Recipe With Avocado, Coconut and Chocolate - a Healthy Dessert
Are you looking for an easy recipe which is good for your health, can be made in advance, stored in the fridge, taken on a road trip and is great for kids? Then make sure you read on to find out how to make an avocado, coconut and chocolate dessert which ticks all those boxes. With only 4 basic ingredients and a blender this is one of the easiest and tastiest healthy desserts you will ever try.
A "Healthy" Dessert
Can those two words, healthy and dessert, even appear in the same sentence? Yes! they can when you make a dessert which contains healthy ingredients such as avocado, coconut milk and unsweetened cocoa powder. This recipe is not only easy to make but it is super tasty. Let me know in the comments below when you give it a try.
Why eat Avocados?
Avocados are packed full of essential fatty acids, vitamins, minerals and fibre. In fact, an avocado contains approximately 54% of your recommended daily fibre, and it provides you with vitamins A, C, E, K and B6, as well as a high level of potassium (28% of your daily requirement). Eating healthy fats not only helps to keep you fuller for longer meaning you are less tempted by cravings for unhealthy foods, but also supports skin health and enhances the body's ability to absorb fat-soluble vitamins, minerals and other nutrients.
Is Coconut Milk Good for You?
Coconut Milk is a substance that is extracted from the flesh of mature coconuts, as opposed to coconut water which is the liquid inside a coconut. Coconut milk is dairy, gluten and soy free, and can therefore be used by people with allergies to these substances. It also contains a high percentage of dietary fibre and is packed with vitamins and minerals. Coconut milk contains medium-chain triglyercides (MCTs) which have been linked to weight loss and it also contains a lipid called lauric acid which has been shown to support the immune system.
What's so Good about Cocoa?
Cocoa Powder is a well known health food, with benefits such as promoting a healthier heart and improving insulin sensitivity, in addition it provides the body with antioxidants and phytochemicals. Like both of the other main ingredients in this dessert it is high in fibre and contains many of your daily recommended vitamins and minerals.
Basic 4 Ingredients
- 1 Avocado, Ripe is best - thinly peeled and stoned
- 1 Tin Coconut Milk
- 1 heaped TBSP Cocoa Powder (unsweetened)
- 1 tsp Vanilla / Almond Essence
- Thinly peel and stone the avocado. Blended together the avocado, the coconut milk (including pulp), cocoa powder and vanilla / almond essence in a food processor.
- Scoop the blended mixture into 4 ramekins and chill for 2 hours. It can either be eaten as is or with a topping of your choice.
|Serving size: 1 Dessert|
|Calories from Fat||225|
|% Daily Value *|
|Fat 25 g||38%|
|Saturated fat 17 g||85%|
|Carbohydrates 7 g||2%|
|Sugar 7 g|
|Fiber 5 g||20%|
|Protein 4 g||8%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Some Substitution Suggestions
If you don't like the listed ingredients you can make these substitutions, however please be aware that these will change the macros as recorded above.
Instead of coconut milk you could use cream, milk, water, almond milk, or coconut water, but be aware that these may change the consistency as they will not be as thick as the coconut milk. The avocado can be replaced with banana or a nut butter of your choice.
Some Tasty Additions
If you want to increase the protein content of this dessert then simply add some protein powder, I normally opt for 2 scoops of either chocolate or peanut butter flavour. To add some carbs you could try adding in some oats or a banana. You could also add some nut butter to this dessert but be aware that that will increase the fat content considerably. If you want the dessert to be sweeter try either a spoon full of honey or for a lower carb alternative you could try Stevia to sweeten it. Possible toppings include blueberries and desiccated coconut or for an extra nutty taste try flaked almonds.
This healthy avocado, coconut and chocolate dessert is ideal for numerous occasions, firstly when you want a healthy dessert that you can have prepared in advance of dinner, alternatively, if packed in a spill proof container it is perfect for picnics and for taking on the road.
When you have specific goals to hit with your nutrition staying on track is very important and so planning ahead can make the difference between success and failure. This dessert will also keep the small people in your life happy and you can rest assured that they are eating something beneficial for their growing bodies instead of junk food.