The tapioca pearl has been having a moment for what seems like the past 5 years. I’m glad it has because I talk about this recipe’s anti-inflammatory nutrients all the time with my PCOS ladies. This healthy Raspberry Tapioca Pudding is certainly one to add to your arsenal if you’re battling inflammation.
It’s an easy gluten free recipe that has been a cherished dessert for many years. So let’s dive in!
When most of us hear the term tapioca, now-a-days we likely think of bubble tea. Those small round and chewy pearls found sunken at the bottom of our overpriced drink. But what exactly is tapioca? Tapioca is a starchy substance that has been extracted from the cassava root. Cassava is a root vegetable that is often used to make a gluten-free flour, snacls, or made into small pearls that we call tapioca.
I can tell you that homemade tapioca pudding is SO SO SO much better than store bought. Especially when you add your own flavors to it. My homemade creamy Raspberry Tapioca Pudding recipe is made with staple ingredients found in the pantry.
INGREDIENTS FOR RASPBERRY TAPIOCA PUDDING
Watkins Vanilla extract: Vanilla extract is life. I suggest splurging on a high quality pure vanilla extract. You won’t regret it.
Bob’s Red Mill Tapioca – Tapioca is great for people with allergies. Tapioca is gluten-free, nut-free, and grain-free. It won’t cause problems for people with celiac disease, gluten sensitivity, and nut allergies. Praise up!
Coconut milk – I drink and cook a lot with coconut milk. My husband does not prefer it but if I sneak it into baked goods, he never knows. (Our little secret) I digress…coconut milk is a high-calorie food with roughly 93% of its calories come from fat, including saturated fats known as medium-chain triglycerides (MCTs).
Vanilla liquid Stevia – Stevia, produced by the stevia plant (Stevia rebaudiana) is associated with several impressive health benefits, such as reduced calorie intake, blood sugar levels, and risk of cavities.(1)
Raspberries – My husband is obsessed with all things raspberry. I’m happy he is because raspberries have a LOT of healthy qualities. First, raspberries are very nutrient-dense containing 5 grams of sugar, 50% RDI of Vitamin C, 8 grams of fiber. This high-fiber content reduces raspberries net carb content to roughly 7 grams per cup. That fiber also contributes to fullness, regulates blood sugar by slowing digestion, and fuels good gut bacteria.
Lemon Juice – Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals.
TIPS FOR MAKING RASPBERRY TAPIOCA PUDDING:
1. To keep this tapioca party going, you can substitute tapioca flour for cornstarch in sauce in equivalent amounts.
2. It’s easy to over-cook tapioca. Remember, even if the pudding looks runny, take it off the heat. It will gradually get thicker as it cools.
3. How long can you soak tapioca pearls?! 30 minutes (in a 1 1/2 quart saucepan)
HOW TO MAKE RASPBERRY TAPIOCA PUDDING
1. In a saucepan, bring water to a boil.
2. Whisk in tapioca pearls and continue to stir frequently for 20 minutes.
3. Reduce heat to a low simmer.
4. Whisk in milk, salt and stevia and continue to stir frequently for another 10 minutes.
5. Remove from heat and allow to cool for 20 minutes
6. To make the raspberry sauce, combine in a small bowl the lemon juice and cornstarch. Set aside.
7. In a medium saucepan, combine the berries, sugar, vanilla and water and bring to a boil over medium-high heat. Reduce to a simmer and stir in the lemon juice and cornstarch mixture. Stir until the sauce thickens slightly.
8. Remove from heat and allow to cool for 20 minutes
9. In small dessert bowls, layer the pudding and raspberry sauce or completely combine.
10. Either serve warm or chill it in the fridge until ready to eat.
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1. Margaret Ashwell, OBE, PhD, FAfN. Stevia, Nature’s Zero-Calorie Sustainable Sweetener. A New Player in the Fight Against Obesity. Nutr Today. 2015 May; 50(3): 129–134.