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Decadent Chocolate Avocado Mousse

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

avocadomousseweb

For all you chocolate lovers out there, this one is for you.

This decadent treat doesn’t require hours of labor to make and is full of healthy fats and fiber that will leave you feeling full and satisfied.

Make sure to choose avocados that are perfectly ripe but just slightly give to the touch. If they are too ripe, the avocado flavor is more prominent.

Photo by Selva Wohlgemuth

Decadent Chocolate Avocado Mousse

(gluten-free and vegan)
Makes 5-6 servings

Nutritionist Tips: It tastes best if made the night prior to allow the flavors to intensify. Find the darkest cocoa powder you can, because this is the key to mask the avocado flavor and boost the decadence factor of the recipe. I’ve had good results with Hershey’s Special Dark Cocoa Powder.

INGREDIENTS
  • ¼ cup dark chocolate chips (I get mine in the bulk section)
  • 2 ripe large avocados
  • ¼ cup extra dark cocoa powder (make sure to get the extra dark)
  • 5 tablespoons maple syrup
  • 2 pinches sea salt
  • 1 teaspoon vanilla extract
  • 2 tablespoons soymilk (any other milk will do too)
VARIATIONS

Mint: Add 1 teaspoon organic peppermint extract

Spiced Thai Ginger: Add 1½ teaspoons ground ginger and ¼ – ½ teaspoon cayenne (per your preference)

Vanilla: Add an additional teaspoon vanilla extract

METHOD
  1. Set up a small double boiler by filling a small saucepan with a little water and placing a small ceramic bowl inside. Put the chocolate chips inside the bowl and heat the saucepan over medium to melt the chocolate.
  2. Meanwhile, add the avocados, cocoa powder, maple syrup, sea salt, vanilla, soymilk, and additional spices to your food processor. Blend until smooth. Add the chocolate when melted and continue to process until smooth. You may need to scrape down the sides with a rubber spatula.
  3. Spoon the creamy smooth mousse into a glass bowl, cover and refrigerate 4 hours or overnight to allow the flavors to develop and the mousse to set. Garnish each serving with chocolate shavings and a strawberry. You can even go an extra step and serve the mousse with a dollop of whipped coconut cream or regular whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Three Tried-and-True Gluten-free, Vegan Desserts

by Selva Wohlgemuth, Co-op News contributor

November 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Gluten-free? Vegan? Low FODMAP? Desserts are always tricky when accommodating many different dietary restrictions. Try these three tried-and-true gluten-free, vegan desserts!

You want dessert to be wholesome and full of good ingredients, yet you also want to make sure it tastes delicious and decadent. It can be so frustrating when you plan ahead, purchase, and make a dessert and it is a complete flop.

These days it can be very hard to sift through the millions of recipes online trying to decide which one not only looks good but will also taste good and not cost you an arm and a leg.

Don’t despair! I have you covered.

I have three tried-and-true recipes. All very simple and delicious.

The two crisp recipes are very similar but use different fruit and nuts. The small amounts of sugar called for in the crisps can be replaced with coconut sugar if desired. The white rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee in the crisps, but if you are vegan, coconut oil
is just as delicious.

For the chocolate mousse, find the darkest cocoa powder you can, because this is the key to mask the avocado flavor and boost the decadence factor of the recipe. I’ve had good results with Hershey’s Special Dark Cocoa Powder.

The Recipes

All three recipes are gluten-free and vegan. Serve a dessert that everyone around the table can enjoy!

harvest_apple_crisp

Harvest Apple Crisp

When you are too busy to make a pie crust, or simply don’t have the ingredients on hand, this simple crisp recipe will hit the spot. Plus, it’s lower in calories and sugar than a traditional apple pie or crisp. Step into fall with this aromatic and tasty delight!

double_berry_crisp

Low FODMAP Double Berry Pecan Crisp

Staying away from fall favorites such as apples and pears is a must if you are following a Low FODMAP diet. If you still have frozen bags of summer’s harvest in your freezer then this recipe is for you. You can use whatever mixture of cherries, blueberries, blackberries, and raspberries you have on hand.

avocadomousseweb

Decadent Chocolate Avocado Mousse

For all you chocolate lovers out there, this one is for you. This decadent treat doesn’t require hours of labor to make and is full of healthy fats and fiber that will leave you feeling full and satisfied. Make sure to choose avocados that are perfectly ripe but just slightly give to the touch. If they are too ripe, the avocado flavor is more prominent.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Green Goblin Sandwiches

by Lisa Samuel, Co-op News contributor

recipe, sandwich, kid friendly, avocado, spinach, cheese, nutrition, healthy, lunch, dinner, fast, easy,

Every child loves a grilled cheese sandwich, but this gooey grilled cheese sneaks in a healthy dose of protein, good fats, fiber, and greens from cheese, avocado, and spinach.

Adapted from The Natural Pregnancy Cookbook.

Green Goblin Sandwiches

Makes 1 sandwich

INGREDIENTS
  • 1 cup baby spinach
  • 1/4 medium avocado
  • 1 ounce melting cheese (like cheddar or mozzarella)
  • 2 slices whole grain bread
  • 1 teaspoon butter
  • salt, to taste
  • Tabasco or other hot sauce (optional)
METHOD
  1. Finely chop the spinach and place in a medium bowl. Add the avocado and use a fork to smash it into a paste. Add the cheese, salt, and hot sauce and stir. Spread the mixture evenly over the slices of bread and close them to form a sandwich.
  2. Heat a heavy-bottomed skillet over medium-low heat and add the pat of butter. Once the butter has melted, add the sandwich to the skillet. Cover the skillet with a lid to help the cheese melt. Cook until the bottom of the bread is deep brown and toasted, about 2 to 3 minutes. Flip and toast the other side, covered, until the cheese is melted and the bread is crispy. Cut in half and serve.

Peel into Citrus Season

Enjoy this visual tour of some of the many varieties of citrus and learn more about these seasonal superstars.

A Guide to Winter Squash

Choosing a winter squash can be confounding. Use this helpful guide to winter squash and learn about some of the common varieties you’ll love, along with their attributes and best uses.

Blueberry-Orange-Coconut Swirl Popsicles

Swirl up a batch of these popsicles. Not only are they delicious, healthful, and beautiful, they’re also simple to make and kid approved! Get the recipe and read more about the health benefits of fresh blueberries.

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