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Originally published December 28 2012

The unbelievably nutritious avocado: Holiday vegan chocolate pudding recipe included

by Eric L. Zielinski

(NaturalNews) Avocados are one of the healthiest foods on the planet. They are filled with a plethora of nutrients including vitamins A, B, C, E, and K, copper, iron, phosporus, magnesium, and potassium. In fact, you would need to eat two or tree bananas to meet the potassium content of just one avocado. Avocados also contain fiber, protein, and beneficial phytochemicals such as beta-sitosterol, glutathione and lutein which help protect against various disease and illness like macular degeneration and cataracts. Due to their high folate content, avocados are a great combatant against birth defects like spinal bifida and neural tube defects. Folate has even been linked to prevent strokes. Phytonutrient compounds found in avocados, such as polyphenols and flavonoids, have been found to hold anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders which can affect every part of the body including joints, internal organ systems, skin and connective tissue. The monounsaturated fats in avocados have also been heralded to reverse insulin resistance, which helps to regulate blood sugar levels. Avocados also contain more soluble fiber than most foods, which help keep steady blood sugar levels, proper bowel regularity, and maintaining proper weight control.

When including avocados in a meal plan, it is vital to remember that they are in the fruit family. The United States have all but sequestered avocados to salads and tacos, but in most countries, they are used quite regularly in deserts. Their mild flavor, texture and creamy consistency when mixed properly provide an excellent addition to many favorite treats.

To help you keep your holidays guilt free this year, try this raw, soy-free, gluten-free, vegan chocolate pudding recipe.

Daddy Z's Chocolate Avocado Puddin'

Prep: 30 min 8 servings

3 avocados
1 cup coconut-soaked raisins *
1 t vanilla
1/2 cup unsweetened cocoa powder
1/2 cup coconut milk
1/4 t stevia

1. Place avocados in food processor.
2. Add 1/4 cup coconut milk and the remaining ingredients and blend until smooth, making sure to scrap the sides with a rubber scraper.
3. Add extra milk to desired consistency.

* Coconut-soaked raisins are a staple for my deserts. They're unbelievably resourceful and taste good with almost everything - and especially by themselves.

1. Pour 1 can coconut milk in a large Tupperware or glass bowl with a lid.
2. Add raisins to the top of the milk line.
3. Mix with spoon, cover bowl, and refrigerate for at least 1 day to marinate.
4. This mixture will keep for several days.

Variations:

If your dietary restrictions prevent cocoa, use carob powder instead. Same measurements apply.

For Our Loving Little Picky Eaters:

For those of you whose children are picky eaters thrown in some cook vegetables and fruits into the mix and they'll never know. I like to steam some carrots, beats, and zucchini/squash and add it to the puddin' recipe above. If you do this, you'll may want to add another avocado and some extra coconut-soaked raisins or some fresh pineapple to balance out any bitterness from the veggies.

Sources for this article include
http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=100
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5
http://www.healthonlinezine.info/health-benefits-of-avocados.html
http://www.mayoclinic.com/health/fiber/NU00033


About the author:
Journalist, medical researcher, speaker, and life coach, Eric L. Zielinski has been writing prolifically since 1998. Formerly trained as primary care provider and peer-review researcher, he has published an eclectic selection of health content for several print and online publications. Zielinski earned his Bachelor of Arts in English from Wayne State University in 2002 and is currently wrapping up his Doctorate of Chiropractic at Life University along with a Masters of Public Health at Emory University. Visit his blog. Track his work on facebook. Read Eric's other naturalnews.com articles.


Journalist, medical researcher, speaker, and life coach, Eric L. Zielinski has been writing prolifically since 1998. Formerly trained as primary care provider and peer-review researcher, he has published an eclectic selection of health content for several print and online publications. Zielinski earned his Bachelor of Arts in English from Wayne State University in 2002 and is currently wrapping up his Doctorate of Chiropractic at Life University along with a Masters of Public Health at Emory University.
Visit his blog. Track his work on facebook. Read Eric's other naturalnews.com articles.



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