Banana pudding made from millet, cocoa and tahini (Banana puding od prosa, kakaa i tahinija)

A creamy healthy dessert that combines complex carbohydrates from millet, healthy fats from tahini, fiber and plant sources of iron from millet, cocoa and sesame seeds. For a better use of plant-based iron, the pudding is excellently combined with fruits rich in vitamin C, such as berries.

Tags: vegetarian recipe, vegan, for snack, for breakfast, for energy, bring to work, gluten free, for anemia, fit recipe, lean recipe, for skin, for hair, for gout, anti-inflammatory.

Millet cooking time: 6 h 45 minutes - 12 h 45 minutes.

Preparation time: 15 minutes.

Cooling time: 2-8 h.

Total preparation time: 9 hours - 21 hours.

Ingredients (1 larger or 2 smaller portions):

For the pudding: 100g ripe banana (peeled, about 1 small banana or about ½ to ⅔ large banana), 130g cooked millet (completely cooled*), 50ml plant-based milk (no added sugar), 1 tbsp cocoa powder (about 7g), 1 tbsp tahini (about 15g), 15–20g protein powder (optional, plant-based or whey isolate for the protein version), ¼ tsp cinnamon powder (optional), ¼ teaspoon vanilla extract (optional),

For serving: 50 g blackberries, 50 g raspberries.

Preparation:

1. Cook millet.

2. Allow the millet to cool completely.

3. Place millet, banana, vegetable milk, cocoa powder, tahini, protein powder, cinnamon powder and vanilla extract (if using) in a blender.

4. Blend for a few minutes until you get a completely smooth, creamy texture without lumps.

4b. If necessary, add a little more plant-based milk if the pudding is too thick.

5. Pour into a bowl or jar and leave in the refrigerator for at least 2 hours, preferably overnight for 8 hours.

After cooling, the pudding will thicken.

6. Serve with raspberries and blackberries

Note for cooked millet:

It can be cooled after cooking, and it is best to cool it and put it in the fridge overnight, because then it gives a thicker and creamier texture.

Storage and shelf life

The pudding can be stored in a sealed container in the refrigerator for up to 2 days.

Tips:

• For a more pronounced chocolate taste, you can add half a spoon of cocoa.
• If protein powder is used, choose the version without added sugar, if you are watching your sugar intake.
• For a version with less natural sugars, 70–80 g of banana can be used, and a little more tahini or protein can be added for better satiety. Increase tahini to 20 g, a
• protein powder at 20–25 g.

Explanation of tags:

1. vegetarian recipe — does not contain meat, fish or animal ingredients.
2. vegan — if plant-based milk and plant-based protein (or no protein) are used, the recipe is completely plant-based.
3. for a snack — a creamy and filling pudding suitable as a healthier choice for a snack.
4. for breakfast — contains millet as a source of complex carbohydrates, tahini as a source of healthy fats and can be enriched with proteins.
5. for energy — millet, banana and healthy fats provide energy and contribute to longer satiety.
6. bring to work — prepared in advance, stored in a jar and easy to carry.
7. gluten free — millet does not contain gluten, and the other ingredients are naturally gluten-free (by checking the declaration for protein powder and plant-based milk).
8. for anemia — millet, cocoa powder and tahini contain plant-based iron, and berries provide vitamin C, which helps its utilization.
9. fit recipe — without added sugar, with whole foods and the possibility of adding protein.
10. lean recipe — in the version with vegetable milk and without whey protein, it is suitable for lean nutrition.
11. for the skin — tahini (sesame), cocoa and berries contain antioxidants, healthy fats and minerals that contribute to skin health.
12. for hair — tahini and millet contain minerals (e.g. iron, zinc, magnesium) important for the normal functioning of the body and hair health.
13. anti-inflammatory - cocoa, tahini, berries and cinnamon contain plant-based compounds associated with an anti-inflammatory diet.

Kremasti zdravi dezert koji kombinuje složene ugljene hidrate iz prosa, zdrave masti iz tahinija, vlakna i biljne izvore gvožđa iz prosa, kakaa i susama. Za bolju iskoristljivost biljnog gvožđa, puding se odlično kombinuje sa voćem bogatim vitaminom C, poput bobičastog voća.

Oznake: vegetarijanski recept, vegan, za uzinu, za dorucak, za energiju, za poneti na posao, bezglutensko, za anemiju, fit recept, posni recept, za kosu, za kozu, protivupalno - anti-inflammatorno.

Vreme kuvanja prosa: 6 h 45 minuta - 12 h 45 minuta.

Vreme pripreme: 15 minuta.

Vreme hlađenja: 2-8 h.

Ukupno vreme pripreme: 9 h - 21 h.

Sastojci (1 veća ili 2 manje porcije): 

Za puding: 100 g zrele banane (bez kore, oko 1 manja banana ili oko ½ do ⅔ velike banane), 130 g kuvanog prosa (potpuno ohlađenog*), 50 ml biljnog mleka (bez dodatog šećera), 1 kašika kakaa u prahu (oko 7 g), 1 kašika tahinija (oko 15 g), 15–20 g proteina u prahu (opciono, biljni ili surutkin izolat za proteinsku verziju), ¼ kašičice cimeta (opciono), ¼ kašičice ekstrakta vanile  (opciono),

Za serviranje: 50 g kupina, 50 g malina.

Priprema:

1. Skuvati proso.

2. Ostaviti da se otpuno ohladi proso.

3. U blender staviti proso, bananu, biljno mleko, kakao, tahini, protein u prahu, cimet i vanila ekstrakt (ako koristite).

4. Blendati nekoliko minuta dok se ne dobije potpuno glatka, kremasta tekstura bez grudvica. 

4b. Po potrebi dodati još malo biljnog mleka ako je puding previše gust.

5. Sipati u činiju ili teglicu i ostaviti u frižideru najmanje 2 sata, a najbolje preko noći 8 h. 

Nakon hlađenja puding ce se zgusnuti.

6. Poslužiti sa malinama kupinama 

Napomena za kuvani proso:

Može se ohladi nakon kuvanja, a najbolje je da se ohladi pa da stavite u frižider da prenoci, jer tada daje gušću i kremastiju teksturu.

Čuvanje i rok trajanja 

Puding se može čuvati u zatvorenoj posudi u frižideru do 2 dana.

Saveti:

• Za izraženiji ukus čokolade može se dodati još pola kašike kakaa.
• Ako se koristi protein u prahu, birati varijantu bez dodatog šećera, ako pazite na unos šećera.
• Za verziju sa manje prirodnih šećera može se koristiti 70–80 g banane, a dodati malo više tahinija ili proteina za bolju sitost. Tahini povecati na 20 g, a
• proteinski prah na 20–25 g.

Objašnjenje za oznake:

1. vegetarijanski recept — ne sadrži meso, ribu ni životinjske sastojke.
2. vegan — ako se koristi biljno mleko i biljni protein (ili bez proteina), recept je potpuno biljni.
3. za uzinu — kremast i zasitan puding pogodan kao zdraviji izbor za međuobrok.
4. za dorucak — sadrži proso kao izvor složenih ugljenih hidrata, tahini kao izvor zdravih masti i može se obogatiti proteinima.
5. za energiju — proso, banana i zdrave masti daju energiju i doprinose dužoj sitosti.
6. za poneti na posao — priprema se unapred, čuva u teglici i lako se nosi.
7. bezglutensko — proso ne sadrži gluten, a ostali sastojci su prirodno bez glutena (uz proveru deklaracije za protein u prahu i biljno mleko).
8. za anemiju — proso, kakao i tahini sadrže biljno gvožđe, a bobičasto voće obezbeđuje vitamin C koji pomaže njegovu iskoristljivost.
9. fit recept — bez dodatog šećera, sa celovitim namirnicama i mogućnošću dodatka proteina.
10. posni recept — u verziji sa biljnim mlekom i bez surutkinog proteina odgovara posnoj ishrani.
11. brzo i lako — priprema je jednostavna, a najveći deo vremena ide na hlađenje.
12. za kožu — tahini (susam), kakao i bobičasto voće sadrže antioksidanse, zdrave masti i minerale koji doprinose zdravlju kože.
13. za kosu — tahini i proso sadrže minerale (npr. gvožđe, cink, magnezijum) važne za normalno funkcionisanje organizma i zdravlje kose.
14. protivupalno - anti-inflamatorno  — kakao, tahini, bobičasto voće i cimet sadrže biljna jedinjenja koja se povezuju sa protivupalnim načinom ishrane.