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Eat Well Mar. 15. 2013
Desserts

Dark Chocolate Avocado Mousse

Mar. 15. 2013
Desserts
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

Dark Chocolate Avocado Mousse has a not-so-secret ingredient, but one that sure is unique when it comes to desserts, the avocado. This is a non-dairy vegan friendly mousse will all the great qualities of traditional mousse- it’s thick, creamy, velvety, rich in flavor, and pairs perfectly with ripe fruit. It’s full of healthy fats, fiber, and nutrients in comparison to most mousse recipes, not to mention it’s absolutely delicious!

Sweet avocados.

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 nutrients, phytochemicals, antioxidants which help fight free radicals, not to mention vitamins and minerals which support hair, skin, and nails.

Nutrient 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

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 their 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.

Dark Chocolate // Use whichever brand you enjoy. In this recipe I used the dark chocolate Sweet Riot, 85% dark because I like my dark chocolate super dark! Other brands I enjoy; Madecasse Chocolate, Endangered Species, Taza, The Fearless Chocolate Company, Olive and Sinclair, etc.
Dark Chocolate Avocado Mousse
Recipe Type: Dessert
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 2
A rich, creamy, and decadent mousse made of avocados and dark chocolate.
Ingredients
  • 2 large avocado (or 4 small)
  • 1/4 cup of unsweetened vanilla almond milk (adjust to your desired thickness)
  • 2 tablespoons of raw organic cocoa powder
  • 1/2 bar of your favorite high quality dark chocolate, melted
  • 2-3 dates, pitted
  • 1 tablespoon of coffee/espresso
  • 1/2 teaspoon of organic vanilla extract
  • GARNISH //
  • 1 tablespoon of cacao nibs (optional topping)
  • 1 tablespoon of shredded coconut (optional topping)
  • fresh berries
Instructions
  1. Melt the dark chocolate over a stovetop (or microwave safe bowl).
  2. Combine the melted chocolate sauce with the remaining ingredients in a blender or bowl.
  3. Combine all the ingredients using a high speed blender (or a hand mixer).
  4. Blend or mix until creamy and smooth.
  5. The texture will resemble a fluffy mousse.
  6. Spoon into a bowl or wine glass (for some flare) and garnish with toppings of your choice.
  7. Enjoy!
Notes
LOWER SUGAR // use stevia to taste instead of adding dates[br]HIGHER PROTEIN // add chocolate protein powder of your choice- you’ll have to adjust the almond milk (increase)

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! Remember to share this recipe with your fellow chocolate lovers if you like it, I sure would appreciate it.

Have a great weekend,

xo McKel

The Recipe

Serves 2

Print

Ingredients:

  • 2 large avocado (or 4 small)
  • 1/4 cup of unsweetened vanilla almond milk (adjust to your desired thickness)
  • 2 tablespoons of raw organic cocoa powder
  • 1/2 bar of your favorite high quality dark chocolate, melted
  • 2-3 dates, pitted
  • 1 tablespoon of coffee/espresso
  • 1/2 teaspoon of organic vanilla extract
  • GARNISH //
  • 1 tablespoon of cacao nibs (optional topping)
  • 1 tablespoon of shredded coconut (optional topping)
  • fresh berries

Directions:

  1. Melt the dark chocolate over a stovetop (or microwave safe bowl).
  2. Combine the melted chocolate sauce with the remaining ingredients in a blender or bowl.
  3. Combine all the ingredients using a high speed blender (or a hand mixer).
  4. Blend or mix until creamy and smooth.
  5. The texture will resemble a fluffy mousse.
  6. Spoon into a bowl or wine glass (for some flare) and garnish with toppings of your choice.
  7. Enjoy!

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Did you try it out?

Share Your Thoughts & Images

  • I know this is shameful to admit, but I have never had an avocado before. But if I do try it, I know it’s going to be in a pudding or mousse because I need to forget the fact that I’m eating an avocado. 🙂 This looks so rich and delicious!

    • Don’t be intimated/afraid of the avocado (haha). They’re spectacular and so versatile. I agree, a pudding that slightly masks the flavor and no longer makes it look like an avocado could be a great start 😉 Let me know what you think if you try this out!

  • This looks awesome!

  • Dark Chocolate Avocado Mousse

    This looks AMAZING!! Can’t wait to try it!! Thank you for taking the time to create and share these incredible recipes!!

  • Genevieve

    Can I sweeten this mousse with a banana instead of stevia?

  • Chrissy

    What is the calorie content?

    • I do not have the calorie count for this- you can use myfitnesspal or livestrong to calculate 😉

  • Anna

    Yuuum, this sounds delicious. Unfortunately I don’t have any coconut oil at home – is there any substitution for it in this particular recipe or could I even just leave it out?
    Thanks for your feedback & keep up the amazing and informative blog! :))

    • Hi Anna, great question- you can leave it out if you don’t have any, it still tastes amazing! thanks for all the love and support and for sharing xx- m.h.

  • Sarah

    I LOVE this! I’ve never made any dessert with avocado. I made some coconut whipped cream to go with it. So delicious! Thank you!

  • Gg

    Do you need to serve instantly or can I make a few hours before serving?

    • Best served right after making, but you can get by with having it in the fridge for a couple of hours or so.

  • Leigh

    Thanks for the recipe! How much dark chocolate
    is required ie how big is a bar?

    Also can you use cacao powder instead of
    coca powder?

    Many thanks

    • You can use cocoa powder instead and I use about 1-2oz of chocolate per recipe- this can easily be adjusted depending on how much you’d like

  • Charity

    So this is probably a silly question but when you say coffee or espresso do you mean the grounds or the actual liquid brewed coffee?

  • Summer

    This looks amazing! Does it really taste like chocolate mousse because Im afraid to waste any more of my ingredients. I have tried a lot of unsuccessful recipes.

    • Kelsey

      It really tastes like it! It’s sooooo good!

  • Kendall Kennedy

    This was such a delicious recipe, thank you! I added some maple syrup and a touch of coconut sugar. I put unsweetened shredded coconut and cocoa powder on top and left it in a fridge for a few hours. Incredibly rich and tasty!

  • Cherie

    Wow wow wow you are a genius!!! I have tried making avacado mousse before but never has it tasted so good and been so creamy!!! I made the low fat high protien version love love love!!!

  • Nikki S

    Oh my…I just made this and it is the best, I couldn’t stop licking the spoon…the kids are never going to know there is avocado in this mousse. Thank you so much xxx

    • That’s THE best part of it, sneaking in something really healthy without anyone knowing 😉

  • Fiona

    How long in advance can you make the Avo mouse?

  • jean

    I have tried different variations of this and yours is by far the best. Even though I like the taste of avocado, in the other recipes, the taste was too strong. I have discovered a few important points about why your recipe is far above the others I have tried. 1) The avocado needs to be ripe. If it’s not at the perfect ripe state, the recipe will taste weird. 2) I have skipped out on the coffee in the past. Don’t. It helps add richness to the chocolate and camouflages the avocado 3) Adding a bit of melted dark chocolate adds another dimension, and is what sets this one apart. I have to admit, I also added a few squeezes of agave. I wanted it a bit sweeter. I eat this as a pudding, with coconut flakes on top, but I also use this as the topping for raw chocolate torte, just using a base of ground up nuts and dates for the crust and then freezing it.

    • McKel Hill

      You’re so kind Jean, I’m glad you enjoyed this recipe! Love the addition of coconut flakes on top- that’s one of my favorite ways to enjoy it as well 🙂

  • Natasha

    If I substuite Stevie for the dates. How much should.i use? Does this need refrigeration after its been made to set?

    • McKel Hill

      Just use stevia to taste and I would recommend storing it in the fridge for up to 2 days! Enjoy Natasha 😉

  • Stephanie

    About to try this one out. Do you know how long the leftovers keep? I don’t think i can eat it all in one sitting 🙂

    • McKel Hill

      You can keep it in the fridge for 2 days!

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