We love to have something sweet as a dessert here at Beary Strong, and I bet you do too. When dieting, it can be a challenge to satisfy your sweet tooth without blowing your macros. Enter the low-calorie pudding. This mothership recipe is with coconut flavour, but also contains many variations to make everybody happy.
First of all, credits to Anastasia Zinchenko, PhD from Science Strength who posted a very yummie dessert on her Instagram profile: a chocolate pudding with 100kcal per 1,5 liters! By the way, follow her if you want some evidence-based knowledge gains, diet motivation and some very badass powerlifting and bodybuilding action!
As I did not have exactly the same ingredients as the original recipe, I developed my own version, which is extremly simple, quick and versatile. One of my favorites is the “budino al cocco” (coconut pudding in Italian). It has approximately 20kcal for 0,75 liters and it’s therefore the perfect treat for you sweet-toothy-hard-dieting folks. Enough talking: here is the recipe!
Makes two big servings
- 10g guar gum
- 5g coconut flour
- calories-free coconut flavor
- generous pinch of salt
- 0,75 liters of tap water
- calories-free sweetener to taste
- other spices and flavors such as cardamom, ginger, vanilla, rose…
Blend everything together with an immersion blender until you have a homogenous, viscous, pudding-like texture. Sprinkle with erythrol and rose petals if you are fancy like us and enjoy 😉 .
Suggestions and variations
As always there is A LOT of room for your creativity:
…add less water if you would like a really firm texture.
…use cocoa powder, cinnamon and orange aroma.
…with rose essence, a couple of strawberries or rasberries and vanilla flavor.
…the good old coffee: either the real one or coffein-free. Soluble coffee works fine.
…in the morning with matcha (and white chocolate flavor).
…I love the umami taste and therefore I often add a splash of soy sauce, a little bit of miso or a pinch of MSG (no, it’s not the devil, and it’s not going to kill you).
Do not eat too much in the beginning as the fibre of the guar gum can be laxative.
Now it is your turn to get creative and let us now what you tried in the comment section below! We’d also love to hear from you if you have questions and suggestions. And if you are struggling with your diet and training, we are here to help you!
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