![Key protein tip 👉👉👉
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If you're an athletic women over 40 who's trying to build strength and muscle, you need the right combination of nutrition, training and recovery.
Protein intake is one very important aspect of performance nutrition.
You need enough quality protein daily to supply the essential amino acids (EAA) necessary for muscle protein synthesis (MPS).
[Note: Leucine is one of the 3 branched chain amino acids and it's important for triggering MPS. However / and all the EAA are needed to fully carry out MPS.]
Estrogen has an anabolic (building) effect on muscle.
As you progress over 40 and into peri/post-menopause, the eventual decline in estrogen means it's even more important to supply enough signal (via lifting heavy, HIIT, plyometrics, etc) and raw material (especially via protein) for you to keep you muscle protein synthesis exceeding the rate of muscle protein breakdown.
There's a lot to discuss about protein but take this tip with you today:
👉 Spread your protein intake more evenly throughout the day.
This will help supply a more consistent pool of amino acids AND also helps with satiety / feeling fuller.
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This dark chocolate coconut pudding has four ingredients, and it’s easy to make. It’s also dairy-free. Believe it!
I wanted to use chocolate in an ultra-simple dessert and instead of opting for a mousse – which has eggs – I used gelatin to firm up this treat.
This dessert ends up being quite firm instead of more liquid like a pudding. If you prefer it with a looser texture, experiment with using less gelatin. Look for high-quality gelatin if you can. (This is my favorite one.)
Gelatin also adds a little boost of protein. Though let’s be honest…nobody is eating this for the protein.
If you don’t want to use gelatin, you could always opt for a chia pudding instead. Or, try using something like agar agar to keep this recipe plant-based.
This dark chocolate coconut pudding isn’t very sweet, and it’s very rich, so I served it in tiny espresso glasses for just a couple lush bites.
If you prefer a bit more sweetness, you could add a touch of raw local honey or even some maple syrup.
I would recommend sticking to a liquid sweetener, but I’m sure you could add something like coconut sugar and it would be just as good.
Experiment with what makes the most sense to you and what you have on hand.
Make this Dairy-Free Dark Chocolate Coconut Pudding recipe for a few lush bites when you need to satisfy your sweet tooth! It's Paleo!
Bloom the gelatin. In a small bowl, combine a tablespoon of the coconut milk and the gelatin. Mix and allow the gelatin to bloom for about 5 minutes. This step is key for clump-free pudding.
Warm the coconut milk. Heat the rest of the coconut milk on medium-low in a heavy-bottomed pot. You want to warm it enough to dissolve the gelatin but don't allow it to boil. Add the chocolate and whisk constantly until it melts.
Add the chocolate. Once the chocolate has melted, whisk in the bloomed gelatin. Continue whisking until the bloomed gelatin dissolves.
Finish it up. Turn off the heat and whisk in the vanilla extract.
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Nutrition and fitness coach for women, Lord of the Rings nerd, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more, not less: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.
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92 Responses
This sounds really good. I am confused about the gelatin, though. “Sheets” of gelatin – you soak them, in how much water? Do you discard the water then? Could I use powdered Knox gelatin? If so, how would I do that?
Hi Yolanda…I soaked the sheets of gelatin, discarded the water, and put the softened gelatin sheets into the warm coconut milk and chocolate. If you’re using Knox, I would warm the coconut milk, melt the chocolate in it, and then stir in the gelatin from the packet.
How much gelatin would I stir in if I’m using Knox?
Hi Christina! I would check the package for you but I can’t find it in my local store (we had that question before). It’s 2 cups of liquid so however much you’d use to thicken 2 cups of liquid as called for on the package. Sorry!
and you will end up with a grainy product- you have to bloom the gelatin in cold coconut milk or water. once softened you can add it to the chocolate mixute
I don’t bloom my gelatin and it comes out non-grainy…but you have to have patience when you pour it in.
sounds amazing!!!
Can you substitute the gelatin with something else? Maybe Arrowroot? I don’t eat gelatin but i am dying to try this amazing recipe!!!
Hi Belinda…you could try making something like a mousse which involves using whipped egg whites to firm it up (I was making this for someone who cannot eat eggs, hence my use of the gelatin as a thickener). Here is another option…a Pots de Creme from Nom Nom Paleo: http://nomnompaleo.com/post/44223814717/mexican-chocolate-pots-de-creme-dairy-free. You could leave out the ancho chili powder and cinnamon for a similar, very dense effect to this dessert. Hope that gives you some options.
Google “agar agar”, it’s a seaweed product that works similarly to gelatin, I get it in little packets at my asian market. The method for using it is very different though, so you’ll have to look for pudding recipes that use it and compare, to figure out HOW to use it.
Ah very good to know, Staci!! Thanks for sharing that with us!
Try chia seeds in place of gelatin. They create a thick pudding like consistency when soaked in liquid. I’d try two or three tablespoons per cup of coconut milk. You can grind them first in a blend tech or vitamix if you don’t like the consistency of the whole seeds.
I have a chia seed variation of this: https://www.stephgaudreau.com/2013/11/08/dairy-free-dark-chocolate-coconut-chia-pudding/
Looks awesome! I think I’ll try this, but I need to cut my fat intake so am thinking about using not-full-fat coconut milk and cocoa powder. Thoughts? Disaster?
Sorry to hear how it turned out Allie. Honestly we could only eat such a small amount at a time because it was so rich so the full fat didn’t seem to be a problem around these parts 🙂
Could you do this without gelatine or use a gelatine substitute?? Gelatine is made from animal products and i don’t want to eat it.
Hi Jane. You could try using something like chia seeds instead.
I am new to using gelatin, but I just bought Great Lakes Unflavored Gelatin Collagen Joint Care. It says on the label that one tablespoon gels one pint of liquid. So, do I just skip step 1 and pour the one tablespoon of gelatin over the coconut milk? And before or after I heat it? Thanks. This recipe looks so wonderful, and I don’t want to ruin it?
Hi Patty! Hmmmm I would assume so yes…one tablespoon per pint (which is 2 cups). I would gently heat the coconut milk to allow the chocolate to melt. Then add the gelatin and stir until it dissolves. I checked on their website and they seem to include a variety of preparations. Just be sure not to heat the coconut milk too much 🙂
Thanks so much. I am excited to make this!
Hi all,
For those that don’t want to use gelatin a great substitute is Agar (http://en.wikipedia.org/wiki/Agar) you can get it in the ASIAN section of the supermarket etc . It’s made of of seaweed so suitable if you have vegan friends.
Best thing about Agar, just throw it in with everything else bring to a boil and your done. It also sets quickly and without refrigeration.. One thing to note you only need a little, eg 1.5-2grams per 2cups of liquid so don’t use it like Gelatin or else you will have a rubber ball of chocolate.
It’s very versatile ingredient and can be used in all sorts of paleo friendly Jams, sauces etc
Great site and great recipe made it last night and can’t stop eating it 🙂
GREAT option, Sonic. Never even thought about agar, but that might be yet another option for folks who want to avoid gelatin. Thanks for writing in!
Thank you for this recipe! I tried it and loved it <3 I served mine in martini glasses and it looked stunning as well 🙂
That’s a GREAT ideas Pennelope! I’m glad it turned out well 🙂
This is just what I needed for a dinner party, looks lush, thanks 🙂
Just found your website: thank you! What is the brand(s) name you used that doesn’t have soy lecithin in the chocolate?
Hi Cindy! I used Green & Blacks (here in the UK it doesn’t have soy lecithin though apparently in the States some of them do).
Does this set up enough that I could put it into a pie shell and make like a chocolate cream pie with it??
It set up very well for me!
I just found this recipe and made it the same day! It’s setting in the fridge and I’m so excited to try it; thanks!
Hi Heidi! Thanks for checking in 🙂
This pudding rocks! Its really simple and delicious. Thank you!
Thanks Dawn. I appreciate you letting me know!
Unfortunately, this recipe isn’t vegetarian or even pescatarian. 🙁
I have another version that uses chia seeds instead of gelatin and is vegetarian: https://www.stephgaudreau.com/2013/11/08/dairy-free-dark-chocolate-coconut-chia-pudding/!
I made my version of this a couple of days ago. I am reacting to coconut milk, so I boiled almond milk with agar agar powder. Unfortunately I was guessing on the amounts, so it didn’t quite set up enough for me. So I added it to the blender with some chia seeds, carob powder, vanilla bean powder, flaxseed oil and a little stevia (I can’t have chocolate either). After being in the fridge overnight it set up well, and I have been enjoying it as a lovely dessert – light, and not too sweet. Thanks for the simple recipe =). I will be making this again, and I’m determined to nail the agar agar proportions. When I do I’ll report back!
Awesome, Bob! Please do…I’ve never worked with agar agar before, and I’m curious to know how it turned out.
do you mean the coconut milk that comes in a can often used in thai cooking or the milk in the carton like Silk or So Delicious?
The one in the can. 🙂
Did you use coconut milk that contained any additives like some contain gaur gum?
I try to avoid those, Erik.
Hi, just have a quick question. Do you use unsweetened or sweetened coconut milk?
Hi Garrett…I always use the full fat coconut milk in a can which is never sweetened.
I made this last night for some friends and it was a huge hit. I made it the night and let it set in the refrigerator. Before serving, I added a strawberry reduction (1 cup of strawberries boiled in 1/2 cup of water and 1/4 cup of natural honey for 30 mins). Hah, I don’t know about this “couple of lush bites” biz is, we divided the entire thing into 4 servings and people were licking the glasses. 😉
Haha Desiree!
That is awesome! I am stoked everyone licked the glasses clean. Thank you 🙂
I am baffled by all the comments complaining about gelatin not being vegetarian. How on earth do you eat vegetarian AND paleo and not starve?
I’m not sure, Rachel :/
Okay, after trying this a few times I think I have a respectable agar agar substitute. I’ve changed the directions as follows:
1. Pour the coconut milk into a heavy bottomed pot, and lightly sprinkle 1/2 tsp agar agar powder* over the surface.
2. Turn the heat to medium and stir the agar agar in gently for a few seconds.
3. Bring the mixture to a boil, and stir it every 20-30 seconds. Watch it VERY carefully, as the mixture can boil over in a second. (I forgot to watch it like a hawk, and had a sticky mess to clean up).
4. Boil the coconut milk for one to two minutes, or until the agar agar is completely dissolved. Keep stirring while it boils, scraping the bottom of the pan so that the agar agar mixes into the mixture and doesn’t collect on the bottom of the pan. (I check if it is dissolved by dipping my spatula in and seeing if there are any agar agar specks in the milk while it runs off the spatula).
5. Remove if from the heat and stir in the chopped dark chocolate until it melts. Add the vanilla extract.
6. Pour into your desired glasses or cups and chill for at least 30 minutes or until set. Agar agar also sets at room temperature, but takes longer. (Because coconut milk needs refrigeration I choose to put them in the fridge to set).
I don’t recommend poking the pudding to test if it is set, as agar agar doesn’t set up if you do this too early (no idea why). Just shake the pudding gently side to side, and if it doesn’t move, then you can poke it to check.
*I haven’t tried this with agar agar flakes or bar. If you do, just use the same weight of agar agar (1 gram). You will probably need to cook it a little longer to ensure it is all dissolved.
Thanks for sharing this Bob!
How many servings do you get out this recipe?
Apologize if it’s listed and I missed it
Hi Jeff…I made 4 small servings.
I just made this gorgeous sounding recipe and made 4 neat serves. I didn’t have gelatin sheets so I used gelatin powder. This worked well. I warmed the milk then poured about 1/2 cup of warm milk into a separate bowl and sprinkled gelatin powder over top while whisking briskly. I then added this mixture to the coconut milk/chocolate mixture and whisked thoroughly. Beautiful consistency, thanks for sharing this recipe!
You’re welcome. 🙂
Hmmm – i’m curious if anyone has used cocoa powder in place of the chocolate? Success?
Is the dark chocolate sweetened?
Hi there,
Yes, the dark chocolate I used was sweetened. Using unsweetened chocolate would make the result pretty bitter.
Can this be made with unsweetened cocoa/cocao powder and perhaps raw honey or maple syrup to gently sweeten it? Instead of melting down a bar?
I’m not sure, Lisa…I’ve never tried it that way but if you find success with it, let me know!
It may work that way, but I think you’d need to at least add some coconut oil to help it set instead of the chocolate. Otherwise I suspect you may just end up with chocolate flavoured milk jelly!
Would this work with whole millk yogurt instead of coconut milk?
Hi Andrew…I’m pretty sure you’re going to need more sweetener if you do that because yogurt is so tangy. You could try it but I’m not 100% sure how it would come out.
Oh my goodness, such a lovely simple recipe, yet so many insanely stupid questions following it! If you want to know what is in your chocolate/sugar or soy content/how much gelatin to put in, perhaps you could try reading the ingredients and instructions for use on the packet? Why should Steph have to read it for you? I would be so sick of answering these silly questions from lazy people if I were Steph. Well done on the recipe post, shame about the ignorant comments.
In a word: amazing. So decadent and delicious. Why, oh WHY, didn’t I do this earlier??
I made this over the weekend and it tasted delicious, however it was lumpy and not edible. I used 1 tbsp of Knox gelatin powder. I whisked it into the hot coconut milk/chocolate mixture and it was smooth. I don’t understand why it came out lumpy once it cooled. Too much gelatin? Should I let the coconut milk boil?
You need to whisk very very slowly. Or next time bloom the gelatin with a small amount of coconut milk first.
Hi Steph!
I’ve just found this recipe and it looks so yummy, that I would so much like to make it very soon, but 2 things are baffling me:
1. The first comment from Yolanda is about gelatin sheets, but your recipe states powdered gelatin…Did you maybe have the original recipe with gelatin sheets and how many sheets should I use?
2. If using powdered gelatin, aren’t you suppose to soak it in water first, so it can bloom, and than wisk it in warmed mixture?
The first version was gelatin sheets because I was living in the UK and that was all I had access to.
You can bloom the powdered gelatin if you want, but I’ve found that if you very slowly whisk it in, you don’t have to. If you feel better about blooming it, you totally can.
Oh, thanks so much for your prompt answer!
If I use gelatin sheets, how many do I use…2 or 3 maybe?
Check the box…it should tell you how many sheets to use depending on the liquid volume 🙂
Has anyone succesfully made this substituting cacao powder for the chocolate? I am unable to find soy free chocolate near me, and I don’t want to pay alot of money online for some. I’m also dying to try this since I can’t eat eggs, so this is right up my alley!
Any help or tips for me to try it myself would be appreciated, I don’t bake often.
Yes but you’ll probably need to add some sweetener since cacao is quite bitter.
I make my own dark chocolate & can share the recipe if you like. It’s not difficult. Just cocoa butter, cacao or cocoa powder & sweetener. Otherwise I think add some coconut oil with the cocoa or cacao powder to help it set properly. Otherwise you’d end up with milk jelly.
I just made it. I made Chocolate Cream pie out of it for Thanksgiving. It wasnt sweet for sure but its crazy rich. I added about a tsp of swerve and stired the pie before it set. We havent eaten it, only a taste test.
I had to google Swerve haha! Hope the pie is a success.
Hello, I just read this recipe from a friend’s FB post and wondered if xanthum gum could substitute for the gelitin? I would love to try this recipe. ?
Hi Camille…I have no idea. I’ve never used xanthan gum in any recipes so I’m not sure how it behaves. Feel free to test it and let us know what you discover.
what about Cacao powder in place of chocolate?
Yes that works but since it’s unsweetened you may need to add something to cut the bitterness.
I would love to try this, but I’m worried that I’ll have a huge canister of gelatin and nothing else to make with it. What else can you make with it? I’m also a little confused between the uses of VP’s collagen peptides and the beef gelatin. They seem very similar. Suggestions? Thanks!
Hey Leslie…if you’re looking for something you can use in more stuff, I’d choose the collagen. The quick difference is that collagen will not make liquids gel up but gelatin will. So you can add collagen to hot and cold liquids without them hardening.
Oh wow, this recipe is amazing! I made it as a special treat for my kids that can’t have traditional pudding and it was a hit. Thanks!
So happy to hear that the kiddos liked it!
Hi just wondering about the serving size, is it the hole recipe or divide into smaller portions?
The recipe card lists 4 servings.
Tried it, Mom and I both loved it! Easy and delicious. How well would it work doubled, tripled, or even quadrupled? Mom’s always telling me not to do that.
Hi Lynn…I’ve doubled it without a problem. You’ll be fine if you want to multiply it!
Are you using sweetened chocolate or unsweetened?
Sweetened 🙂
Hi Steph! 🙂
I find the instructions a bit confusing. :/
First you say “combine a tablespoon of the coconut milk and the gelatin. Mix and allow the gelatin to bloom for about 5 minutes.”
but then “Warm the coconut milk. Heat the rest of the coconut milk on medium-low in a heavy-bottomed pot. You want to warm it enough to dissolve the gelatin but don’t allow it to boil.”
So, first we mix the coconut milk and the gelatin but then we heat THE REST of the coconut milk (i.e., the part which is not mixed with the gelatin). Therefore, how are we warming it enough to dissolve the gelatin if we’re heating THE REST of the coconut milk? 🙂
Then “Once the chocolate has melted, whisk in the bloomed gelatin.”, so if we are already heating up the coconut milk with the gelatin HOW are we going to “whisk in the bloomed gelatin”?
Thanks,
Rui
Bloom the gelatin first. Then gently heat and finish the pudding by adding the rest of the ingredients.
For some reason this turned out runny and gritty. I followed the directions.
What did I do wrong? Does it need more gelatin? 1/2 tblsp doesn’t seem like a lot for 2 cups of milk.
Thank you for your feedback.
I’m not sure. 1/2 tbsp is enough. Did you use collagen by any chance? This recipe has been made many many times. Did you change any of the ingredients?