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Recipe: Warm Chocolate Pudding

Feb 2 12:30pm | Abby McWaters, Registered Dietitian | @amcwaters | Comments (10)

Written by Natalie Johnson, a Mayo Clinic dietetic intern

A treat to melt your heart this month with only 169 calories and 1 gram of fat per serving! Enjoy with sliced strawberries or raspberries for a decadent, sweet, low calorie dessert.

Number of servings: 6
Serving size: ½ cup

Ingredients:
● 1 tablespoon ground flaxseeds (flax meal)
● 3 tablespoons brewed espresso
● 2 1/4 cups skim milk, divided*
● 2/3 cup sugar, divided
● 1/8 teaspoon salt
● 2/3 cup unsweetened cocoa powder
● 1 teaspoon vanilla extract
● 2 tablespoons cornstarch
*make this plant based by using a milk substitute!

 

Directions
-In a medium bowl, lightly beat ground flaxseeds (flax meal) with warm espresso with a fork. Set aside.

-In a medium saucepan, combine 1 1/2 cups milk, 1/3 cup sugar and salt. Bring to a simmer over medium heat, stirring occasionally.

-Meanwhile, in a medium bowl whisk the remaining 1/3 cup sugar, cocoa powder and
cornstarch. Then whisk in the remaining 3/4 cup milk until blended. Whisk the simmering milk mixture into the cocoa mixture.

-Pour the mixture back into the saucepan and bring it to a simmer over medium heat, whisking
constantly, until thickened and glossy, about 3 minutes. Remove from heat.

-Whisk about 1 cup of the hot cocoa mixture into the beaten flaxseeds. Add this mixture to the
saucepan and cook over medium-low heat, whisking constantly, until steaming and thickened,
about 2 minutes. Do not let the mixture boil. Whisk in vanilla. Serve warm.

 

Nutritional analysis per serving:
● Calories: 169
● Total fat: 1 g
● Saturated fat: trace
● Trans fat: 0 g
● Monounsaturated fat: < 1 g
● Cholesterol: 2 mg
● Sodium: 86 mg
● Total carbohydrate: 35 g
● Dietary fiber: 2 g
● Added Sugars: 22 g
● Protein: 5 g

 

Print this recipe: Warm chocolate pudding - Mayo Clinic

For more recipes like this, visit Mayo Clinic Healthy Recipes

2 Reactions

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psmick | @psmick | May 29 9:17pm

BTW, I made it several times, and it was a delicious treat on a cold, yes, even in Palm Springs, winter evening! Thanks, again!

REPLY
1 reply
Abby McWaters, Registered Dietitian | @amcwaters | May 30 7:42am
In reply to @psmick "BTW, I made it several times, and it was a delicious treat on a cold, yes,..." + (show)
@psmick

BTW, I made it several times, and it was a delicious treat on a cold, yes, even in Palm Springs, winter evening! Thanks, again!

Jump to this post

Glad to hear you enjoyed it!

REPLY
kathleenashline1 | @kathleenashline1 | May 30 10:28am

22 grams of sugar! Why are you even showing this recipe? Don’t you as medical professionals know how bad added processed white sugar is for the body. Sugar is poison! Can’t you show a clean recipe using something healthy, say an avocado chocolate pudding using a touch of maple syrup?

I don’t think there’s any excuse for this! It’s just another example of the medical community not looking after the public’s best interest.

REPLY
1 reply
Abby McWaters, Registered Dietitian | @amcwaters | May 30 10:55am

Hi @kathleenashline1,
This recipe is meant to be a low calorie (under 200 calories per serving) dessert option. Yes, it does contain added sugar, and this isn't something I would recommend eating every day. However, the Dietary Guidelines for Americans recommends less than 10% of total calories coming from added sugars per day. For example, if you are eating 1,200 calories a day this would equal 30 grams of added sugar or less per day and if you were eating 1,500 calories per day this would equal 37.5 grams added sugar per day. Yes, 22 grams is in the higher range of added sugar but still could be consumed as a part of a healthy diet if you desired a sweet treat.

REPLY
2 replies
kathleenashline1 | @kathleenashline1 | May 30 11:11am
In reply to @amcwaters "Hi @kathleenashline1, This recipe is meant to be a low calorie (under 200 calories per serving)..." + (show)
@amcwaters

Hi @kathleenashline1,
This recipe is meant to be a low calorie (under 200 calories per serving) dessert option. Yes, it does contain added sugar, and this isn't something I would recommend eating every day. However, the Dietary Guidelines for Americans recommends less than 10% of total calories coming from added sugars per day. For example, if you are eating 1,200 calories a day this would equal 30 grams of added sugar or less per day and if you were eating 1,500 calories per day this would equal 37.5 grams added sugar per day. Yes, 22 grams is in the higher range of added sugar but still could be consumed as a part of a healthy diet if you desired a sweet treat.

Jump to this post

It’s just wrong….no one should consume that much sugar in one simple dessert. They are so many other healthier options and you must know what they are. There is absolutely no excuse for the famous Mayo Clinic to publish this recipe and suggest it as part of anyone’s diet. People generally respect your organization and look to you to guide them in a helpful manner. If you think this recipe should be part of anyone’s diet, you need to update your information.

REPLY
Scott R L | @scottrl | May 31 6:41pm

The recipe looks good.
I'm not a coffee guy, so the espresso doesn't appeal to me, but I don't think a serving would be fatal.
If I was super-worried about the sugar content, I'd simply reduce the amount I put in.
By comparison, a Starbucks Espresso Frappuccino has 42 grams of added sugar; a Peppermint White Chocolate Mocha has 73 (!!). I wonder how many people chug that stuff without realizing that.

REPLY
esthergrace | @esthergrace | Jun 1 12:55pm
In reply to @kathleenashline1 "22 grams of sugar! Why are you even showing this recipe? Don’t you as medical professionals..." + (show)
@kathleenashline1

22 grams of sugar! Why are you even showing this recipe? Don’t you as medical professionals know how bad added processed white sugar is for the body. Sugar is poison! Can’t you show a clean recipe using something healthy, say an avocado chocolate pudding using a touch of maple syrup?

I don’t think there’s any excuse for this! It’s just another example of the medical community not looking after the public’s best interest.

Jump to this post

I second your opinion!

REPLY
san12 | @san12 | Jul 20 7:46am
In reply to @amcwaters "Hi @kathleenashline1, This recipe is meant to be a low calorie (under 200 calories per serving)..." + (show)
@amcwaters

Hi @kathleenashline1,
This recipe is meant to be a low calorie (under 200 calories per serving) dessert option. Yes, it does contain added sugar, and this isn't something I would recommend eating every day. However, the Dietary Guidelines for Americans recommends less than 10% of total calories coming from added sugars per day. For example, if you are eating 1,200 calories a day this would equal 30 grams of added sugar or less per day and if you were eating 1,500 calories per day this would equal 37.5 grams added sugar per day. Yes, 22 grams is in the higher range of added sugar but still could be consumed as a part of a healthy diet if you desired a sweet treat.

Jump to this post

Would this recipe work with Truvia or another type of stevia sugar substitute?

REPLY
1 reply
Abby McWaters, Registered Dietitian | @amcwaters | Jul 22 7:43am
In reply to @san12 "Would this recipe work with Truvia or another type of stevia sugar substitute?" + (show)
@san12

Would this recipe work with Truvia or another type of stevia sugar substitute?

Jump to this post

You could certainly try it. I would use slightly less of the sugar substitute as they can be sweeter tasting than sugar.

REPLY
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