A healthy diet can certainly include chocolate indulgences. You can make a few substitutions without impacting the taste and have a healthy and rich tasting triple chocolate pudding.

A Healthy Diet Version of Chocolate Pudding

A healthy diet version of chocolate pudding can be made by substituting cocoa powder for most of the chocolate and using 1% milk instead of cream. You won’t even know the difference.

Many people crave chocolate but avoid it because they’re under the impression that it’s fattening and unhealthy. Although a lot of chocolate products are unhealthy and calorie dense, it’s due to the addition of substances such as sugar and not to the cocoa itself.

In fact, cocoa powder, which comes from the cacao bean, is highly nutritious and can provide numerous health benefits.

Cocoa Nutritional Facts

A 2-tablespoon serving of cocoa contains just 25 calories and 1.5 grams of fat. It also provides you with 4 grams of fiber, about 16 percent of the daily needs. It is also a good source of iron and magnesium.

Cocoa Powder’s Health Benefits

Cocoa powder yields many health benefits, including:

  • Cocoa is rich in polyphenols, which have significant health benefits. Some of the benefits are reduced inflammation and improved cholesterol levels.
  • Cocoa may also which lower blood pressure by improving nitric oxide levels and blood vessel function.
  • Cocoa can improve blood flow and reduce cholesterol. Eating up to one serving of chocolate per day may reduce your risk of heart attack, heart failure and stroke.
  • Flavanols in cocoa can support neuron production, brain function and improve blood flow and supply to brain tissue. They may have a role in preventing age-related brain degeneration, such as in Alzheimer’s disease.
  • Cocoa may exert some positive effects on mood and symptoms of depression by reducing stress levels and improving calmness, contentment and overall psychological well-being.
  • Cocoa and dark chocolate may reduce your risk of diabetes and maintain healthy blood sugar levels…
  • Cocoa products are associated with a lower weight However, more research is needed on this topic to determine exactly what type and how much cocoa is ideal.
  • The flavanols in cocoa have been shown to have promising anti-cancer properties in test-tube and animal studies.

Triple Chocolate Pudding

Try this healthy diet recipe from Berkeley Wellness, University of California, a good source of recipes, as well as accurate nutrition and wellness research.

Cocoa powder, German’s sweet chocolate and semisweet chocolate—underscored by brown sugar and cinnamon—give this pudding its rich chocolate flavor.

German’s chocolate is commonly (and mistakenly) referred to as German chocolate; but its name is actually the brand name, “German’s,” and not the chocolate’s national origin.

Ingredients (makes 6 servings)

  • 3 tablespoons unsweetened cocoa powder
  • 3 tablespoons cornstarch
  • 1/3 cup packed dark brown sugar
  • 3 cups low-fat (1 percent) milk
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 2 ounces German’s or other sweet chocolate, coarsely chopped
  • 2 tablespoons mini chocolate chips (1 ounce)
  • 1 teaspoon vanilla extract

Directions

1. In a small bowl, combine the cocoa powder, cornstarch, brown sugar, and 1/2 cup of the milk.

2. In a medium saucepan, combine the remaining 2 1/2 cups milk, cinnamon, and salt. Bring to a boil over medium heat. Whisk the cocoa mixture into the boiling milk and cook, whisking, just until thickened, about 4 minutes.

3. Stir in the sweet chocolate and chocolate chips. Remove from the heat, cover, and let stand until the chips have melted, about 1 minute. Stir in the vanilla extract. Spoon into 6 bowls and chill until serving time.

Nutrition: (per serving)

Calories         187

Fat                  5.5g

Fiber               1g

Carbs             31g

Protein           5g

Click here for full chocolate pudding recipe for a healthy diet indulgence.