Healthy Recipe: Chocolate Avocado Mousse

Chocolate Avocado Mousse is a great recipe for a healthy home cook. The ingredients are few and all minimally processed; and the results are a hard-to-put-your-finger-on-it decadent dessert that packs a health punch. 

Avocados contain all sorts of nutritional benefits, particularly when it comes to mental health. They are rich in stress-combating B vitamins—the precursors to neurotransmitters like tryptophan, serotonin, and other mood regulators. They also are rich in vitamin A, C, potassium, fiber, and monounsaturated fats. 

Across much of the world, avocado is treated like the fruit it is, and used to make sweet dishes. The result, as you will see in this recipe, is a creamy mousse that tastes so rich it is hard to believe the base is green avocado. Avocado is a remarkably adaptable ingredient. If you enjoy it in this mousse recipe, try adding it to smoothies, vegan ice cream, or brownies!  

INGREDIENTS: 

4 very ripe avocados, peeled, pit removed and brown or stringy spots discarded

½ very ripe medium banana, peeled (*optional)

1/4 cup unsweetened vanilla almond milk 

2 tablespoons of honey

2 teaspoon vanilla extract

3 tablespoons cacao powder

¼ teaspoon ground cinnamon 

¼ teaspoon ground cardamom 

¼ teaspoon fine sea salt

For the tropical fruit compote: 

1 cup of diced tropical fruit (such as pineapple, mango, citrus, starfruit, passionfruit) 

1 teaspoon lime juice 

½ teaspoon lime zest 

1 teaspoon of honey

1 tablespoon fresh mint leaves, for garnish (*optional)

INSTRUCTIONS: 

Begin by carefully pitting your avocados and removing any brown or stringy spots. Scoop the avocado flesh directly into a food processor or blender along with the banana, honey, and milk. Blend to incorporate. And then add all the aromatics—cacao, vanilla, cinnamon, cardamom, and salt.  

Blend on high for three minutes, stopping periodically to scrape down the sides. 

Scoop (approx) ¼ cup of mousse into small ramekins or delectate glassware. Cover and chill for 30 minutes or longer. Your avocado mousse can be stored overnight if needed. 

Next, make a tropical fruit compote. Dice 1 cup of desired fruits and set aside. Then whisk lime juice, zest, and honey in a medium bowl. Add diced fruit and mix with honey-lime mixture until combined. Refrigerate until ready to smooth. 

When ready to serve, pull chilled mousse from the refrigerator and top each serving with (approx) 1 to 2 tablespoons of fruit compote. Add a sprig of mint for garnish and serve. 

Makes 8 servings.

NUTRITION FACTS (PER SERVING): 

Calories 185

Protein 0 g

Total fat 12 g

Saturated fat 1.5 g

Cholesterol 0 mg

Carbs 19 g

Fiber 6 g

Total sugars 8 g

Added sugars 5 g

Sodium 95 mg