Who doesn’t love chocolate mousse? A traditional recipe might include eggs, butter, cream, sugar, and, of course, chocolate, which may not be ideal for vegans and anyone limiting sugar and fat intake.
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 also includes a few nutritional powerhouses that make this mousse a healthful and delicious treat.
Vegan Chocolate Avocado Mousse
Ingredients:
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
Directions:
Blend or process dates, maple syrup, and vanilla extract until smooth. Add mashed avocado and cacao powder and process until creamy, stopping to scrape down the sides of the bowl with a spatula if needed. Add the water and process until smooth. Serve at room temperature or chilled. Store in a sealed container in the refrigerator for up to three days or in the freezer for up to two weeks.
Healthy Ingredients
Avocado
Most people don’t think of the current favorite toast topper as fruit, but the avocado is a fruit packed with healthy monounsaturated fats and doesn’t contain the sugar of most fruits. What avocados do contain are essential nutrients to promote optimal health.
The avocado is an excellent source of essential vitamins, including:
♦ Vitamin K for blood flow support, healthy heartbeat, and bone density
♦ Vitamin C to support healthy cells and tissue function, as well as immune system activity
♦ Folate to support amino acid metabolism, cell health, and the production of red blood cells
♦ Potassium for the support of numerous body functions, including heart health and muscle function, and helps the body regulate fluid
♦ Vitamin E promotes antioxidant capacity and helps reduce typical oxidative stress in the body.
A 3.5-ounce serving of avocado provides 7 grams of fiber, which is 27% of the daily recommended intake. Avocados offer both soluble fiber to support healthy blood glucose and cholesterol levels and insoluble fiber to help support digestive health. This helps promote the efficient passage of food through the digestive tract.
But what about the fat? One small avocado has roughly 21 grams of fat and 236 calories, so the fruit is a concentrated source of fat. However, the fats in avocados are monounsaturated and high in oleic acid, which means they can support your health. Oleic acid converts into OEA in the small intestine, which helps support healthy cholesterol levels and reduces typical oxidative stress.
Dates
Dates have started to gain popularity as an alternative to sugar. Specifically, Medjool dates are a great alternative as they are packed with polyphenols, antioxidants, and more potassium than a banana. The ancient fruit also contains tannins, a polyphenol that supports healthy cell function and reduces occasional oxidative stress.
This nutritious fruit also contains vitamin B6, which supports muscles, hair, and nails, and Vitamin A, which promotes healthy vision, skin health, and mucous membrane function. In addition, dates are an excellent source of iron. Iron is an essential nutrient for producing red blood cells, which carry oxygen from the lungs throughout the body.
Cacao
Can chocolate support your health? In some cases, yes. 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.
Cacao helps support healthy cholesterol levels and optimal arterial and heart health in its raw form or the powder derived from it. In addition, cacao contains compounds that help promote the antioxidant capacity to support healthy cell growth and function.
The Bottom Line
The triple ingredients of avocado, Medjool dates, and raw cacao powder make this dessert a health-supporting treat filled with essential nutrients, fiber, and vitamins. Sweet treats don’t need white sugar, cream, and egg yolks. With our delicious mousse recipe, you can give yourself permission to indulge!
