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

Dietitian, 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 these 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.

Give It A Go!

This post is in partnership with KitchenAid USA, a product/brand that passes the NS Code and stamp of approval — we only share items we genuinely recommend and use.

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:

For the Base:

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

For the mint filling:

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:

For the Bar Base:

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.

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.

For the Mint Filling:

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.

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.

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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