Chocolate Peanut Butter Pudding and Banana Cream Parfaits {No-Cook, Vegan}

If you’re reading this post, that must mean that you haven’t given up on me despite my sporadic posting as of late; and for that, I wholeheartedly thank you! Life is happily crazy with two kiddos, and I am having difficulty finding time to devote to the blog. Nevertheless, I’m not giving up developing recipes and sharing them with you, so please stay tuned for more posts in the coming weeks!


So. These parfaits. We’re in the middle of a few day heat wave here in Massachusetts, and I’m mostly gorging on an abundance of fresh summer fruit… but chocolate hath no season, (neither do bananas, for that matter), so these parfaits are perfect any time of year. The dark layer is a rich chocolate peanut butter avocado pudding, and the light layer is a luscious banana “cream” made from cashews.

Obviously the flavor combination is a win, but what also works beautifully together is the dense texture of the pudding juxtaposed with the airy “whipped” consistency of the cream. Neither layer is overly sweet, which allows you to actually taste the flavors in each component.

An added bonus is that these parfaits require zero cooking! All you need are a good blender and food processor, and you’re set to go. Just grab a spoon, and dig in!



Chocolate Peanut Butter Pudding and Banana Cream Parfaits {No-Cook, Vegan}

by Lauren Zembron

Prep Time: 20 minutes

Cook Time: 0 minutes

Ingredients (4 servings)

    For the chocolate peanut butter pudding:

    • 1 medium-sized ripe Hass avocado, (it should have black skin & yield slightly when gently squeezed), peeled & pitted
    • 3 Tbsp pure maple syrup
    • 3 Tbsp smooth natural unsweetened peanut butter (the only ingredients should be peanuts and salt), preferably organic
    • 1/2 tsp pure vanilla extract
    • 1/3 cup unsweetened cocoa powder
    • tiny pinch salt
    • 2 Tbsp nondairy milk of choice

    For the banana cream:

    • 1 cup raw unsalted cashews, soaked in cold water for at least 8 hours (or 4 hours if you have a high speed blender)
    • 2 medium-sized overripe (brown-skinned) bananas, peeled
    • 1/4 tsp freshly squeezed lemon juice (this is to prevent the cream from browning; even with the addition of lemon juice, discoloration may occur if the cream sits for too long)
    • 1/4 tsp pure vanilla extract
    • 2 Tbsp pure maple syrup


    For the pudding:

    Place avocado, maple syrup, peanut butter, and vanilla extract into the bowl of a food processor and process until well-blended, scraping down the sides of the bowl as needed.

    Add in the cocoa powder, salt, & milk, and process until well-combined.

    For the cream:

    Drain the soaked cashews and place in a blender along with the remaining ingredients. Blend until smooth.

    For the parfaits:

    Layer the pudding and cream into small glasses, refrigerate until chilled, and enjoy.

    Powered by Recipage

    Healthy & Clean White Chocolate Peanut Butter Cups


    Confession: one batch of these delectable little candy cups lasted a measly 4 days in our house. Despite the alarming speed at which they disappeared, I don’t feel one bit of remorse because these white chocolate peanut butter cups are healthy, clean, high in protein, and low in unrefined sugar.

    Sound too good to be true? It’s not!


    The white chocolate shell is comprised of cashews, cocoa butter, maple syrup, and vanilla extract. That’s it. Then comes the peanut butter filling: peanut butter, coconut flour, maple syrup, and and vanilla extract. Simple & clean, but ridiculously delicious!

    I know that many of you probably don’t have cocoa butter on hand, so I’ve included a link to where you can buy them.  Be sure to buy organic & raw food-grade cocoa butter, as some varieties are meant just for skin products.

    Coconut flour is another ingredient that you may not have stashed in your cupboard or fridge, but it’s available at Whole Foods and in the natural foods section of most large chain grocery stores.


    It takes a bit of time to assemble the cups, but I promise you that your efforts will be rewarded when you bite into one of the finished masterpieces: creamy, dense, not-too-sweet, melt-in-your-mouth white chocolate peanut butter cups that you can actually feel good about eating! Winning!




    Healthy & Clean White Chocolate Peanut Butter Cups

    by Lauren Zembron

    Prep Time: 15 minutes

    Cook Time: 0 minutes

    Ingredients (16 mini cups)

      White Chocolate Shell:

      • 1 cup raw cashews, soaked in water for 2-3 hours, then drained
      • 1 cup cocoa butter discs, melted over a double boiler
      • 1/3 -1/2 cup pure maple syrup, depending on taste preference
      • 1/4 tsp pure vanilla extract

      Peanut Butter Filling:

      • 1/2 cup unsweetened natural creamy peanut butter (the only ingredients should be peanuts and salt), well-stirred
      • 2 Tbsp coconut flour
      • 4 tsp pure maple syrup
      • 1/4 tsp pure vanilla extract


      Place soaked & drained cashews, melted cocoa butter, 1/3 cup maple syrup, and vanilla in a high-speed blender. Blend on high until the mixture is smooth (the mixture will resemble applesauce). Taste, and add maple syrup, one tablespoon at a time, until desired sweetness is achieved.

      Using a small spoon, scoop about 2 tsp of the white chocolate into a mini muffin liner and “paint” it in an even layer all over the inside of the liner. If the chocolate drips down the sides to the bottom of the liner and seems too runny, set the chocolate aside for 5-10 minutes (at room temperature) until it starts to firm up a bit. Don’t let it sit for too long, as it will eventually harden. Place white chocolate-painted liner into a mini muffin cup.

      Repeat with 15 more mini muffin liners.

      Place the filled muffin tins into the fridge for at least 20 minutes (or the freezer for at least 10 minutes), until the white chocolate has hardened.

      Meanwhile, make the peanut butter filling. Stir together the peanut butter, coconut flour, maple syrup, and vanilla until smooth.

      When the white chocolate cups have hardened, scoop out about 1 1/2 – 2 tsp of the peanut butter mixture and form it into a thick disc. Place it into one of the white chocolate cups.

      Repeat with remaining peanut butter filling and white chocolate cups.

      Stir the white chocolate if it looks a bit oily (the cocao butter might separate a bit from the cashew base). Spoon a bit of the white chocolate onto the top of each peanut butter-filled white chocolate cup, ensuring that you smooth the top and that the top layer reaches all the way to the sides of the cups.

      Return muffin tins to the refrigerator to firm up completely, about 20-30 minutes.

      Store in the refrigerator or freezer.

      NOTE: if you’d prefer a simpler and quicker assembly process, simply spread half of the white chocolate mixture into a square or rectangular food container, chill until hardened, spread evenly with all of the peanut butter mixture, top with remaining white chocolate mixture, and chill until completely hardened; then cut into squares.

      Powered by Recipage