Avocado Date Chocolate Pudding

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I’ve been making this for a few years now, can’t get over how easy and delicious this is! Just five ingredients, it has made it such an easy dessert to whip up for any meal – even a chocolate craving snack! I will say I have learned that soaking the dates and chopping them is extremely helpful, as it softens them and makes pureeing a lot easier. Also, as the recipe notes, don’t toss the soaking water! Use the water for the recipe to keep the sweetness and minerals from the soaked dates. All of the kiddos enjoy it, two of them preferring it to the standard dairy pudding.

Further Food Nutritionist Commentary:

This a fantastic dessert with no added sugars or processed sugars. Both dates and avocados are high in fodmaps, meaning that some people with IBS won’t be able to tolerate this recipe. But others might, and the prebiotics will be good for the good bacteria in your gut.

By Dianne Rishikof, MS, RDN, LDN
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Avocado Date Chocolate Pudding

  • Prep Time: 5 minutes
  • Cook Time: 2 hours
  • Servings: 2

Ingredients

6-8 dates (pitted and soaked in water at least 2 hours or overnight, in airtight container in refrigerator)
1 1/2 cups water (same water used to soak dates)
3/4 of an avocado (medium to large in size)
2 1/2 tablespoons cocoa
2 teaspoons vanilla* (alcohol free – see note)

Instructions

1. Soak dates at least 2 hours or overnight in an airtight container. When prepping for the recipe, chop dates to make pureeing a bit easier.

2. In a high speed blender or food processor, combine all ingredients and blend well.

3. Eat immediately, or store in the refrigerator up to a day. (Pudding gets watery the longer it is sitting. It can be whipped again to account for the separation of water).

*A note about the vanilla. Vanilla extract is often made by soaking the vanilla beans in alcohol to intensify and preserve the flavor. After researching on various raw food websites, I learned that anytime vanilla is used in raw food recipes (ie: the vanilla is not heated) and it contains alcohol, the recipes opt for an alcohol free vanilla (often made with vegetable glycerin) or pure vanilla beans (scraping the inside of the actual bean). The reason for this is while the alcohol is usually cooked down when heated, that is not the case with raw recipes, and the alcohol flavor overpowers the vanilla.

1. Soak dates at least 2 hours or overnight in an airtight container. When prepping for the recipe, chop dates to make pureeing a bit easier. 2. In a high speed blender or food processor, combine all ingredients and blend well. 3. Eat immediately, or store in the refrigerator up to a day. (Pudding gets watery the longer it is sitting. It can be whipped again to account for the separation of water). *A note about the vanilla. Vanilla extract is often made by soaking the vanilla beans in alcohol to intensify and preserve the flavor. After researching on various raw food websites, I learned that anytime vanilla is used in raw food recipes (ie: the vanilla is not heated) and it contains alcohol, the recipes opt for an alcohol free vanilla (often made with vegetable glycerin) or pure vanilla beans (scraping the inside of the actual bean). The reason for this is while the alcohol is usually cooked down when heated, that is not the case with raw recipes, and the alcohol flavor overpowers the vanilla.

Nutrition Information

Per Serving:  Calories: 100; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 2mg; Potassium: 647mg; Carbohydrate: 21g; Fiber: 4g; Sugar: 15g; Protein: 2g

 

Nutrition Bonus:   Iron: 6%

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3 thoughts on “Avocado Date Chocolate Pudding

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