OMG! I just learned the most amazing swap out that no one will ever guess! You can swap the typical heavy cream/coconut milk/nuts, and eggs found in your typical pudding recipe with…..lean in closer, closer….cannellini beans!!! Say what?! Coconut milk, often used in plant-based cooking, is high in saturated fat. For those of us really trying to prevent diseases like heart disease, diabetes, and breast/prostate cancer (which I think is all of us)-saturated fat is NOT where it’s at. For a long time, as I transitioned to a plant-based diet, I had been swapping out the standard dairy products for high fat alternatives like nuts and coconut. After spending time recently with the Esselstyns (Dr. Esselstyn wrote How To Prevent and Reverse Heart Disease and featured in Forks Over Knives, the movie), I am trying to reduce how much added fat I consume. Beans provide a MUCH better swap out. You can use them to provide a creamy texture, much like silken tofu can do (I’ve made this same recipe with silken firm tofu, with great results as well!). I think there is less of an aftertaste using the beans, as compared to tofu, but both can be used. Unlike tofu however, beans have almost no fat (tofu is actually high in fat percentage wise), and are packed with protein, magnesium, and potassium! Power to the bean! Can you feel my excitement over this recipe????!
The real test is of course the kiddo test (well, let’s be honest, the husband too!). This got rave revues and I didn’t tell them the secret ingredient until after. I always tell them, but maybe just a little delayed 😉
The above granola is a Tahini Ginger Granola (made with date paste!), that goes perfectly with this pudding! It really is boosted by the combo. That recipe is coming soon….I’m going to continue to mess around with this pudding and see how it holds up to an ice cream maker and baking it as an alternative to my vegan pumpkin pie. It has a real thick consistency if you don’t add too much almond milk, that would be perfect as pie filling.
Ingredients:
- 1 can of pure pumpkin (I like the Farmer’s Organic-BPA free can!)
- 1 can of cannellini beans or 1 3/4 cup, rinsed and drained (can use 12 oz of firm silken tofu instead)
- 1/4-1/2 cup of almond milk or milk-alternative (depending on how thick/thin you like your pudding)
- 7 dates, pitted
- 2 tsp cinnamon (I love cinnamon, if you don’t as much, maybe reduce it 1/2 tsp)
- 1/4 tsp nutmeg
- 1/2 tsp ginger
- Optional Toppings: granola and pomegranate seeds
Instructions:
- Place all ingredients into a blender like a Vitamix, preferably in order above
- Blend until a smooth, creamy consistency
- Eat and enjoy!
- Can be turned into an ice cream using an ice cream maker if desired. Top with Tahini Ginger granola and pomegranate seeds to liven it up!
Nutritional Benefits:
- No refined sugar; dates are high in fiber and help to regulate blood sugar spikes MUCH better than traditional sweeteners
- VERY low in fat, no saturated fat or cholesterol
- High in beta-carotene, diets high in carotenoids have been linked to reduced rates of cancer
- Great source of plant-based protein
- Great source of magnesium & potassium-both beans and dates are high in magnesium & potassium, which are important for nervous system regulation, bone and dental health (Mg), as well as blood pressure regulation. Magnesium also helps those who suffer form migraines, and potassium aids in kidney function as well.
- Great source of fiber; helps to regulate digestive system, reduce your risk of cancers, heart disease, and diabetes. Fiber helps to regulate blood sugar levels.
- 1 can of pure pumpkin(I like the Farmer's Organic-BPA free can!)
- 1 can of cannellini beans or 1¾ cup, rinsed and drained
- ¼ cup of almond milk or milk-alternative
- 7 dates, pitted
- 2 tsp cinnamon
- ¼ tsp nutmeg
- ½ tsp ginger
- Place all ingredients into a blender like a Vitamix, preferably in order above
- Blend until a smooth, creamy consistency
- Eat and enjoy! Can be turned into an ice cream using an ice cream maker if desired. Top with granola or maple chipotle walnuts
This dessert is Devine ! I can’t wait to make it for the masses over the holidays and have a big wow factor!!
Thanks Sharon! Will post the granola this weekend!
Lot of people now saying we should eat more good fat, including coconut oil, acacados, etc. and to go for the full fat in Yogart and dairy. You are saying the opposite. What gives?
Bob-I follow the guidance of researchers/physicians Dr. Caldwell Esselstyn, Dr. Neal Barnard, Dr. Dean Ornish, Drs Colin & Tom Campbell, Dr. Michael Gregor, all of whom advocate for a whole food, low-fat plant-based diet. I 100% am apposed to dairy, and feel that it is a huge inflammatory for the body. Coconut oil is great for the skin, but very high in saturated fat, which has been linked to heart disease. I feel that whole food forms of fat, such as avocados, nuts, and seeds are ok to have in the diet in small quantities, and include them in my diet. Fat is very calorically dense, and for those with heart disease, diabetes, and trying to lose weight, it is important to limit these foods. I encourage you to watch the documentary Forks Over Knives if you have yet to do so, and to look into Dr. Esselstyn’s research, as well as Dr. Colin Campbell’s.
Thanks for the recipe, I am going to try this one out soon. However, here in The Netherlands ‘canned pumpkin’ is hard to come by. Can I just cook and puree pumpkin to get the same results? I cook my pumpkin with no added fat in the oven, to prevent it from getting mushy. Is that the way to go?
Even better! If it’s watery I’d just place it in cheesecloth.