Banana Tapioca Pudding: ChefMDTM
Aired on Lifetime Television for Women
Sunday, February 1 and November 5
Show 306
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Bananas are considered a "super food." A banana-a-day will keep the doctor away! One banana has 460 milligrams of potassium, and magnesium, and fiber. Bananas are great for bone health, they help lower blood pressure and can cut your risk of a stroke by as much as 40 percent. In men, bananas help lower the risk of colon cancer, and in women, kidney cancer. Golden bananas protect against not only cancer and heart disease, and can also help prevent constipation. To get enough fruit in your diet, try this delicious, low fat and simple to make ChefMD(tm)-approved recipe for banana coconut tapioca pudding. In less than15 minutes, you'll have a creamy, rich dessert topped with almonds, fresh mint, and a dash of rum. Enjoy, and may you live 100 years!
Coconut-Banana Tapioca Pudding
Preparation time: 2 minutes
Cooking time: 12 minutes
4 servings (yields about 3 cups of pudding)
265 calories per serving, 30 percent from fat
Ingredients:
1 can (14 ounces) light unsweetened coconut milk, such as A Taste of Thai brand
Three-quarter cup fat free or light soymilk
One-quarter cup quick cooking tapioca
One-eighth teaspoon salt
2 tablespoons packed brown sugar
2 ripe bananas, sliced lengthwise in half and crosswise into one-half-inch chunks
One-quarter cup slivered almonds, toasted
One and one-half tablespoons dark rum, such as Myer's
2 tablespoons chopped mint leaves (optional)
Preparation:
In a medium saucepan, combine coconut milk, soymilk, tapioca and salt. Slowly bring to a simmer over medium heat, stirring constantly. Simmer, stirring constantly until mixture just begins to thicken, about 3 minutes (mixture will be thin). Remove from heat; stir in sugar until melted. Let stand in saucepan uncovered 12 minutes or until thickened, stirring once. Stir in bananas; transfer to serving cups. Top with almonds and rum. Garnish with mint, if desired.
Substitutions:
Fat free milk may replace the soymilk.
Tips:
Let this pudding sit for a few minutes in your serving cups, after you've made it. It will thicken, while still retaining the mouth-filling warmth you can't wait for.
Nutritional Analysis:
Calories: 265
Calories from fat: 81
Total fat: 9.0 g
Saturated fat: 3.2 g
Polyunsaturated fat: 1.0 g
Monounsaturated fat: 2.8 g
Cholesterol: 8 mg
Sodium: 40 mg
Calcium: 57 mg
Magnesium: 86 mg
Zinc: 1.1 mg
Selenium: 1 mcg
Potassium: 653 mg
Vitamin A: 10 RE
Beta carotene: 36 RE
Vitamin C: 8 mg
Vitamin E: 2.58 mg
Thiamin B1: 0.15 mg
Riboflavin B2: 0.16 mg
Fiber: 2.6 g
Carbohydrates: 29.7 g
Sugar: 16.3 g
Protein: 6.1 g
Nuts: 0.2 oz
Niacin B3: 1.4 mg
Vitamin B6: 0.39 mg
Folic Acid: 33 mcg