Written by Lisa Grentz, MS, RDN, CD
Not all chocolate is created equal. Dark chocolate contains 50-90% cocoa solids in addition to cocoa butter and sugar compared to milk chocolate, which contains just 10-50% cocoa solids and cocoa butter, milk, and sugar. White chocolate does not contain any cocoa solids and is comprised of cocoa butter, sugar, and milk. While dark chocolate offers the greatest health benefits because of the higher percentage of cocoa solids it also offers a more bitter flavor.
Dark chocolate is common in recipes for baked goods and desserts, hot chocolate, melted into oatmeal, or as a dip for fresh fruit. If you’re looking for a healthier chocolate treat, try this pudding recipe which combines cocoa powder with a healthy fat and natural sweetener to make a delicious snack or dessert your children are sure to love.
Chocolate Peanut Butter Avocado Pudding
1 ripe avocado, pitted and halved
2 TBSP pure maple syrup
1 TBSP all-natural creamy peanut butter
1 heaping TBSP coconut oil
2 tsp. hemp seeds
2 TBSP unsweetened cocoa powder
½ tsp. pure vanilla extract
½ tsp. ground flaxseed
¼ cup milk of choice (optional)
Put the avocado flesh into a food processor. Add the maple syrup, peanut butter, coconut oil, and hemp seeds. Process until very smooth, about 2 minutes. Scrape down the sides as needed.
Add the cocoa powder, vanilla, and flaxseed. Process again until very smooth and fluffy, another 2-3 minutes, stopping to scrape the sides periodically with a spatula. If you’d like a thinner consistency, drizzle in the milk a bit at a time while processing to reach your desired thickness. Spoon the pudding into an airtight container and set aside in the refrigerator to chill for at least 30 minutes before serving.
Store leftovers in an airtight container in the refrigerator for up to 4 days.
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