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?
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!)
- 2 medium sized avocados (any variety is fine)
- 2 tbsp of high quality cocoa powder
- Generous squeeze of honey
- ⅓ cup of coconut oil (heated in the microwave until it is a liquid if solid at room temperature)
- Remove the skins and stones from the avocado and put in to the food processor or blender.
- Add the cocoa powder, honey and coconut oil.
- Blend and enjoy! This can be kept in the fridge for a few days, or freeze it so it's like ice cream.
- High quality cocoa powder is a must for a really intense chocolate flavour.