Here you get nutrients for your vision and best quality skin (vitamin A), for your energy metabolism cycle to run, and make new cells with the most optimal genetic coding (folate), magnesium so your nervous system, brain and muscles can both contract and relax, and plenty of vitamin E to have healthy blood cells and glowing skin. Plus you get good levels of all the energy giving vitamins, or B vitamins. . The best part of this pudding is it contains none of the chemicals like those horrible boxed puddings I loved as a child…when I simply just needed to be fed something nutritious. If you like it extra sweet double the amount of raw honey and bolster your immune system. Chocolate pudding is excellent before bed as the high magnesium content helps your muscles relax.
This dish is flavorful and far easier than pudding made with eggs and milk, and improves your microbiome.
Traditionally chocolate pudding was made from milk and eggs which were readily available to people when they had a cow and chicken. The process was time intensive because it involved the gentle process of cooking milk on the stove, a task which one must be very attentive. This pudding, on the other hand, does not require your attentiveness and is as labor intensive as making a sandwich.
Unlike pudding made with milk and eggs, this more nutrient rich version also is high in fiber from the sweet potato and avocado in this pudding which improves the microbiome for both you and your child, leading to enhanced immune function.
Sweet Potato Chocolate Pudding
Equipment
- 1 blender
Ingredients
- 1 large sweet potato about 1 1/4 lb or 1/2 kilo
- 2 large avocados 1 lb plus (save the pits)
- 1/2 – 3/4 c cacao powder
- 6 T plus honey to taste
- 1 t vanilla
- 2 T – 1/4 c water coconut milk, or nut milk if needed to blend
Instructions
- Bake the sweet potato whole at 350 degrees Fahrenheit for 35 minutes or until you can pierce with a fork. Bake whole in the skin and there is no need for aluminum foil. You can place a pan beneath the sweet potatoe, or opt to save on dishes and chance a drip that will usually burn away in the oven eventually.
- When the sweet potato cools, you can easily pull the skin off with your hands.
- Blend all ingredients in the blender. Place in a glass jar with the avocado pits buried in the middle.
- The avocado pits contain compounds which will preserve the freshness.
- Try a pinch of salt next time, it could round out the flavor.
Hack your kitchen and make hemp milk at the same time.
Place all your ingredients in the blender, cooked sweet potato, avocado, raw honey, vanilla, a bit of homemade hempmilk…perhaps make the hemp milk in the same blender before you make the pudding…1/4 c hemp seeds, 1 quart water. Then pour off the majority and leave some in the blender, followed by the rest of the pudding recipes. I love to double time when making recipes for less cleanup. Once your in the kitchen, you might as well do a few other things.
Higher nutritional value than regular chocolate pudding, and free of chemicals.
This pudding also exceeds the nutritional value of a traditional chocolate pudding. If you wanted to increase the biotin and choline content due to pregnancy, you could add 1 to 2 egg yolks to the mixture. Adding egg yolks will also drastically increase the amount of other nutrients for pregnancy and lactation, such as 30% riboflavin content, 53-63% biotin needs, high amounts of selenium, 34% B12 needs, and 55% choline needs. (Biotin values based on previous recommendations for biotin in the 2005 recommendations by the Institute of Medicine, choline values based upon recommendations for 500 or 540 mg intake a day for pregnant or lactating women, for more information see Chapter 12 and 13 in Nourishing Generations: A Pregnancy and Lactation Nutrition Reference Manual by Carmen Cook. This book can be found on this website or Amazon.
Vitamin A is one of the most important nutrients for new mothers who are lactating.
This recipe is perfect as is for a child and for a lactating mother due to its high vitamin A content. Children will adore the flavor of this pudding, similar to those pudding packs we got out of a box as a kid that only contained sugar and chemicals. Truth of the mater is that real food tastes great and all the food chemicals are designed to elicit neurological responses.
Vitamin A is crucial for the proper functioning of the immune system of a child. The population that has the highest vitamin A needs is a lactating mother, especially in her fourth trimester.
Women in their fertile years also have higher vitamin A needs due to its role in the proper formation of blood cells. Sufficient vitamin A can prevent the formation of anemia when other nutrients are also taken in sufficient quantities. In fact, vitamin A is responsible for helping pull out iron from the stores in the body, so even if you have more than enough iron stored in your body, or you are consuming enough iron. (IOM, 2006 #398)
The nutritional expanse of the combination of sweet potatoes, avocados, and cacao covers the majority of the vitamins and minerals, all the B vitamins, potassium, magnesium, folate, vitamin A, zinc. If you wanted to add iron to this recipe, you could use a little bit of coconut milk. In my opinion there is almost no food that is more beneficial for the body than sweet potatoes, or it would be in my list of top 10 foods.
Unlike pudding made with milk and eggs, the fiber (from the sweet potato and avocado) in this pudding improves the microbiome of you and your child which result in an improved immune functioning.
This pudding also surpasses traditional chocolate pudding in nutritional value. If you’re looking to boost biotin and choline intake during pregnancy, you can add 2 egg yolks to the mixture. Adding egg yolks will also significantly increase the levels of other essential nutrients for pregnancy and lactation, such as 30% of the daily riboflavin requirement, 53-63% of biotin needs, high amounts of selenium, 34% of B12 needs, and 55% of choline needs. Remarkably, all these nutrients are provided in only 87 calories. (Biotin values are based on the 2005 recommendations by the Institute of Medicine, and choline values are based on the recommended intake of 500 to 540 mg per day for pregnant or lactating women. For more information, see Chapters 12 and 13 in Nourishing Generations: A Pregnancy and Lactation Nutrition Reference Manual by Carmen Cook.)
As it is, this recipe is perfect for children and lactating mothers due to its high vitamin A content. Children will love the flavor, reminiscent of those pudding packs we enjoyed as kids, but without the added sugar and chemicals. The truth is that real food tastes great, and food additives are designed primarily to elicit neurological responses that mimics what real food does. Only the chemically laden false foods are made for far less than what real food costs to grow. This results in huge profits by the companies, and therefore large amounts of power to lobby for the continuation of the propaganda of fake food.
Vitamin A is crucial for the proper functioning of a child’s immune system. Lactating mothers, particularly in the fourth trimester, or the first three months after birth, have the highest vitamin A needs.
It’s remarkable that colostral milk, the initial milk produced after childbirth, contains ten times the vitamin A content of mature milk or transitional milk (produced in the first 7-21 days). Therefore, focusing on vitamin A-rich foods during the last month of pregnancy, and the first weeks after birth, or the fourth trimester, can ensure an ample supply for the newborn.
Women of childbearing age also require higher levels of vitamin A due to its role in the proper formation of blood cells. Adequate vitamin A intake can help prevent anemia when combined with sufficient quantities of other nutrients. In fact, vitamin A is responsible for mobilizing iron from the body’s stores, so even if you have sufficient iron stored or are consuming enough iron, vitamin A is necessary to utilize it effectively (IOM, 2006).
The nutritional combination of sweet potatoes, avocados, and cacao in this recipe covers a wide range of vitamins and minerals, including all the B vitamins, potassium, magnesium, folate, vitamin A, and zinc. For an added iron boost, consider using a little coconut milk. In my opinion, sweet potatoes are among the most beneficial foods for the body and would easily make my list of top 10 foods.
Nutrition Facts: Servings: 4 Calories/Serving: 312 Fat: 156 Cal Carbs: 140 Cal Protein: 16 Cal Daily Value: 16% Nutrient Amount % Daily Value* Fat 20 g 31% 20 Saturated 4 g 18% 4 Trans 0 g – 0 Monounsaturated 13 g – 13 Polyunsaturated 2 g – 2 Carbs 40 g 13% 40 Fiber 12 g 50% 12 Total Sugars 24 g – 24 Added Sugars 23 g – 23 Protein 5 g 9% 5 Cholesterol 0 mg 0% 0 Sodium 71 mg 3% 71 Calcium 31 mg 3% 31 Magnesium 91 mg 22% 91 Potassium 788 mg 17% 788 Iron 2 mg 13% 2 Zinc 2 mg 15% 2 Phosphorus 145 mg 21% 145 Vitamin A 9 ¬µg 1% 9 Vitamin C 13 mg 14% 13 Thiamin (B1) 0 mg 8% 0.06 Riboflavin (B2) 0 mg 15% 0.13 Niacin (B3) 2 mg 15% 2 Vitamin B6 0 mg 26% 0.17 Folate (Equivalent) 106 ¬µg 26% 106 Folate (Food) 106 ¬µg – 106 Vitamin B12 0 ¬µg 0% 0 Vitamin D 0 ¬µg 0% 0 Vitamin E 3 mg 17% 3 Vitamin K 27 ¬µg 22% 27 Iodine: 0µg 0 Selenium: 1.1µg 1.1 Biotin: 2.8µg 2.8 Choline: 15.075mg 15.08
Nutrition Facts
4 servings per recipe
| Amount Per Serving | ||
|---|---|---|
| Calories | 302 | |
| % Daily Value* | ||
| Total Fat 20 g | 31 % | |
| Saturated Fat 4 g | 19 % | |
| Trans Fat 0 g | ||
| Cholesterol 0 mg | 0 % | |
| Sodium 35 mg | 1 % | |
| Total Carbohydrate 36 g | 12 % | |
| Dietary Fiber 15 g | 59 % | |
| Total Sugars 12 g | ||
| Includes 9 g Added Sugars | ||
| Protein 6 g | 12 % | |
| Vitamin D 0 µg | 0 % |
|---|---|
| Calcium 45 mg | 5 % |
| Iron 3 mg | 16 % |
| Potassium 958 mg | 20 % |
*Percent Daily Values are based on a 2,000 calorie diet.
References
IOM, et al. (2006). Dietary reference intakes: the essential guide to nutrient requirements, Washington DC: National Academies Press.
