A Vegan Chocolate Mousse Recipe To Be Thankful For
9 minute read
Who doesn’t love chocolate mousse? A traditional recipe might include eggs, butter, cream, sugar, and, of course, chocolate, making the dish unsuitable for vegans and anyone watching sugar or animal-derived fat.
Plant-based and whole-food chefs throughout the country have been adding a vegan-friendly dessert to their repertoire that has been a hit with both health enthusiasts and foodies alike.
Vegan Chocolate Avocado Mousse not only avoids the ingredients we might prefer to limit but includes a few nutritional powerhouses that make this mousse an antioxidant treat.
Avocado, The Superfruit
Most people don’t think of the current favorite toast-topper as fruit but the Persea Americana, as it’s scientifically known, don’t contain the sugar of most fruits and are a concentrated source of monounsaturated fat.
Avocados contain over 20 different vitamins and minerals, with a particularly high percentage of the recommended intake for:
♦ Vitamin K: 26% of the RDA.
♦ Folate: 20% of the RDA.
♦ Vitamin C: 17% of the RDA.
♦ Potassium: 14% of the RDA.
♦ Vitamin B5: 14% of the RDA.
♦ Vitamin B6: 13% of the RDA.
♦ Vitamin E: 10% of the RDA.
The fruit also contains smaller concentrations of magnesium, manganese, copper, iron, zinc, phosphorous, Vitamin A, B1 (thiamine), B2 (riboflavin), and B3 niacin).
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Vitamin K, C, and Folate
The avocado is an excellent source of these vitamins. Vitamin K supports blood clotting ability. Vitamin C helps with the growth, development, and repair of body tissues, as well as supporting the immune system.
Folate or folic acid is key during pregnancy but provides benefits for both men and women, including support of amino acid metabolism, cell repair, and the production of red blood cells.
More Potassium Than A Banana
When it comes to potassium, guacamole’s star ingredient outplays the banana at 14 percent of the daily recommended intake, compared to a banana’s 10 percent. The typical diet lacks potassium. This important mineral supports cardiovascular and kidney health.
Potassium is an electrolyte, which means its positive ions impact the electrical charge important to numerous body functions, helping the body regulate fluid and muscle contractions.
Health benefits of balanced potassium include possible reduced hypertension and water retention, protection against stroke, osteoporosis, and kidney stones.
Note: Potassium should be limited in certain medical conditions, including advanced kidney disease, or with certain medications so check with a physician before adding.
The dark green flesh of the avocado closest to the peel contains concentrations of lycopene and beta-carotene, carotenoid antioxidants. Avocados are also a good source of lutein and zeaxanthin, which are crucial for eye health, protecting against age-related macular degeneration and cataracts.
| Related: 12 Foods That Can Dramatically Improve Your Eyesight |
Avocados are also the only fruit with vitamin E, which has anti-inflammatory effects and has been linked to a lower risk of damage to joints in osteoarthritis patients.
To access these antioxidants, there’s a special way to cut an avocado.
1. Start with a ripe, washed avocado.
2. Carefully cut the ripe avocado in half, lengthwise around the pit.
3. Rotate ¼ turn and cut lengthwise around the pit to make quarter segments.
4. Separate the quarters to remove the pit.
5. Start at the tip to nick and peel each of the quarters; discard the peel.
A 3.5 ounce serving of avocado provides 7 grams of fiber or 27% of recommended intake, with 25 % soluble and 75 % insoluble fiber.
The soluble fiber supports healthy blood glucose and cholesterol levels because the fiber, with sufficient fluid intake, can bind to cholesterol and also delay the absorption of glucose. Insoluble fiber helps with digestive health, boosting the passage of food through the digestive tract.
But What About The Fat?
One small Haas avocado has roughly 21 grams of fat and 236 calories so the fruit is a concentrated source of fat but numerous studies have correlated regular avocado consumption with lower BMIs and weight.
The fat in avocados is monounsaturated and high in oleic acid, the same fat found in olive oil and providing the same benefits. Oleic acid converts into OEA in the small intestine, which decreases appetite, as well as LDL and triglycerides.
The monounsaturated fat in avocados has an anti-inflammatory response and helps with the absorption of antioxidants, including those in the avocado, as well as any other foods eaten along with the avocado.
Avocados pack a powerful nutritional punch.
Vegan Chocolate Avocado Mousse
Time: 5-10 minutes
½ cup medjool dates, soaked
½ cup maple syrup
1 teaspoon vanilla extract
1-1½ cups mashed avocado (2-3 avocados)
¾ cup raw cacao powder
½ cup water
1. Blend or process dates, maple syrup and vanilla extract until smooth.
2. Add mashed avocado and cacao powder and process until creamy, stopping to scrape down the sides of the bowl with a spatula if needed.
3. Add the water and process until smooth.
4. Serve at room temperature or chilled.
5. Store in a sealed container in the refrigerator up to 3 days or in the freezer up to 2 weeks.
Fudgesicles: Freeze the mousse in ice cube trays. Thaw for 5 minutes before serving.
Chocolate Sauce or Fondue: Increase water to 1 cup
Dates: Dates have been making news as a sugar substitute. Medjool dates are packed with polyphenols, antioxidants, and more potassium than a banana. The ancient fruit contains tannins, a polyphenol that may prevent cellular damage and has anti-inflammatory properties. White sugar (and its cousins brown rice syrup, cane syrup, corn syrup) are the barometer by which the glycemic index is based.
That means pure sugar spikes blood glucose levels. Medjool dates are rich in fiber, contributing 12 percent of your recommended intake. That fiber delays the release of energy. Because they are low on the glycemic index compared to sugar, dates won’t promote inflammation like the white stuff.
This nutritious fruit also contains vitamin B 6, which supports muscles, hair, and nails, and Vitamin A, which protects the eyes, skin, and mucous membranes. In addition, dates are an excellent source of iron, with about 11 percent of the recommended daily intake. Iron is a crucial part of hemoglobin in red blood cells, which carries oxygen from the lungs throughout the body.
Cacao: Can chocolate be good for your health? Cacao is the raw form of dark chocolate; cacao nibs are raw, dehydrated, and crushed cocoa beans, without the sugar and milk that turn cacao into your favorite chocolate bar.
In its raw form or the powder derived from it, cacao has lots of antioxidants that may lower cholesterol and decrease risk factors for heart disease. In addition, studies have shown that cacao contains compounds that may protect against numerous types of cancer, preventing DNA damage, lowering inflammation.
Trials with humans show that cacao may even reduce the progression of cancer cells.Cacao beans contain hundreds of polyphenols and high amounts of flavonoids, which prevent oxidative damage that has been implicated in cancer.
The triple ingredients of avocado, Medjool dates, and raw cacao powder make this dessert a health-promoting treat, filled with antioxidants, fiber, and vitamins from whole foods. This recipe lacks the white sugar, cream, and egg yolks found in a classic mousse so give yourself permission to indulge!
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