Barulho cafe, divine [dairy-free] chocolate mousse… using The Avo Keeper avocado oil
This chocolate mousse provided by Barulho and the amazing Sarah Ginella is a delightful and nutrient-dense treat. Its primary ingredients include avocado oil, eggs, and 70% dark chocolate. What's even more impressive is that it tastes amazing. Let's take a closer look at these ingredients:
Avocado Oil: Avocado oil is rich in monounsaturated fatty acids (MUFA), which can help lower LDL cholesterol. About 71% of avocado oil consists of monounsaturated fats, making it a heart-healthy choice. Diets high in MUFAs, especially from plant sources, have been associated with lower risks of heart disease and cancer.
Cocoa Powder: Cocoa powder contributes iron, magnesium, copper, manganese, and antioxidants. Some studies suggest that dark chocolate with a 70-85% cocoa content may reduce the risk of high blood pressure, high cholesterol, and heart disease.
Eggs: Eggs are a nutritional powerhouse, providing a natural source of at least 11 different vitamins and minerals. They offer nutrients like selenium, folate, pantothenic acid, vitamin B12, vitamin A, iodine, riboflavin, vitamin E, phosphorus, iron, and thiamin. Eggs are also rich in long-chain omega-3 fatty acids.
Here's the recipe, and you can adjust the sugar to your liking, keeping in mind that excessive sugar may reduce some of the health benefits:
Ingredients:
140g of 70% dark chocolate
125ml of The Avo Keeper avocado oil
4 eggs, separated, at room temperature
100g of sugar (or honey as an alternative)
A pinch of salt
Method:
Melt the chocolate in a heatproof bowl over simmering water. Remove from heat and let it cool slightly. Slowly stir in the avocado oil and allow it to cool completely.
Beat the egg yolks with half the sugar until pale and fluffy. Stir in the chocolate mixture. (You can add 20 ml of Cointreau to add some extra flavour.)
In a separate bowl, whip the egg whites and salt until stiff. Continue whipping while adding the remaining sugar until it's dissolved.
Gently fold a spoonful of the egg white mixture into the chocolate mixture, keeping it light and airy. Then, fold in the remaining egg white mixture. Pour the mixture into a large bowl or individual glasses and chill.
The concept of "nutrient density" is gaining interest among researchers and health professionals. Nutrient-dense foods are those that provide a high proportion of vitamins and minerals relative to the amount of energy (kilojoules) they provide. In other words, they offer a lot of essential nutrients for fewer calories. A proposed way to measure nutrient-rich foods is through the Nutrient Rich Foods (NRF) index, which takes into account nine nutrients to encourage and three nutrients to limit. NRF foods provide the highest nutrient content for the least amount of kilojoules.
To achieve a naturally nutrient-rich diet, it's essential to include a variety of strongly colored fruits and vegetables, whole grains, lean meats, seafood, eggs, beans, nuts, and low-fat dairy products in your daily eating habits. By making simple changes to your food choices within each of the major food groups, you can significantly enhance your nutrient intake.
