Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Coconut Milk Tapioca Pudding with Brown Sugar

This coconut milk tapioca pudding with brown sugar can be prepared quickly, and for variety you might try adding your favorite fresh fruits or berries.


67% 60/08/32 
Ω-6 (LA, 1g) : Ω-3 (ALA, 0.1g) = 0:0

Ingredients (for servings, )


  • stove
  • saucepan

Type of preparation

  • cook


  1. For the coconut milk tapioca pudding
    Combine the coconut milk with the soy milk and sugar in a saucepan. Turn the heat to medium.

    If you don’t have any fresh coconut milk available, you can also use the canned variety.

    If you top your pudding with sweet fruits or berries, you won’t have to add any sugar to this recipe.

  2. When the sugar has dissolved, add the tapioca and coconut and mix. Leave to cook for the tapioca to thicken.

  3. Topping and serving
    Divide between the required number of ramekins or bowls. Can be eaten warm or cold.

    Topping: For an extra special dessert, top with a few pieces of fresh fruit (e.g., mangoes, kiwi, or oranges) just before serving.

Nutritional Information per person Convert per 100g
2000 kcal
Energy417 kcal20.9%
Fat/Lipids26 g36.5%
Saturated Fats21 g104.7%
Carbohydrates (inc.dietary fiber)49 g18.1%
Sugars22 g24.7%
Fiber3.9 g15.7%
Protein/Albumin6.6 g13.2%
Cooking Salt (Na:85.6 mg)217 mg9.1%
A serving is 250g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
MinManganese, Mn 1.2 mg62.0%
MinCopper, Cu 0.44 mg44.0%
ProtTryptophan (Trp, W) 0.08 g31.0%
ProtThreonine (Thr, T) 0.22 g24.0%
ElemPhosphorus, P 162 mg23.0%
MinSelenium, Se 13 µg23.0%
ElemPotassium, K 422 mg21.0%
MinIron, Fe 2.8 mg20.0%
ElemMagnesium, Mg 70 mg19.0%
ProtIsoleucine (Ile, I) 0.24 g19.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 1.0 g10.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.10 g5.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.08 g31.0%
Threonine (Thr, T) 0.22 g24.0%
Isoleucine (Ile, I) 0.24 g19.0%
Valine (Val, V) 0.29 g18.0%
Leucine (Leu, L) 0.41 g17.0%
Phenylalanine (Phe, F) 0.26 g17.0%
Lysine (Lys, K) 0.27 g15.0%
Methionine (Met, M) 0.08 g8.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 162 mg23.0%
Potassium, K 422 mg21.0%
Magnesium, Mg 70 mg19.0%
Sodium, Na 86 mg11.0%
Calcium, Ca 65 mg8.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 1.2 mg62.0%
Copper, Cu 0.44 mg44.0%
Selenium, Se 13 µg23.0%
Iron, Fe 2.8 mg20.0%
Zinc, Zn 0.85 mg9.0%
Iod, I (Jod, J) 0.48 µg< 0.1%
Book cover: “Vegan Bible”, showing three recipes by Marie Laforêt (Author)
Vegan Bible
Grub Street, Marie Laforêt
Raw recipes 54, Cooked recipes 440 (3)
Additional photos (6)

Vegan Bible offers an abundance of creative, international dishes. No matter if you are new to veganism or a veteran, this is the perfect cookbook for you.

OverviewVegan Bible is strictly a cookbook. The author deliberately (or intentionally) leaves out detailed introductions to chapters or in-depth information about the topic of a vegan diet. But you will discover the diversity of vegan cuisine and find recipes for every occasion.

SummaryMarie Laforêt has assembled such a large number of recipes in Vegan Bible that it will be easy for you to find a recipe to suit any occasion. The international recipes in this book include a variety of ingredients, some of which may be new to the average cook. For example, grains include the familiar couscous, quinoa, millet, and buckwheat as well as lesser-known grains such as amaranth and einkorn wheat. Many recipes use soy products such as tofu or soy milk, or other alternatives like seitan. It is worth noting that the author uses homemade seitan rather than purchasing a commercial variety.

She uses fresh ingredients, while occasionally falling back on canned legumes to save time. Most of the recipes are straight-forward and uncomplicated, with symbols indicating whether a recipe is quick, easy, or economical, but for planning purposes it would be nice if the preparation times were included.

The sheer volume of recipes precludes photos from being included with every dish. Those recipes that have photos also usually include step-by-step illustrations. The nutritional value of the dishes can be increased by reducing the amounts of oil or sweetener used, something that is up to each individual according to their taste.

Vegan Bible is an excellent and comprehensive resource that includes plenty of recipe ideas for both new and experienced vegans.
Vegan Bible is published in English by Grub Street and available on Amazon. The book was originally published in French. Marie Laforêt has also published several other cookbooks in French.

About the authorMarie Laforêt is French, loves vegetables and plants, and is a passionate defender of ethical veganism. She shares her experience and love of healthy, delicious cooking on her blog, As a a talented photographer, she uses her own photos to accompany her recipes.

ContentsIn the opening section, she explains some basic concepts such as vegetarians, dietary vegans, and ethical vegans. The reader will learn what to look for when purchasing vegan ingredients and where animal products may be hidden —, and there is also a list of recommended kitchen utensils. Detailed information follows about essentials for the vegan kitchen. The section Nutrition Tips for a Balanced Vegan Diet provides information on selected nutrients. The recipes are divided into five chapters:

  • Discovering plant-based proteins
  • Substituting dairy products and eggs
  • Cooking vegetables
  • Gourmet recipes
  • Cooking for every occasion

Each recipe includes symbols indicating whether it is quick, easy, or economical.


Discovering plant-based proteins:

  • Grains and pulses: Includes dips, burgers, and galettes (e.g., Cumin and mint semolina galettes) and cooked grains like Red peppers stuffed with buckwheat, tofu, and olives
  • Soy, an ancient ally recipes: Includes dishes with tofu, tempeh, and textured soy protein
  • Seitan: The author uses homemade seitan for recipes that include this ingredient.
  • Flavours from the sea: A variety of seaweeds are used in this section, including nori leaves, sea fennel (samphire), and kombu (Japanese kelp). Galettes Bretonnes is one of the recipes in this section.

Substituting dairy products and eggs:

  • Non-dairy milk, yogurt, and pudding: Marie Laforêt uses chestnuts and tiger nuts in addition to the more common almonds, cashews, rice, and hazelnuts. Recipes include Soy and vanilla yogurt and Bergamot puddings.
  • Non-dairy cheese: Fresh and ceamy cheeses, fermented cheeses, melty and spreadable cheeses, as well as full-bodied and scented cheeses, like Sliceable cheese with cumin, are all included here.
  • Non-dairy creams and fats: This section starts with a discussion about which fats to use and is followed by recipes for cream, crème fraîche, margarine, butter, and buttermilk.
  • Doing away with eggs: Orange and pecan pancakes, Leek quiche, Potato and herb scones, and sauces like the light Olive oil béchamel are delicious proof that eggs are not required.

Cooking vegetables:

  • Light terrines and dips: Apart from vegetables, the author uses also fruits as for exmaple in Summerfruit and orange juice terrine.
  • Good-mood soups and purées: Cream of grilled tomato soup is just one example of the recipes in this section.
  • Gratins and oven-baked dishes: Includes Hasselback sweet potatoes and the more adventurous Butternut pumpkin, and chestnut gratin.
  • Salads with zing: Recipes you will want to try include the Thai mango salad and the Strawberry and green tomato carpaccio. Dressings are also included in this section.
  • Pizzas, tarts, and vegetable galettes: With the exception of soy products, all ingredients are homemade — including the doughs and vegan cheese. This section includes the creative recipe Green pizza.
  • Gourmet vegetables: Includes stuffed, roasted, and baked vegetables
  • Raw recipes: Carrot and sesame tagliatelle is one of the recipes included here.
  • Vegetable dishes for children: The author offers recipes for dishes that look appetizing to the younger crowd and are fun and easy to eat, like Mini vegetable patties to eat with your hands.
  • Fruits are also welcome: Fruity chutneys, salads, and sweet dishes like Mango and coconut dessert makis.

Gourmet recipes:

  • Cream desserts and puddings: Crème Brûlée is one of the recipes featured here.
  • Snacks for sharing: Includes baked goods like Lemon, almond and vanilla cake.
  • Gourmet desserts for every day: This section includes both fruity and light recipes like Watermelon and coconut salad with mint, as well as more substantial desserts like Coconut milk tapioca pudding.
  • Fruit tarts and cakes: The Quick peach crumble is an example of the recipes here.
  • Chocolate!: The author includes recipes here like the Bergamot and grapefruit chocolate bar.
  • Light, gourmet ideas: This is a small selection of fruity and light desserts like the Frozen berry yogurt.

Cooking for every occasion:

  • Dinner with friends: This section includes everything from salads and main dishes to desserts.
  • Buffet meals: Finger food and bite-size servings of dishes like Grilled courgette spirals.
  • Having family over: The recipes in this section are traditional meals.
  • Having a bunch of children over: These dishes are designed to appeal to children, for example, Tofu stars with peanut butter.
  • Holiday desserts: An assortment of cakes and tortes
  • Celebrations vegan style: These are a little more involved, like the Roast seitan stuffed with chestnuts.
  • Barbecues and picnics: Everything you’ll need for a barbecue
  • Vegan brunch: Sweet and savory baked goods, like the Chrystallised orange peel and chocolate chip brioche.

An alphabetically sorted recipe index is included in the back of the book.

Book review by Dr. med. vet. Inke Weissenborn

... more

Notes about recipe

This coconut milk tapioca pudding with brown sugar can be prepared quickly, and for variety you might try adding your favorite fresh fruits or berries.

Coconut milk: Coconut milk shouldn’t be confused with coconut water, which is the liquid found inside young coconuts. Instead, coconut milk is a mixture of coconut meat and regular drinking water that you can easily make.

Tapioca: Tapioca is a neutral-tasting starch that is extracted from dried cassava root. It is sold commercially in the form of dried flakes or pearls (pearl tapioca). The latter has become well known thanks to its use in bubble teas (pearl milk tea or boba). Pearl tapioca is the main kind of tapioca used in preparing desserts.


Making your own coconut milk: For 200 ml of coconut milk, purée 15–20 grams of coconut butter and 200 ml lukewarm water in a high-speed blender. Alternatively, you can use shredded coconut. If you choose to do so, pour 200 ml boiling water on top of about 50–60 g shredded coconut and let stand 10–15 minutes. Then process in a blender or using an immersion blender and strain before using.

Alternate preparation

Additional flavors: Add spices such as vanilla or cinnamon to the coconut and soy milk mixture before you add the pearl tapioca. Mix well. Alternatively, you can scrape the seeds out of a vanilla bean pod, bring the bean pod to a boil together with the coconut and soy milk mixture, remove, and then add the seeds to the mixture before the pearl tapioca are added.

If you would prefer a spicy variation, you can experiment with using a little chili powder or fresh chili peppers. If you are using fresh chili peppers, you should know that the more seeds they contain, the spicier the dish will be in the end. If you bring the chili peppers to a boil in the coconut and soy milk mixture, the level of spiciness will increase since the heat causes more of the spicy substances to be released. However, this method also allows the spiciness to be more homogenous.