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Chocolate PB & Banana Pudding

Serves 2


    Chocolate PB & Banana Pudding

    If your mornings are more storm than calm, this make-ahead chocolatey pudding is your answer to a nutritious start to the day even when in a time crunch. Silky soft tofu provides body to the pudding as well as satiating plant-based protein, but its neutral flavour allows all the peanut butter and banana essence to shine through in each spoonful. And you should know that this pudding is also a smart post-workout snack to help your body recharge.


    You can swap out crunchy cacao nibs for grated dark chocolate or top your breakfast pudding off with your favourite granola and a handful of berries.

    Power powder

    Made from whole roasted nuts that have been pressed to remove most of the oil and then ground into a fine powder, peanut butter powder is a stealth addition and a boost of lower calorie nutty flavour in puddings, smoothies, pancakes, muffins, and your breakfast oatmeal. Ideally, use versions with no added sugars.


    Chocolate PB & Banana Pudding


    • 1/3 cup (80 mL) unsweetened dairy-free milk of choice
    • 1 - 10 oz (300 g) package silken soft tofu
    • 1/3 cup (80 mL) peanut butter powder
    • 1 ripe banana
    • 2 Tbsp (30 mL) cacao powder
    • 2 Tbsp (30 mL) maple syrup
    • 1 tsp (5 mL) vanilla extract
    • 6 Tbsp (90 mL) chia seeds
    • 2 Tbsp (30 ml) cacao nibs


    Per serving:

    • calories355
    • protein18g
    • fat18g
      • saturated fat5g
      • trans fat0g
    • carbohydrates42g
      • sugars15g
      • fibre17g
    • sodium90mg



    In blender container, place milk, tofu, peanut butter powder, banana, cacao powder, maple syrup, and vanilla, and blend until smooth. Divide mixture between 2 wide-mouth jars and stir 3 Tbsp (45 mL) chia seeds into each jar. Seal shut and chill overnight to thicken.


    When ready to serve, sprinkle on cacao nibs.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.