamins and minerals. Great for healthy skin and hair and eye health to name a few benefits.  

Almond Butter: Rich in healthy fats and protein.  Good for healthy cholesterol levels, combatting heart disease and providing you with energy.  

 

Raw Fermented Chocolate Avocado Pudding
Serves 4
This is a delicious chocolate pudding that has the benefit of fermented foods and healthy fats.
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Prep Time
5 min
Prep Time
5 min
220 calories
15 g
3 g
18 g
5 g
4 g
143 g
24 g
3 g
0 g
13 g
Nutrition Facts
Serving Size
143g
Servings
4
Amount Per Serving
Calories 220
Calories from Fat 155
% Daily Value *
Total Fat 18g
28%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 3mg
1%
Sodium 24mg
1%
Total Carbohydrates 15g
5%
Dietary Fiber 9g
38%
Sugars 3g
Protein 5g
Vitamin A
4%
Vitamin C
17%
Calcium
7%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 avocados (flesh scooped out of shells)
  2. 2 T. pure almond butter
  3. 1 t. vanilla extract
  4. 1/2 T. raw honey
  5. 1/3 c. cocoa
  6. 1/2 c. fermented goat milk kefir
Instructions
  1. place all ingredients in your food processor and process until smooth. Spoon into 4 custard dishes. Sprinkle on top your choice of topping
  2. Serve right away or chill until serving.
Notes
  1. 1. opt for raw, local honey. If you do not want to use honey, you can try liquid stevia or pure monk fruit and play with the amount according to your taste preference
  2. 2. choose almond butter that is just almond not some of the processed products that have a lot of added sugar and oils.
  3. 3. kefir: you can use cow milk kefir if you can tolerate cow's milk. If not, and cannot tolerate goat kefir either, try almond or coconut milk but it will not be a fermented food if you do this.
beta
calories
220
fat
18g
protein
5g
carbs
15g
more
TruFoods Nutrition http://trufoodsnutrition.com/

 

 

 

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Karen is a Board Certified Holistic Nutritionist, Certified Nutrition Consultant, herbalist and has a Masters in Social Work. She has written two books on depression. She believes in addressing the root causes of depression and not symptom management. If you or your teen has depression and either has not had success with what western health has to offer or you just want to bypass medication and seek alternative help, and are ready to make small steps to improve your outlook on life, then contact Karen for a free 15 minute "First 2 things to do if you have depression" phone consult. 303-522-0381 Karen@trufoodsnutrition.com This information provided in this article is for educational purposes only. Seek the help of your health professional before making any changes to your health and nutrition regimen.

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