Low-FODMAP Vegan Chocolate Coconut Pudding

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I love chocolate! I can’t live without it, so I wanted to make a healthier version of a chocolate dessert my whole family could enjoy, as well as those with IBS or following the low-FODMAP diet. Thus, the vegan chocolate coconut pudding was born!

Since I also have Hashimoto’s disease, I like using organic, non-GMO brands for my ingredients. I like cacao powder as it is a great source of antioxidants, as well as magnesium and iron. Dark chocolate has inflammation-fighting properties, which makes it heart-healthy and may help reduce cardiovascular risk, which can become an issue for those with Hypothyroidism.

Further Food Nutritionist Commentary:

This is a great dessert full of minerals from the chocolate, Himalayan salt and maple syrup. As a gluten and dairy free dish, it’s great for those with an autoimmune disorder. Discarding the top layer of coconut milk helps to lower the fat and saturated fat content, making it a safer option for those with heart disease or anyone trying to maintain a healthy body weight. There is still some saturated fat in the chocolate, so enjoy in moderation!

By Anna Herby

Low-FODMAP Vegan Chocolate Coconut Pudding

  • Prep Time: 25 minutes
  • Cook Time: overnight in fridge
  • Servings: 3

Ingredients

2 cups coconut milk
1/8 teaspoon Himalayan sea salt
1/4 cup raw cocoa powder
1/4 cup pure maple syrup
1/2 cup almond milk
3 tablespoons arrowroot starch or tapioca starch
3 ounces dark chocolate chips
3/4 teaspoon alcohol-free vanilla extract
1 1/2 tablespoons unsweetened shredded coconut (optional)

Instructions

  1. Place a can of coconut milk in refrigerator over night.
  2. Remove thick cream from top and then pour 2 cups of clear coconut milk into a saucepan with salt, cocoa powder, and maple syrup.
  3. Heat saucepan on low heat.
  4. Meanwhile, whisk arrowroot starch and 1/2 cup almond milk in a small bowl until dissolved.
  5. When coconut milk is warm, add arrowroot starch mixture and bring to a boil.
  6. Once boiling, stir constantly for 2 minutes.
  7. Lower to a simmer for an additional minute, then turn off heat.
  8. Once heat is off, stir in vanilla extract and chocolate chips until chocolate melts.
  9. Transfer pudding to ramekins and then cover tightly with plastic wrap and place in refrigerator to thicken.
  10. Pudding is best when refrigerated overnight.
  11. Once chocolate pudding is ready, sprinkle on 1/2 tablespoon each of optional shredded coconut and enjoy.
Place a can of coconut milk in refrigerator over night. Remove thick cream from top and then pour 2 cups of clear coconut milk into a saucepan with salt, cocoa powder, and maple syrup. Heat saucepan on low heat. Meanwhile, whisk arrowroot starch and 1/2 cup almond milk in a small bowl until dissolved. When coconut milk is warm, add arrowroot starch mixture and bring to a boil. Once boiling, stir constantly for 2 minutes. Lower to a simmer for an additional minute, then turn off heat. Once heat is off, stir in vanilla extract and chocolate chips until chocolate melts. Transfer pudding to ramekins and then cover tightly with plastic wrap and place in refrigerator to thicken. Pudding is best when refrigerated overnight. Once chocolate pudding is ready, sprinkle on 1/2 tablespoon each of optional shredded coconut and enjoy.

Nutrition Information

Per Serving:  Calories: 498; Total Fat: 33 g; Saturated Fat: 23 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 48 mg; Potassium: 417 mg; Carbohydrate: 49 g;  Fiber: 11 g; Sugar: 29 g; Protein: 6 g
Nutrition Bonus: Iron: 15%; Calcium: 10%; Vit A: 2%; Vitamin C: 1%
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