Wise CHOice Cook-it-up Pudding Mix
Who doesn't love pudding? Chocolate pudding seems to be an almost universal
comfort food. Unfortunately for lowcarbers, even the sugar-free puddings on
the market contain 6-8g carbohydrate from the starches in the mix alone, not
counting the milk. It's not easy to make a starch-free version of a dish that
owes its very existence to starch. But now we've done it!
Be warned, our mix is intended to recreate "semi-old-fashioned" cooked
chocolate pudding mix. If instant pudding is your pleasure, you'll probably find
this pudding a bit too dense and smooth for your taste -- just as
cooked-pudding lovers found instant puddings a bit too light and fluffy for
their tastes. If real-old-fashioned homecooked pudding is what you like, add
an egg yolk and/or some butter, just the way the old recipes do, to recreate
that.
Our basic recipe was developed with Hershey's European-style cocoa for its extra-dark color.
Dutch-processed cocoas are also less bitter, requiring less sweetener. The amount of cocoa and sweetener
are personal tastes, as is the use of vanilla as opposed to other extracts. Feel free to modify the recipe to
your taste or use other extracts like mint, rum, hazelnut, cherry -- anything that's good with chocolate --
but use a light hand at first, as vanilla intensifies chocolate, but too much of other extracts may overwhelm
it.
We've also tested our mix with all milk to see if it works like regular sugar-free chocolate cooking pudding,
which it does. However, we think ours is at least as good when made with water and enough heavy cream
to recreate the proper texture and flavor -- most people find two tablespoons per serving to be the right
amount. It's also very good with coconut milk instead of cream (or for a richer version, instead of the
water, too), and we've had great reports on replacing the heavy cream with sour cream.
You can use this mix to make non-chocolate puddings by leaving out the cocoa, and increasing the other
flavors. The texture of the mix is optimized to work with cocoa, so non-chocolate versions end up
somewhat fluffier and less intense, almost like a custard. This can be offset by adding butter and/or egg
yolk.
Other variations -- aside from using extracts or sugar-free syrups -- include coffee (just substitute coffee
for the water, and leave out the cocoa), mocha (half coffee for water, half the cocoa), raspberry (replace
about one quarter of the water with raspberry juice -- this should work with other juices but it has not
been tested); peanut butter (soften peanut butter to taste in part of the water, add during cooking -- also
good in vanilla pudding.)
Chocolate Pudding for 2 (recipe from package)
1. In quart (liter) bowl, combine 1 Tbs (15ml) mix, 2 Tbs (15-30ml) unsweetened cocoa, 1/8 tsp salt, breaking
up all lumps.
2. Whisk in 3/4 cup (180ml) cold water until no lumps left.
3. Microwave until boiling, stirring frequently (or cook on stove top, stirring constantly).
4. Whisk in 1/4 cup (60ml) cream (or sour cream, coconut milk, etc.); flavor and sweeten to taste (start with
1 tsp vanilla plus 2-3 Tbs sugar equivalent, or 2-3 Tbs sugar-free syrup).
5. Serve warm or refrigerate, covered.
Suggestions: add egg yolk and/or butter for richness; replace part or all the water with coffee or fruit
juice; add chopped nuts or coconut.
Per serving (using 2 Tbs cocoa and 4 Tbs heavy cream to make 2 servings):
Nutrition* (calculated by Mastercook): 145 calories; 11.7g fat; 6.3g carb (of which 3.5g is fiber); 3.9g
protein--also provides 9% of Vit A and 16% of iron Daily Values *based on no-calorie sweetener
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Expert Foods
Wise CHOice Cook-it-up Pudding Mix
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2.1 oz (60g) |
$10.99 |
$7.99 |
$7.59 |
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