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Raw Mint Chocolate Mousse Bars vegan, gluten free | Nutrition Stripped x Kitchen Aid #NSparter
Eat Well Dec. 13. 2016
Desserts

Raw Mint Mousse Bars

Dec. 13. 2016
Desserts
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

A fluffy mousse made with avocado, cashew, chocolate, coconut, and mint that’s gluten-free and vegan.

Hey guys! With the holiday literally around the corner, I wanted to share a delicious, healthy, and simple dessert I’ve been loving lately inspired by cool mint around the holiday season in hopes you’ll share it with your loved ones this season. It’s a fluffy mousse made with avocado, cashew, chocolate, coconut, and of course, mint! Plus it’s vegan and gluten-free so you AND anyone you’re hosting can enjoy the goodness mindfully this holiday season. Scroll to the bottom to watch me make this recipe in a cooking video!

This recipe was inspired by my Dark Chocolate Avocado Mousse, one of the first recipes I shared on the blog way back in March 2013. If you haven’t tried any of my avocado desserts like the mousse or Raw Avocado Lime Tart, hear me out. You may be familiar with avocados in guacamole or on top of a taco, but avocados’ smooth and creamy texture is the perfect vehicle for natural sugars and the flavors of cocoa and mint. This recipe is so creamy, fluffy, and refreshingly minty that I have a hunch it’ll be your new favorite!

If you know NS, then you know that avocado is one of my all-time favorite foods. Not only are they naturally creamy and smooth, they’re also full of healthy fats, fiber and low in sugar.  In just 1 avocado there’s about 14 grams of gut-friendly fiber which is amazing for keeping our digestion healthy, blood sugars balanced which helps reduce the risk of type 2 diabetes and helps manage our weight on multiple levels including keeping us feeling full. Avocados contain less than 1g of sugar per ounce and act as a “nutrient booster” by helping the body to better absorb fat-soluble nutrients, like vitamins A, D, E, K, and antioxidants like alpha- and beta-carotene and lutein. Avocados contain about 20 vitamins, minerals and phytonutrients, making them nutrient dense for such a small volume. Phytonutrients are compounds we should all be eating daily for healthy cells and bodies overall. PLUS the healthy fats in avocados support heart health, stabilizing blood sugars, and balancing healthy hormones.

The key to getting the perfect fluffy mousse texture in theses bars is a high-speed blender. I’ve been using the KitchenAid® Pro Line® Series Blender and loving it for recipes where you need some serious blending power. It whipped up both the filling and crust in this recipe in less than 5 minutes! Plus, it looks amazing on my kitchen counter so I don’t have to lug it out of the cabinet every time I need to blend. Power + beauty = win win. These bars are a perfect alternative to heavier recipes that are higher in sugar. Every ingredient is a raw whole food, so even though you might be indulging you’re still getting high nutrient density. These bars are vegan and gluten free, as well, so my friends like myself who have trouble with gluten free and dairy can still enjoy! I promise if you bring these a holiday party they will be gobbled up in no time! They’re just that good.

 

 

Raw Mint Mousse Bars
Recipe Type: dessert
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
Serves: 12
A fluffy mint mousse made with cashews, avocados, coconut oil, cocoa powder and a chewy bar base. Gluten free and vegan.
Ingredients
  • [b]For the bar base: [/b]
  • 1 cup almonds
  • 10 large Medjool dates, pitted
  • 2 tablespoons pistachios
  • 1 tablespoon chia seeds
  • 1/2 cup rolled oats
  • 1/2 cup shredded unsweetened coconut
  • 3 tablespoon hot water
  • 1/4 cup melted coconut oil
  • 3 tablespoons of cocoa powder
  • [b]For the mint filling:[/b]
  • 1 medium avocado
  • 1/2 cups raw cashews soaked at least 2 hours (discard water)
  • 1/2 cup maple syrup
  • 1/4 teaspoon mint extract
  • 5 tablespoons melted cocoa powder
  • 4 tablespoons melted coconut oil
  • Pinch sea salt, adjust to taste
  • 2 tablespoons water
Instructions
  1. [b]For the bar base:
  2. [/b]In a food processor, pulse all “base” ingredients together until crumbly, yet sticks together when you firmly press your fingers together. Use your hands to mix together evenly.
  3. Using a silicon square dish or well-greased pan, pour the mixture in and press firmly into the bottom of the pan only. Freeze for 1 hour until firm. Meanwhile, make the filling.
  4. [b]For the mint filling:[/b]
  5. In a high-speed blender, blend avocado, water, and cashews.Then add coconut oil and blend until smooth. Add all remaining “filling” ingredients and blend until smooth.
  6. Pour filling on top of the crust from the freezer, spread an even layer, cover with clear wrap and place in the fridge overnight or for 8 hours before slicing into squares.
  7. Store leftovers in the fridge or freezer in an airtight glass container for up to 2 weeks or 1 month (in the freezer)

Ingredients I used to make this recipe: mint extract, cocoa powder, coconut oil, silicon square tray

Give it a go!

What do you think about this Mint Mousse Bar? If you try it for yourself, be sure to let me know what you think in the comments and leave a rating so I can keep improving and making recipes better for you guys. AND you know I love seeing what you guys make at home from the Nutrition Stripped Cookbook and the blog, so share em’ on Instagram with #nutritionstripped so I can see!

xx McKel

The Recipe

Serves 12

Print

Ingredients:

  • [b]For the bar base: [/b]
  • 1 cup almonds
  • 10 large Medjool dates, pitted
  • 2 tablespoons pistachios
  • 1 tablespoon chia seeds
  • 1/2 cup rolled oats
  • 1/2 cup shredded unsweetened coconut
  • 3 tablespoon hot water
  • 1/4 cup melted coconut oil
  • 3 tablespoons of cocoa powder
  • [b]For the mint filling:[/b]
  • 1 medium avocado
  • 1/2 cups raw cashews soaked at least 2 hours (discard water)
  • 1/2 cup maple syrup
  • 1/4 teaspoon mint extract
  • 5 tablespoons melted cocoa powder
  • 4 tablespoons melted coconut oil
  • Pinch sea salt, adjust to taste
  • 2 tablespoons water

Directions:

  1. [b]For the bar base:
  2. [/b]In a food processor, pulse all “base” ingredients together until crumbly, yet sticks together when you firmly press your fingers together. Use your hands to mix together evenly.
  3. Using a silicon square dish or well-greased pan, pour the mixture in and press firmly into the bottom of the pan only. Freeze for 1 hour until firm. Meanwhile, make the filling.
  4. [b]For the mint filling:[/b]
  5. In a high-speed blender, blend avocado, water, and cashews.Then add coconut oil and blend until smooth. Add all remaining “filling” ingredients and blend until smooth.
  6. Pour filling on top of the crust from the freezer, spread an even layer, cover with clear wrap and place in the fridge overnight or for 8 hours before slicing into squares.
  7. Store leftovers in the fridge or freezer in an airtight glass container for up to 2 weeks or 1 month (in the freezer)

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Did you try it out?

Share Your Thoughts & Images

  • Oh I loved your last black bean brownies so I’m sure these are amazing! xx

    • McKel Hill

      Thanks Karlie!! I think they’re pretty good 😉

  • Rebeca

    Looks delicious! I plan on making them for a christmas dinner with friends, will report back!

    • McKel Hill

      Please do! I’d love to know how people like them!

      • Rebeca

        They were a hit! Everybody loved them and I had some people ask for the recipe. Happy New Year, McKel!

        • McKel Hill

          Ah yey! Thanks for the update and I’m so glad they were enjoyed! Happy New Year to you, Rebeca!

  • Katie

    I know Medjool dates are the best, but I have a ton of regular cooking dates on hand. How many should I use if I try to substitute? Should I soak them? Thank you!

    • McKel Hill

      I’d add half as many dates to since cooking dates aren’t as sweet and a bit smaller (i.e. use about 15 if you’re making the whole batch) and soak them for at least an hour in warm water before hand to soften them up!

  • Definitely trying this recipe

    • McKel Hill

      I hoe you enjoy it as much as I did!

  • Lori

    Is there not a sweetener in the mint mousse? It seems like the avocado/cacao mousse wouldn’t be sweet enough like that…

    • McKel Hill

      Oh wow good catch! Yes maple syrup is the sweetener. It’s updated now!

  • Yes this recipe is very no-fuss meaning you can sub out nuts/seeds as you like and since it’s all mixed together in 1 bowl, it’s okay to put in cocoa powder at any time in the recipe instructions

  • You can use almonds, walnuts, or a macadamia nuts!

Raw Mint Chocolate Mousse Bars vegan, gluten free | Nutrition Stripped x Kitchen Aid #NSparter
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