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Nutrition and Fitness

Chocolate Pudding


Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Most pregnant and breastfeeding women need to consume extra calories. Eat a variety of nutritious foods to get the vitamins and minerals that will support your baby's healthy growth and development.

Prep time: 10 minutes


  • ½ c. unsweetened cocoa powder
  • 1 Hass avocado, flesh only
  • 8 Medjool dates, pitted and chopped
  • 1 c. + 2 tbsp. evaporated skim milk
  • 1 tsp. vanilla extract


  1. Combine cocoa, avocado, dates, and vanilla in food processor and blend until smooth.
  2. Add evaporated milk until desired consistency.
  3. Chill before serving, if desired.

Note: The amount of evaporated skim milk needed may vary, depending on the size of the avocado used.

Makes: 4 servings

Serving size: about 1/3 c.

Nutritional analysis (per serving):
288 calories
7 g protein
8 g fat
1 g sat. fat
47 g carbohydrate
9 g fiber
2 mg cholesterol
50 mg sodium
152 mg calcium
4 mg iron
51 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:
This no-guilt, no-cook, high-fiber, low-fat dessert is an excellent source of iron and fiber, and a good source of protein, calcium, vitamin K, riboflavin, vitamin B6, and folic acid, all of which are important nutrients during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2012


Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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