Recipe: Coconut Blueberry Pudding DF, SCD, GAPS

October 14, 2012 · 30 comments

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When you are dairy-free it is hard to satisfy that urge for something creamy and cold. Ice cream comes to mind but I am thinking about something that is not as sweet and can be eaten on a daily basis. I was making shakes every morning with coconut oil, coconut spread and some fruit, but it is time consuming to warm up the oil and the spread every morning, especially for someone in a rush to get to school or work. I accidentally left a shake in the refrigerator overnight and it turned into a pudding that was not only delicious, but outrageously creamy.

I am most excited about this simple recipe because it does not contain any additives or added sweeteners. The well ripened bananas are totally sufficient. However, if you find it needs a little more, feel free to add a little honey or other natural sweetener of your choice.

Benefits of coconut oil

Coconut oil is rich in lauric acid, which is known for being antiviral, antibacterial and antifungal. Lauric and palmitic fatty acids are found in mother’s breast milk and help protect the infant against pathogens. Studies have shown the antimicrobial benefits of coconut oil.

Investigations on the effects of the medium chain triglycerides in coconut oil, on neurological diseases such Alzheimer’s, show benefits. Other research shows coconut oil to benefit epilepsy.

Coconut oil has a medium smoke point which makes it really good for pan sauteing and baking. It tastes delicious in baked goods and is great to add to shakes and other beverages.

Click here for more information about coconut oil and what to look for when you buy it.

Benefits of blueberry

Blueberries add flavor, texture and a slew of antioxidants to any dish. Antioxidants consist of a group of vitamins, minerals and enzymes that help bind up harmful metabolic by-products called “free radicals” that can lead to tissue and DNA damage, cancer, heart disease, diabetes and other age-related diseases.

Free radicals are highly reactive compounds that are formed from normal metabolic functions in the body and also when our cells are exposed to a variety of substances such as radiation, chemicals, pollution, smoke, drugs, alcohol, pesticides and the sun. A poor diet also contributes to the formation of free radicals.

Anthocyanin (the pigment that makes blueberries blue) contains naturally occurring plant chemicals called polyphenols which have very high antioxidant characteristics. The darker, deeper blue fruits have the highest anthocyanin values, thereby supplying the most potent antioxidant sources.

The USDA Human Nutrition Research Center on Aging in Boston has developed an assay called ORAC (oxygen radical absorbance capacity), which rates the antioxidant capacity of foods. Fresh blueberries have a high level of ORAC, at 2400 per 100 grams. Researchers have found that blueberries rank #1 in antioxidant activity when compared to 40 common fresh fruits and vegetables. You can’t get much better than that.

Coconut Blueberry Pudding

Ingredients

Equipment

Instructions

  1. Place the coconut oil and spread in a 2 quart pot and on a low heat gently melt, stirring occasionally
  2. If the temperature is too high the coconut will burn, so be careful
  3. When this is melted to a liquid add the blueberries — if they are frozen keep stirring them in so they warm up
  4. You just want to be able to blend everything when it is warm so that the coconut does not harden into tiny pieces
  5. When all is combined place in a blender with the bananas and blend until very smooth
  6. Pour into a bowl and place in the refrigerator for 1 hour until firm
  7. Enjoy with sliced banana or other fresh fruit
  8. This is a great breakfast or snack

Prep Time: 10 minutes
Cook Time: 3 minutes
Easy

Where to buy high quality coconut products

This post is shared at: Melt in Mouth Monday, My meatless Monday, Monday Mania, Barnyard Hop, Meatless Monday, Sunday School, Slightly Indulgent Tuesday, Traditional Tuesday, Hearth & Soul Hop, Tasteful Tuesday, Gluten Free Wednesday, Whole Food Wednesday, Allergy Free Wednesday, Mommy Club, Real Food Wednesday, Healthy 2Day, Full Plate Thursday, Creative Juice Thursday, Simple Lives Thursday, Pennywise Platter, Gluten Free Friday, Fill Those Jars Friday, Fight Back Friday, Fresh Bites Friday, Fresh Bites Friday, Freaky Friday, Foodie Friday, GAPS Friday, Friday Finds, Seasonal Celebration, Barnyard Hop, Wheat Free Wednesday

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Tropical Traditions Gold Label Virgin Coconut Oil

1 Gallon Gold Label Virgin Coconut Oil

Tropical Traditions Gold Label Coconut Oil is a product I use every day.
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{ 19 comments… read them below or add one }

1 elizabeth October 15, 2012 at 9:05 am

Any suggestions for substitutions for the banana averse?

thx!!!

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2 elizabeth October 15, 2012 at 9:05 am

I’m thinking maybe avocado. ?

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3 Jill October 15, 2012 at 9:19 am

Hi Elizabeth,
The avocado would help make it creamy but you would have to add sweetener.

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4 susan October 15, 2012 at 9:25 am

Is coconut spread the same as coconut butter or cream?

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5 Jill October 15, 2012 at 10:25 am

Hi Susan,
Yes, it is the same.

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6 Anne October 15, 2012 at 7:41 pm

What about using cantaloupe instead of bananas? I’m also very banana-averse, as Elizabeth put it.

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7 Jill October 15, 2012 at 8:54 pm

Hi Anne,
I guess you could try it. i just don’t know how creamy it would be without banana and of course I think it would need a little sweetener.

Reply

8 Kayla October 16, 2012 at 8:30 am

I absolutely love coconut spread! It is full of flavor with that slightly nutty taste and beautifully smooth texture. I had never thought of blending it into a pudding- thanks for the great idea!

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9 Heidi October 17, 2012 at 11:15 pm

This looks delicious! (I put blueberries in my kids’ lunches today, and they made a huge mess. I need a better option!) If you haven’t already, I’d love for you to visit my Gluten-Free Monday party at OneCreativeMommy.com and link up this and any other GF idea you would like to share. I hope to see you there.

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10 Shannon @ Enjoying Gluten-Free Life October 19, 2012 at 7:43 am

This sounds like it would be yummy on pancakes. Thanks!

Your “Coconut Products” link isn’t working.

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11 Miz Helen October 19, 2012 at 11:19 am

Thank you so much for sharing your awesome recipe with Full Plate Thursday. Hope you have a great weekend and come back soon!
Miz Helen

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12 Diane Balch October 19, 2012 at 7:27 pm

Thanks for explaining the health benefits of coconut oil… I was wondering why it has become so popular. Nice recipe too.

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13 April @ The 21st Century Housewife October 20, 2012 at 12:23 pm

i adore blueberries and it always makes me so happy that they are good for me too! This pudding sounds so wholesome and delicious. I like that you can use frozen berries too.

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14 MEGHAN October 24, 2012 at 2:38 pm

this looks wonderful! I’m always looking for “ice cream like” recipes. Thank you for linking up with us this week at gf fridays. I am going to feature you as one of my favorites this week!

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15 Danielle @ Poor and Gluten Free October 31, 2012 at 11:22 am

I’m allergic to bananas and my go-to substitute is usually applesauce. I wonder if it might work in here too, and provide the missing sweetness?

Jill, this faux ice cream looks so great I can’t wait to try it! I would love it if you would consider linking it to my blog’s new party – Waste Not Want Not on Poor and Gluten Free.blogspot.com

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16 Hanunyah @ Ranch Girl's Sweets 'N' Treats November 1, 2012 at 3:34 pm

This looks delish, great idea!

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17 Mark July 9, 2013 at 5:36 pm

It would be interesting to know the nutritional statement for a serving size of this. I know coconut oil is good for you and I eat it by the spoonful – the coconut creme concentrate that is. However, this looks like it would be an awful lot of fat! How many servings does it make? Also wonder about the carbs – guess I could switch out the blueberries for blackberries or raspberries and cut down on some of them.

Thanks,
Mark

Reply

18 Jill July 9, 2013 at 6:26 pm

Hi Mark,
Yes, it has lots of fat from coconut which are medium chain triglycerides. Carbs are from the banana and the berries. I have not figured out the nutritional data but the recipe makes about 3.5 pints of pudding.

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19 Mya April 13, 2014 at 12:09 pm

I will be making this with huckleberries!
This may have lots of fat but obviously this is a better treat then ice cream or candy!! Sometimes you just need to enjoy enjoy life with a treat!♥

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