By Sue Bedford (MSc Nutritional Therapy)

Avocados are amazing and are packed with more than 18 nutrients. They are a good source of healthy monounsaturated fats and contain a small amount of carbohydrates so great for helping balance sugar levels. 

Dark chocolate contains some important nutrients for health including antioxidants (flavonoids), iron, zinc, and selenium, and is also a great source of magnesium-  which is good for mood! Try to buy organic dark chocolate containing 70% cocoa or above as the darker the chocolate the lower the sugar. The flavonoids found in dark chocolate, notably a subtype known as flavanols, have been linked to a reduced risk of heart disease, a lower risk of insulin resistance, and high blood pressure- although more research is needed. 

Milk is a great source of protein (the nutrients vary depending on which milk you choose) and raspberries are one of the lowest GL(Glycaemic Load) fruits – great for sugar balance again. They also provide a good amount of folate, vitamin C, and magnesium. The combination of ingredients in this mousse is not just highly nutritious but delicious too! Why not make some this St Valentine’s Day?

Avocado and Dark Chocolate  Mousse topped with Fresh Raspberries

Ingredients:

4 oz  dark chocolate (70% and above cocoa solids)

2 large ripe avocados halved and pitted.

3 tbsp unsweetened cocoa powder

60ml of milk of your choice

Handful of Fresh raspberries 

How to make:

Place the dark chocolate in a bowl over a pan of simmering water and stir until melted – set aside and allow to cool. Place the cooled melted chocolate, avocado, milk, and cocoa powder into a bowl and blend (or use a food processor if you have one) until smooth and creamy.

Spoon into glasses and store in the fridge for a few hours for a thicker consistency. Serve with plenty of fresh raspberries and enjoy! Lovely too with some mascarpone or some Greek yogurt.

Interesting Reading:

Ried K, Fakler P, Stocks NP. Effect of cocoa on blood pressure. Cochrane Database Syst Rev 2017;4:CD008893. doi:10.1002/14651858.CD008893.pub3.

Hooper L, Kay C, Abdelhamid A, Kroon PA, Cohn JS, Rimm EB, Cassidy A. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. Am J Clin Nutr. 2012 Mar;95(3):740-51. doi: 10.3945/ajcn.111.023457. Epub 2012 Feb 1. PMID: 22301923.

Fisher ND, Hughes M, Gerhard-Herman M, Hollenberg NK. Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. J Hypertens. 2003 Dec;21(12):2281-6. doi: 10.1097/00004872-200312000-00016. PMID: 14654748.

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