Tapioca Pudding recipe to reverse and prevent heart disease - Healing Heart Foundation (www.kumu.org)

A quick and easy dessert

3 C low fat soy milk
1/4 C granulated or pearled tapioca
1/8 t ground cardamom (if not available, use cinnamon)
1/8 t nutmeg
1/8 t salt
1 t vanilla extract
1/2 C sweetener (succanat, fructose, maple or raw sugar, stevia, etc.)

In a heavy bottomed pan, simmer milk, tapioca, cardamom, nutmeg and salt over low heat, stirring frequently for 10 minutes, or until tapioca is completely translucent. Add any flavors desired. Remove from heat, mix in sweetener and vanilla until completely dissolved, then refrigerate.

With SUGAR: 4 servings, each 246 calories:�� 0% from fat (0.03 g),� 91% from carbohydrates (58.3 g),� 9% from protein (6 g).� Sodium 141 mg.

With non-caloric sweetener: 4 servings, each 157 calories:�� 0% from fat (0.03 g),� 85% from carbohydrates (34.3 g),� 15% from protein (6 g).� Sodium 141 mg.�

Healing Heart Hint

This is a very tolerant recipe. Sweetener, vanilla and flavorings can be adjusted according to taste.

For flavor varieties, instead of the spices shown, add flavor extracts such as coconut, almond, mint, rum, butterscotch, or anything else that you might enjoy.

Tapioca comes in small or large pearls. The small pearls make a smooth pudding with few lumps, the larger pearls give tapioca its distinctive lumpy texture.

Any low fat or fat-free soy or rice milk can be used. Some brands have higher sodium than others, so check this if you are limiting salt. The nutritional information above is for a powdered soy milk, "Better Than Milk" brand. The dairy industry has sponsored laws to prevent the use of the word "milk" on many non-dairy products, so soy milk is usually called "soy beverage".

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Healing Heart Foundation
www.kumu.org