Avocado Cacao Mousse Recipe
Enjoy a rich Avocado Cacao Mousse and discover the anti-inflammatory benefits of flavonoids
Try this satisfying dessert that combines wholesome ingredients with a decadent flavor!
Story Behind the Recipe
As I transitioned to an anti-inflammatory diet, I was always excited to find new ways to enjoy plant-based ingredients. I first learned about using avocado to make chocolate mousse during one of my earliest Meetup events. Intrigued, I eagerly tried blending avocado with cacao and was amazed that I couldn’t even taste the avocado! Now, it’s one of my go-to desserts for dinner parties, and people are always surprised they can’t taste the avocado either. I love experimenting with different variations.
Recipe Overview
Prep Time: 5 minutes
Cooking Time: 5 minutes
Yields: 4 servings
Ingredients
2 ripe avocados
1/3 cup cacao powder (or substitute with carob to be AIP compliant)
Sweetener of choice (pick one based on your preference):
1/8 to 1/4 cup maple syrup
2-4 Medjool dates
A few drops of liquid stevia for a sugar-free option
1/3 cup coconut milk
1 teaspoon vanilla powder
Dash of salt
Directions
Soak Dates (if using as a sweetener): Soak dates in warm water for about 10-15 minutes to soften. Once softened, drain the water, but save the liquid for blending.
Prepare Avocados: Scoop the flesh of the avocados into a blender or food processor.
Add Ingredients: Add the cacao or carob powder, coconut milk, vanilla powder, and a dash of salt to the blender.
Sweeten: If using maple syrup or stevia, add it now. If using soaked Medjool dates, add them along with a bit of the reserved soaking liquid. If the mixture is too thick, add more coconut milk or soaking liquid, a little at a time, to achieve a smooth consistency.
Blend Mousse: Blend the mixture until smooth.
Taste and Adjust: Taste the mousse and adjust the sweetness to your liking, adding more sweetener if necessary.
Chill and Serve: Chill in the refrigerator for at least 30 minutes before serving.
Tips for Customization:
There are endless ways to make this dish your own! I love adding a pinch of cardamom, cinnamon, or nutmeg for a warm spice flavor. A dash of red chili flakes gives it a kick. For a citrusy twist, try adding fresh orange juice and a bit of orange zest. You can also experiment with different sweeteners, like ripe bananas, blended prunes, or blended apricots. Play around with different flavors to suit your taste!
Science Corner
Flavonoids, plant-based compounds found in cacao, have been the subject of numerous studies examining their potential to protect cells from oxidative stress and reduce inflammation. Research suggests that these compounds can improve blood flow, supporting heart health and possibly lowering the risk of inflammation-related conditions like cardiovascular disease. Some studies have linked flavonoids such as catechin and epicatechin, present in cacao, to improved insulin sensitivity, which could potentially help reduce the risk of developing type 2 diabetes.
A 2022 review in Molecules highlights the anti-inflammatory effects of flavonoids. The review suggests that flavonoids may help inhibit key inflammatory pathways and reduce the production of pro-inflammatory molecules like IL-1β and TNF-α. This anti-inflammatory action could potentially be beneficial in managing inflammation associated with conditions like cardiovascular disease, arthritis, and neuroinflammation, though more research is needed to fully understand these effects.
One study even showed that eating just 2 grams of dark chocolate (70% cacao) daily for six months improved cholesterol levels, boosted insulin sensitivity, and reduced waist circumference. These benefits are tied to the flavonoid content in cacao, especially catechins and epicatechins, which have antioxidant and anti-inflammatory effects.
For those interested in incorporating cacao into their diet, dark chocolate with higher cacao content (70% or above) generally contains more flavonoids and less added sugar than milk chocolate. However, it's crucial to remember that chocolate should be consumed in moderation as part of a balanced diet, due to its caloric content and potential added sugars.
Anti-Inflammatory Benefits
This recipe offers anti-inflammatory benefits whether you choose cacao or carob. Cacao is rich in flavonoids, which as we just learned are known to reduce inflammation. Alternatively, carob, though lower in flavonoids, contains tannins that also offer antioxidant properties, contributing to a reduction in inflammation. Combined with the healthy fats from avocado, which are known to support anti-inflammatory processes in the body, this mousse not only satisfies your sweet tooth but also supports your overall health from a holistic perspective.
Food for Thought
Healthy eating isn’t about restriction—it’s about nourishing your body while enjoying delicious, wholesome foods. Every meal is an opportunity to fuel your body with ingredients that support your well-being. Let your kitchen be a place of creativity and healing.
Take care,
Rebecca
Disclaimer: This information is for educational purposes only and is not intended as medical advice. Please consult a healthcare professional before making any dietary changes, especially if you have underlying health conditions.
I love avocado! This is a great way to sneak more plant-based ingredients into the diet!