Dark Chocolate Avocado Mousse Recipe
Eat Well Mar. 15. 2013
Desserts

Dark Chocolate Avocado Mousse

Mar. 15. 2013
Desserts
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

Dark chocolate avocado mousse has a not-so-secret ingredient—one that’s unique when it comes to desserts.

I’m talking about the avocado. This is a non-dairy vegan-friendly mousse with all the great qualities of a 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!

Can You Use Avocados In Dessert?

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 of their exterior to interior is actually quite poetic to their soft and delicate nature inside (am I getting too hipster here?).

The flavor and texture profile of avocados have always enticed me; they’re sweet, buttery, and nutty with a rich, creamy mouthfeel. They’re also simultaneously subtle yet hold their own flavor when mixed with other foods. A great example of this is a favorite of mine, an avocado with freshly 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 spotlight on 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.

What Are The Health Benefits Of Avocado?

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 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.

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.

Use whichever brand of dark chocolate 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.

Stripped

Fat

Filled with a healthy dose of monounsaturated fatty acids, this recipe—particularly avocados—will fill you up. The fat takes longer to digest, keeping you fuller for longer, too.

Fiber

You’ll get 7g of fiber from avocado, which will also keep you full. Fiber also helps to improve your digestion, making you a more regular bathroom goer.

Antioxidants

Avocados contain key antioxidants, including selenium, manganese, zinc, and vitamins C and E. These help to fight off free radicals that can cause disease.

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
  • Vitamins K, E, A, B5, B6, Folate, C
  • Potassium: 507mg/100g—that’s more than a banana!
  • Phytonutrients: phytosterols, which are important for metabolizing cholesterol and can promote heart health
  • 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—all of which fight free radicals to keep diseases at bay

One important note: 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 fruits 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.

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

Optional garnish: 1 tablespoon of cacao nibs, 1 tablespoon of shredded coconut, and fresh berries

Instructions

Step 1

Melt the dark chocolate over a stovetop (or microwave safe bowl).

Step 2

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).

Step 3

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.

Enjoy!

To lessen the sugar, use stevia to taste instead of adding dates. To amp up the protein, add chocolate protein powder of your choice—you’ll just have to increase the almond milk.

Show me what you make!

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, too. Don’t forget to use #nutritionstripped.

NS Society


Sweet Potato Nutrition Facts and Health Benefits | Nutrition Stripped Kitchen

Nutrition Listen: Sweet Potatoes

Simplicity Over Superfoods

Dusts, Elixirs, Powders: What Does It All Mean?

Herb Tempeh with Sweet Peppers | Nutrition Stripped

Herb Tempeh and Sweet Peppers

Exclusive online nutrition resources and recipes — a $5.99 monthly subscription to know more about eating well.

Join Now

Did you try it out?

Share Your Thoughts & Images

Submit Your Own