Healthy Chocolate Mousse

IMG_5979This mousse has a surprise in it. I think it’s the good kind of surprise. Like a Kinder surprise, but when you get a really good toy inside.

I first saw this recipe on Tastemade’s Youtube Channel on a show called Raw Vegan: Not Gross. Presented by Laura Miller, this was a really fun and interesting introduction into the world that is raw vegan food. Raw?! What! I hear you. I know, in the UK it would be pretty miserable to be a raw vegan all year round. It gets so cold here so you might have a bit of a sad time, with food that is not cooked at a temperature any higher than 48°C. I’m not here to convert you, I’m just opening your eyes to a diet that is focused around fresh fruits and vegetables, nuts, seeds, cold pressed (unhydrogenated) oils, seaweeds… it goes on.

So, if the rule of raw food is that you can’t go above 48°C, you have to turn to alternative cooking methods. Blenders, food processors, dehydrators, juicers and freezers are weapons at your disposal here, but who owns a dehydrator? 

IMG_5975

Not me. I have a freezer and a blender, and a mini food processor. It’s great! It’s small so I have to do things in tiny batches but it’s got me through houmous recipes, Thai green curry paste, spice rubs, fruit sorbets, homemade froyo… you get the idea. And guess what! Here’s a link to buy one on Amazon! (Did you guess there would be a product link). I have had mine for years and years (I think actually I adopted it from a family member) and it works a treat. Photo on the left is of mine being used for this recipe. It’s a little battered well loved but works beautifully. If you don’t have one you could probably use a blender – if you do please do let me know how it turns out.

So now you may be wondering, hm. No heat, no eggs, no milk, no cream. This is going to be the worst mousse ever. No! You’re wrong. The secret? Avocado

Don’t be scared! It’s ok! It’s a good thing! This mousse will not taste like avocado. It will, however, have the rich creaminess of this fruit and accompanied with coconut oil you’ll forget all about the eggs, processed sugar and cream you’d get in the less healthy non-vegan chocolate mousse counterpart.

But avocado? Aren’t avocados really fatty? Yes. An avocado is about 23% fat (23g fat per 100g), which surpasses the UK Food Standard’s Agency’s limit of a “High Fat Food” – the FSA say that a food less than 3% per 100g counts as a “Low Fat Food”, and anything above 17.5% joins our friend the avocado as a “High Fat Food”.

However, avocados are widely regarded as a healthy fat.

The phrase “healthy fats” has been banded an awful lot. At this point I wish I could say “to be clear…” and explain what’s ‘good’ and ‘bad’ about certain fats but the truth is, it’s far more of a debated topic that it seems. Additionally, you could argue that there is no such thing as ‘good’ or ‘bad’ fats and demonising food like this is a damaging attitude… It goes on and on.

There are saturated fats (tarred as “bad fats”) and unsaturated fats including polyunsaturated and monounsaturated (“better” fats). Trans fatty acids, or trans fats, are saturated fats that have been hydrogenated (heated at high temperature) and are also seen as “bad fats”.

Now I’ve done a lot of reading to prepare for this statement (check my bibliography!) and the general consensus is that you do need fat in your diet, and make sure most of it comes from unsaturated (mono + poly) fats such as olive oil, sunflower oil and avocados! Phew. 

The other ingredient that helps give this dessert a really beautiful creamy texture is coconut oil, also called copha. Coconut is predominately saturated, but since it is a plant (rather than sourced from an animal) based oil, it is cholesterol free. You can get coconut oil in two forms: cold pressed or hydrogenated. But where am I going to get coconut oil! I rely on a brand called “KTC” and it’s either sold in a little tub or a bottle -I’m 90% sure it’s not hydrogenated – you can read this article on the subject that also features a comforting letter from KTC – and you can get it at ethnic supermarkets, and probably better stocked world foods aisles in supermarkets. It’s also available online from Amazon here.

Tl;dr: Eat less animal based saturated fat. Avoid eating trans fats (they come from oil heated to a high temperature in a process called hydrogenation). Opt for unsaturated fats. Make this dessert.

I hope that wasn’t too heavy going. I get quite excited when I get to talk about nutrition… I also get really excited when I can put chocolate in something without adding dairy. The lactose intolerant get pretty desperate for chocolate (as I found out with Morrison’s own brand non dairy alternative Choccy Bar…) so make sure you use a really decent cocoa powder for the best results.

On with the recipe! (and remember, if you make this or any of my other recipes, Tweet or Instagram it with the hashtag, #rosiessaladdays. I would be SO happy!)

Healthy Chocolate Mousse
This raw vegan mousse is dairy & gluten free, and features a surprise ingredient.
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Ingredients
  1. 2 medium sized avocados (any variety is fine)
  2. 2 tbsp of high quality cocoa powder
  3. Generous squeeze of honey
  4. ⅓ cup of coconut oil (heated in the microwave until it is a liquid if solid at room temperature)
Instructions
  1. Remove the skins and stones from the avocado and put in to the food processor or blender.
  2. Add the cocoa powder, honey and coconut oil.
  3. Blend and enjoy! This can be kept in the fridge for a few days, or freeze it so it's like ice cream.
Notes
  1. High quality cocoa powder is a must for a really intense chocolate flavour.
Adapted from Sidesaddle Kitchen
Rosie's Salad Days http://rosiessaladdays.com/
It sounds weird, but trust me. My skeptical family of anti raw vegans loved it, and proving them wrong was so much fun. To me, that’s the joy of cooking raw.

Rosie xxx

3 thoughts on “Healthy Chocolate Mousse

  • It’s a great recipe and I had no idea that something so delicious could also contain so many of the RIGHT fats…One thing to stress is that using the best chocolate/cocoa powder you can find or afford is money well spent to ensure that you get a really wonderful taste. I tried it with a not-so-good powder and could tell the difference. Well done Ms Salad Days!

  • Rosie! I was planning on making this as a cheeky snack (until I realised I had no coconut oil…and it’s too cold to go into town now!)and I’ve realised it isn’t vegan due to the inclusion of honey! Would agave nectar work just as well do you think?

    • Hello!

      Not using coconut oil will be fine, but it will have a slightly different texture – it won’t firm up but doesn’t affect the flavour. Let me know how that goes though, because I’ve always instinctively used it to make this!
      Agave nectar would be perfect and is really preferable to honey. I find honey too thick and sticky (as well as not vegan – those poor bees) and only chose to use it in the recipe as I thought it would be more readily available than its non vegan counterpart.
      Good luck! Let me know how it turns out. It makes me so happy to know that people are actually making my recipes!

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