As I mentioned in my first tribute recipe to St. Patrick’s Day in the previous post, here is another recipe tribute to St. Patrick’s Day. Now I know what you’re thinking, “McKel, this isn’t green…”. Ah ha! But it is made with something that is green, the avocado. Ode to the avocado, I truly have a thing for avocados. From the dinosaur looking thick skin on the outside, to the moment you slice the diameter of the avocado to reveal that absolutely beautiful natural ombré of green to yellow. The comparison to their exterior to interior is actually quite poetic to their soft and delicate nature inside (am I getting too hipster for you here?).
The flavor and texture profile of avocados have always enticed me; they’re sweet, buttery, and nutty with a rich, creamy mouth feel simultaneously, subtle but hold their own flavor when mixed with other foods. A great example of this is a favorite of mine, an avocado with fresh squeezed lime or lemon juice and sea salt. It’s so simple yet so tasty, the citrus notes and a little sea salt shines a spot light of the flavor profile in the avocado. On the other hand, the avocado acts as the supporting cast when combined with something as rich and strong in flavor as my other beloved, dark chocolate.
Avocados occasionally get a bad rap because of the high fat content. Sometimes I find myself wanting to scream to the rooftops “Don’t fear fat!”, especially the good kind. Most of us (no fault of our own) have been brainwashed by the media, friends, magazine articles, and even medical and nutrition professionals by the low-fat craze that hit us by storm in the 90′s. Well friends, the 90′s are over, and they want their avocados (and punk rock grunge T-shirts) back!
Avocados are one of the smartest fat fuels I can think of. They’re one of my go-to foods anytime I want something filling, nutritious easy, and of course delicious. Avocados are great for regulating blood sugars due to the high amounts of fiber and healthy fats, both of which take longer to digest. The fat contained in the avocado is also considered heart healthy due to the balance of homocysteine by vitamins B6 and folic acid. Both of these B vitamins help regulate the amount of homocysteine levels (this is a good thing, as higher homocysteine levels are a risk factor for heart disease). These green beauties are also a “beauty” food as they contain high amounts of anti-inflammatory nutrientes, phytochemicals, antioxidants which help fight free radicals, not to mention vitamins and minerals which support hair, skin, and nails.
Nutrition Stripped breakdown of the AVOCADO |
- Healthy fat | 15g/100g in the form of mono-unsaturated fatty acids: omega-9, oleic acid (9.1g) and omega-6, linoleic acid (1.7g), small amounts of omega-3 fatty acids, linolenic (0.13g) and alpha-linolenic (0.11g)
- Fiber | 7g of fiber/100g
- Protein | 2g/100g
- Vitamin K |
- Vitamin E
- Vitamin A
- Vitamin B5, B6, Folate
- Vitamin C
- Potassium | more than a banana!
- Phytonutrients | phytosterols
- Carotenoids | lutein, neoxanthin, neochrome, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, violaxanthin, beta-carotene, and alpha-carotene
- Carotenoids are fat-soluble phytonutrients (a.k.a. they love to be paired with fats), this makes the avocado the perfect vehicle for your body to soak up these goodies
- Antioxidants | selenium, manganese, zinc, and vitamins C and E
Interesting fact: If you’re allergic to latex, you may experience a cross-reaction with avocados (similar to bananas, pineapples, kiwis, mangos, passionfruit, strawberries, and chestnuts), this is known as the Latex-fruit allergy syndrome. This is due to the enzyme chitinases. I would exercise caution if you’re allergic to latex when eating these fruits. The good news is, when these fruit are heated they’re enzymatic properties change (chemistry class 101); this deactivates the enzyme. In other words, you could grill/cook avocados and the like to decrease this enzyme.
Back to this delicious recipe using the almighty avocado! This avocado mousse is a perfect display of the avocados subtle nature in flavor, as it plays back up to dark chocolate and contributes to the velvety, creamy, and thick texture of the mousse.
- 1 large avocado
- ½ cup of unsweetened vanilla almond milk OR unsweetened coconut milk
- 1 tsp. of organic vanilla extract
- 1 Tbs. of organic cold-pressed coconut oil
- 1 Tbs. of raw organic cocoa powder
- ½ bar of your favorite high quality dark chocolate, chopped
- ½ tsp. of stevia (optional, if you’d like it sweeter)
- 1 Tbs. of coffee (left over from the morning of or use instant)
- 1 Tbs. of cacao nibs (optional topping)
- 1 Tbs. of shredded coconut (optional topping)
- Melt the dark chocolate over a stovetop (or microwave safe bowl) with the coconut oil, and coffee.
- Combine the melted chocolate sauce with the remaining ingredients in a blender or bowl.
- Combine all the ingredients using a high speed blender (or a hand mixer).
- Blend or mix until creamy and smooth.
- The texture will resemble a fluffy mousse.
- Spoon into a bowl or wine glass (for some flare) and garnish with toppings of your choice.
Have you tried using avocado as a dessert? What’s your favorite way to eat avocado? Comment below, I’d love to hear your recipes!
Have a great weekend,