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.
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
- 1.5 cups frozen or fresh blueberries with water to fill out the spaces
- 6 tablespoon coconut spread (where to buy coconut spread)
- 6 tablespoon coconut oil (where to buy coconut oil)
- 2 large banana, well spotted
- Blender (where to buy a Vitamix)
- 2 quart pot
- Place the coconut oil and spread in a 2 quart pot and on a low heat gently melt, stirring occasionally
- If the temperature is too high the coconut will burn, so be careful
- When this is melted to a liquid add the blueberries — if they are frozen keep stirring them in so they warm up
- You just want to be able to blend everything when it is warm so that the coconut does not harden into tiny pieces
- When all is combined place in a blender with the bananas and blend until very smooth
- Pour into a bowl and place in the refrigerator for 1 hour until firm
- Enjoy with sliced banana or other fresh fruit
- This is a great breakfast or snack
Prep Time: 10 minutes
Cook Time: 3 minutes