By Kevann Jordan, Recent Arizona State University Nutrition Student
This article is for all those parents out there whose children love dessert and run from green foods. Let’s call it being a loving parent and not sneaky deceit (haha). I recently tried a chocolate mousse recipe made with avocados and it was delicious. My 7 year old loved it and my husband (the pickiest non-veggie eating human on earth) ate it at night while I was at work, little did they know it was made of avocado.
Avocadoes are one of my personal favorites. They are the perfect serving size and they are packed with nutrients. You can easily eat them anywhere and on almost anything. Avocados have a great supply of pantothenic acid, vitamin K (think green), folate, vitamin B6, copper, potassium, vitamin E and vitamin C. Plus copper and a wonderful supply of dietary fiber. Some argue that they are high in fat, which is true, but the fat is a “good” fat and the fat in this fruit helps your body absorb the fat soluble vitamins that it contains.
The fat in this fruit and its sweet nutty flavor is what gives it the incredible ability to be made into delicious nutritious desserts. My top 5 favorite avocado desserts are as follows (in no particular order).
#1. Avocado Lime Cheesecake Tart
Courtesy of: Fragrant Vanilla Cake
Yields: One 10-inch tart
1 cup whole-wheat pastry flour
3/4 cup almond flour
1/3 cup maple sugar (or packed brown sugar)
1/4 teaspoon sea salt, plus 1 large pinch
6 tablespoons cold Earth Balance vegan butter (or organic butter)
8 ounces Neufchatel (or cream cheese)
1 cup avocado puree
1/2 cup agave nectar
2 large organic eggs, lightly beaten
1/4 cup Greek yogurt
1 tablespoon lime zest
Juice of 1 lime
1 tablespoon pure vanilla extract
1. Preheat oven to 350 degrees. To make crust, in a small bowl, combine pastry flour, almond flour, sugar, and 1/4 teaspoon sea salt. Cut in butter until crumbly. Press crumb mixture into the bottom and up the sides of a 10-inch tart pan. Bake for 10 to 12 minutes, or until lightly browned.
- Meanwhile in a small bowl beat Neufchatel, avocado, and agave until light and fluffy, about 2 to 3 minutes, until no lumps remain. Beat in eggs, pinch of salt, yogurt, lime juice and zest, and vanilla until blended. Pour filling into prepared crust and bake for 30 to 40 minutes, or until filling is set and barely jiggles in the center. Cool on a wire rack for 1 hour. Refrigerate for at least 2 hours, but preferably overnight.
#2. Spiced Chocolate Avocado Cupcakes with Ganache Frosting
Courtesy of : Big Cake Theory
Yields: 24 cupcakes
1 large avocado
1/4 cup vegetable oil
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
2 tablespoons ground ginger
1/4 teaspoon cayenne pepper
1 cup white sugar
1 cup brown sugar
3 cups all-purpose flour
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup water
1/2 cup dark cocoa powder
1 1/2 cups soy milk
2 tablespoons white vinegar
1/2 cup maple syrup or honey
2 tablespoons dark cocoa powder
1 pinch salt
1/2 cup semisweet chocolate chips, melted
1 can (13.5 ounces) full-fat coconut milk
1. Preheat oven to 350 degrees and line 2 cupcake tins with cupcake papers. In a food processor or mixer, mash avocado flesh until totally smooth. Add oil, vanilla, and spices and beat until completely mixed, about 3 minutes. Add sugars and beat until uniform, about 1 minute.
2. In a separate bowl sift together flour, baking powder, baking soda, and salt and set aside.
3. Boil water and whisk with cocoa powder until no lumps remain. Add soy milk and vinegar. Add dry and liquid ingredients to avocado mixture and mix until just combined. Pour batter into cupcake tins, filling cups about 3/4 full. Bake for 16 to 18 minutes, or until cupcake tops spring back when touched lightly and a toothpick inserted in the middle comes out clean.
4. While cupcakes bake, make frosting by pureeing avocado flesh in a food processor until smooth. Add maple syrup, cocoa powder, and salt and mix about 3 to 5 minutes, stopping to scrape the sides of the bowl as needed, until thoroughly mixed. Add melted chocolate and mix until combined. Open can of coconut milk and transfer thick coconut cream from the top to a separate bowl. Add remaining liquid to food processor and mix until completely blended. Using an electric mixer, beat coconut cream until light and fluffy. Beat into frosting until nice and fluffy, about 3 to 5 minutes. Allow to cool in fridge for 2 hours before piping onto cupcakes.
#3. Fudgy Vegan Brownies
Courtesy of: Pastry Affair
Yields: 16 brownies
1/4 cup pureed avocado (about 1/2 avocado)
1/4 cup olive oil
1 cup whole-wheat flour
1/2 cup cocoa powder
1/2 cup granulated sugar
1/4 cup packed brown sugar
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup water
2 teaspoons vinegar (or lemon juice)
3 ounces semisweet or dark chocolate, roughly chopped
1. Preheat oven to 350 degrees and grease an 8-by-8-inch pan.
2. In a large mixing bowl, stir together avocado and olive oil until smooth. Add flour, cocoa powder, granulated sugar, brown sugar, baking soda, salt, water, and vinegar and mix until smooth. Fold in chocolate chunks.
3. Pour into prepared pan, spreading batter evenly throughout pan. Bake for 15 to 20 minutes or until a toothpick inserted into the center comes out moist with a few crumbs but does not come out with runny batter. (Do not over-bake or brownies will have a cake-like texture.)
#4 Avocado Honey Ice Cream (a must try)
Courtesy of: Kibby’s Blended Life
Yields: 4 1/2 cups
2 ripe avocados, peeled and pitted
1 young Thai coconut, water and meat (or 1 can organic full-fat coconut milk)
1/2 cup raw honey
1 dropper vanilla-flavored liquid stevia (or 1/4 cup maple syrup plus 1 teaspoon vanilla extract)
1 pinch sea salt
Combine all ingredients in a blender or food processor until smooth. Pour into an ice cream maker and follow maker instructions, or pour into a storage container and freeze until firm, about 4 hours. Remove from freezer about 15 minutes prior to eating to let thaw a bit before digging in.
#5. Spiced Chocolate Avocado Mousse
(Warning this recipe is not for everyone. I LOVE spice and Mexican style chocolate with Chili)
Courtesy of: Divya Yadava
Yields: 2 to 4 servings
4 1/2 tablespoons unsweetened cocoa powder
4 tablespoons honey or maple syrup
1 large pinch chili powder
1/8 teaspoon ground cardamom
1/4 teaspoon ground cinnamon
1 to 3 tablespoons milk
Raspberries, for garnish
In a blender, combine avocado flesh, cocoa powder, honey, chili powder, cardamom, and cinnamon until mixed well, about 1 minute. Add milk as necessary, one tablespoon at a time, to achieve desired consistency. Taste and add additional honey or spices, if desired. (At this point, you may still be able to taste avocado. After chilling, avocado flavor will disappear.) Chill for 15 minutes in the freezer. Garnish with raspberries before serving.
Hope you will find a little treat that all of your family will enjoy!