Chocolate Chia Avocado Pudding

I cringe when I think about the amount of Jello Chocolate Pudding that I used to eat on a regular basis. It was a staple in my lunchbox growing up, and I ate it long into my 20’s. I would eat the fat-free version, confident that this was the healthiest way to be getting my chocolate fix. Fat-free meant guilt-free, right?!

Yeah, not so much. But honestly, I really did think that I was making the best choice. And I’m sure I’m not alone on this one.

It was really hard for me to welcome fat back in to my life. But the more I learned about the benefits of healthy fat, the more I was able to embrace it. Fat is necessary to signal to our brains that we’re full. So when you’re always reaching for the fat-free variety, you’re never satiated. You end up eating MORE of something with much LESS flavor. Add to that the fact that to balance the taste of the lost fat, they load up on salt….bring on the bloat! No fun.

Of course I’m not talking about downing a double bacon cheeseburger every day, but about regularly incorporating foods like fish, avocados, seeds, nuts, olive and coconut oil into your diet. Yes, too much of the bad fats will tax your liver and lead to a host of health problems, but depriving our bodies of good fats is like depriving your car of oil. It just won’t run smoothly, and will eventually be damaged beyond repair.

Why is it that so many people seem to treat their cars better than they treat themselves?!

When we skimp on the fat, we mess with the absorption of the necessary fat soluble vitamins A, D, E and K, which greatly impacts things like cellular growth and repair, immunity and blood clotting. Too little fat in our diets can also lead to depression, achy joints, memory loss, lowering of your HDL (the good cholesterol, which we want to be high to protect us against heart disease), and even several types of cancer.

I think we can all agree that embracing healthy fats is the way to go, so why not turn a dessert I love into something my body will love too?!

Chocolate Chia Avocado Pudding. A dessert worthy of being your main course!

Chocolate Chia Avocado Pudding

Avocados

Mmmm, brain food. I think avocados are one of the world’s greatest superfoods. I feed them to my little ones regularly, and am always looking for fun variations so they don’t get sick of them. But really, can one ever get sick of avocados?! 😉

First, the fat in avocados is the healthy kind that I mentioned our bodies need for growth and that well-oiled, smooth functioning. Avocados are the best fruit source of Vitamin E, and are a great source of potassium, folate, iron, and vitamins A, C, K and B6. They also help our bodies absorb nutrients better, and they contain antioxidants to fight free radicals. They are great for eye, heart and cholesterol health, and are a great source of glutiathione, a much desired anti-aging and immune-boosting nutrient.

Cacao

And then there is Cacao. I use Navitas Naturals Cacao Powder, It’s unprocessed, certified organic, raw, vegan cacao, and contains an incredibly rich supply of magnesium, a mineral that 2/3 of Americans are deficient in. If you are wondering if you have a magnesium deficiency, read this great article, Are You Suffering From Magnesium Deficiency, on a blog I love, Cheeseslave. I had a hunch a while back that I was magnesium deficient, and reading this post confirmed it. I started taking a great magnesium supplement called Natural Vitality Calm, and started sleeping better, feeling less anxious and recovering quicker after workouts.  It quickly became one of the 3 supplements I am a HUGE fan of (which is reallly a whole separate post!), but I thought it was worth noting here.

Other essential minerals present in Cacao are calcium, zinc, iron, copper and potassium. Cacao also contains more antioxidant flavonoids than red wine, green tea and blueberries.

So the right chocolate really is health food! Woo Hoo! 🙂

Chia Seeds

The Chia Seed is popping up everywhere, and food good reason! Chia Seeds are the richest plant source of Omega 3 fatty acids, and they provide a whopping 20% of high quality protein. That’s 2 times more than of any other seed or grain! They have 5 times the calcium of milk, plus boron, a trace mineral that helps transfer the calcium to where it’s needed, in your bones. Chia seeds also have twice the potassium of bananas, 3 times the antioxidant strength of blueberries and 3 times more iron than spinach.

I think you might see why they are among my faves!

Not only all that, but Chia seeds are hydrophilic, which means they readily absorb water. They can hold up to 10 times their weight in water, which means they are star performers for athletes and anyone looking to stay hydrated (which should be everyone considering most people walk around dehydrated every day). When you mix chia and water, a thick, gel-like substance will form. There are some studies showing that this “gel” will coat the stomach and possibly slow the absorption of carbohydrates. This means you stay full longer, without the blood sugar spikes and crashes. This is why Chia is being looked at as a good addition for those looking to lose weight.

I love adding them to my morning green smoothie, oatmeal, yogurt and baked goods. I also use Navitas Naturals brand for my Chia Seeds.

It is this gel like substance that had me think that chia seeds would be a perfect addition to pudding. And it is. This pudding is so incredibly delicious, nutritious an nourishing.

Of course, because of this hydrophilic effect, you need to add more liquid to the recipe so that it can thicken. I loved the taste and nutritional profile of coconut milk, and it adds a great creaminess to the pudding.

So here’s the recipe for my kid-approved, nutrient-dense, decadent Chocolate Chia Avocado Pudding. No chemicals, preservatives, refined sugars….just pure, raw, real food deliciousness!

4.7 from 3 reviews
Chocolate Chia Avocado Pudding
 
Prep time
Total time
 
A kid-approved, nutrient-dense, decadent superfood snack, Chocolate Chia Avocado Pudding. No chemicals, preservatives, refined sugars....just pure, raw, real food deliciousness!
Author:
Recipe type: Dessert, Snack
Cuisine: Gluten-Free, Dairy-Free
Serves: 4
Ingredients
  • 2 small-medium avocados or 1 large
  • ¼ cup cacao powder
  • ¼ cup maple syrup or honey (preferably raw)
  • 1 cup full-fat coconut milk (I use this BPA free coconut milk)
  • ¼ cup chia seeds (you do NOT need to grind chia seeds like is necessary with flax seeds.)
  • 1-2 tsp. Organic vanilla
  • ½ tsp. Organic Cinnamon
Instructions
  1. Combine all ingredients in a food processor or high speed blender (I use my Vitamix), and blend until smooth and creamy.
  2. Enjoy as is, or use it as a dip for berries. Yum!

 

And there you have it, a pudding nutritious enough to be your whole meal if you’d like!

There are endless variations…sometimes I leave out the coconut milk and chia seeds and throw in 2 T. coconut oil and 1 T. Maca, which is another amazing superfood known to enhance energy, boost stamina and improve fertility. And while I haven’t tried it, I think nut butters or soaked cashews would be a great addition. You could also substitute 2-3 pitted dates for the maple syrup or honey. Some like it sweeter, some less so, so feel free to play around with the sweetness level to suit your taste. Enjoy!

Dessert for dinner, anyone?! 🙂

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Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, your cost will remain the same, but I will receive a small commission. I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.” I appreciate your support of my blog and business!

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9 Responses to “Chocolate Chia Avocado Pudding”

  1. It’s funny, because these are three of my favorite items but I never would have thought about putting them together, especially to make a dessert! Thank you so much for sharing this recipe; I’m hoping my girls will like it so I won’t eat it all 🙂

    I recently started taking a liquid omega-3 that comes in the form of EPA and DHA, and it tastes like a smoothie, but I’ve also been drinking the chia seeds with various flavors of teas and juices from guavas and lemons, and all of these ways are great. I haven’t tried consuming chia seeds in other ways, so I am going to start looking for more recipes.

    Thanks Beth for this great information!

    [Reply]

    bethallen Reply:

    Well I’m so happy I created this post so you could combine 3 of your favorite things! 🙂 My 2 and 5 year olds can’t get enough of it, so I hope you’re girls enjoy it too.

    Glad to hear you’re taking a liquid omega, and enjoying Chia in teas and juices. That’s something I haven’t tried! I did notice that the Kombucha I drink has a version with Chia seeds, I’ll have to try it soon. Oh, and if your girls don’t like tasting the seeds, you can grind them up in any recipe for a smoother texture. In this pudding, blending them does the trick, but just thought I’d share as you’re exploring recipes. Enjoy, and thanks for visiting, Kim! 🙂

    [Reply]

  2. My whole family liked this recipe, including my 2 year old!

    [Reply]

    bethallen Reply:

    I’m so glad to hear it, Ashley! Thanks! 🙂

    [Reply]

  3. Ok today I thought about, which vegetables could be used for chocolate recepies? i didn’t come to an solution. But hey! Why not Avocado! Its creamy and contains good fat so why shouldn’t it fit with chocolate?

    I really have to give it a try. Just a pitty that just ate the Avocado I had at home 😀

    [Reply]

    bethallen Reply:

    Yes, avocados and chocolate are a match made in heaven! What type of chocolate recipes are you looking to make? I’ve used all sorts of veggie purees in things like cookies, brownies, etc. when I want to add nutrition but still have it seem like a decadent dessert. 🙂

    [Reply]

  4. 2 of my favorite food fused in one. =) Not sure if you have heard of J.Co it’s a doughnut store popular in Asian countries – the only doughnut flavor that I keep buying dozen in their store is Avocado di Caprio. It is made out of Avocados and dark chocolate, heaven!
    Will definitely try this recipe Beth! Thanks.
    -Reese

    [Reply]

    bethallen Reply:

    You’re welcome Reese, you’re going to love it! And that’s funny…I haven’t had a donut in about 15 years, but an avocado/ dark chocolate one might just convert me! 😉

    [Reply]

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  1. Chocolate Cranberry Larabar Hearts - 11. Feb, 2014

    […] to get our chocolate fix this week, along with serving my super yummy Chocolate Chia Avocado Pudding topped with strawberries and raspberries, I thought it would be fun to turn our usual Larabars into […]

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css.phpDisclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”