Healthy & Gluten Free

Author:           Updated July 6, 2018
Categories: Sweets - Pudding    

This amazing and healthy chocolate mousse is made with a base using avocados. If you've never had anything like this, this might sound really weird. But avocados have the perfect texture. They are living, fresh food, loaded with nutrients and healthy live oils.

Chocolate mousse in an dish, topped with mint leaves and strawberries
Image by: Thora Toft

Prep time: 15 minutes      Makes: 4 servings      Difficulty: easy

Gluten free Dairy free option Egg free Vegan option

Use organic ingredients.

Shopping Tips - what to look for to get the best gluten free, real ingredients for this recipe:

Fresh fruits and vegetables should be organic.

This reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fresh fruits and vegetables will go a long way to achieving this.

Each year a US report is created by the EWG (Environmental Working Group) listing the most and least pesticide contaminated common produce in the US. It is useful to know where to put your initial focus on what to buy organic and what can be lower on your priority list. I'd suggest that if a crop is not on the EWG "Clean 15" list on the below listed site, that you buy organic.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

They found that all organic produce has consistently been tested to show low or very low levels of residue. This can make you confident that organic is a good way to go. A link to their summary page on pesticide residues is linked below.

For anyone who really wants to dig into the full datasets of the EPA residue testing, they can find that at the bottom link below. This will include the most recent reported data.

Avocados are on the EWG Clean 15 list of the least contaminated produce. They rank 1st on their list. However, they have not been tested since 2012. At the time fewer than 1 percent of conventional avocados tested positive for pesticides. Only one pesticide was found on any of the 360 avocados sampled. They should be purchased as organic.

Cantaloupes are on the EWG Clean 15 list of the least contaminated produce. They rank 13th on their list. However, they have not been tested since 2012. At the time more than 60 percent of conventional cantaloupe samples contained no detectable pesticide residues. Only about 10 percent of cantaloupe samples contained more than one pesticide residue. They should be purchased as organic.

Watermelons are not on the EWG "Clean 15" list (2018). They rank 32nd out of 48 for contamination. They should be purchased as organic.

Check out these 4 articles. The first 2 show this year's EWG report on pesticide contamination, and will be updated automatically based on the current year. The third article is the Consumer Reports summary page for pesticide residue on produce, including conventional and organic, and domestic and imported. The fourth article is the direct link to the EPA residue testing site, where you can do further research:

You want to purchase organic, non Dutch processed, not processed with alkali, and labeled gluten free. It should only contain cocoa / cacao, and no other ingredients.

This is sometimes called baking cocoa. Do not confuse this for hot chocolate, or hot cocoa, as those are sweet, sugary drinks, and is not suitable.

The addition of alkali (also often called Dutch processed) removes the flavanoids from cocoa. That removes one of the best reasons to eat cocoa (beyond it's yummy taste).

Both cocoa and raw cacao are suitable. Both have similar health benefits. If you prefer raw, then by all means, get that kind. Note that raw cocoa / cacao contains a number of substances that make it harder to digest, so if you still have a damaged gut from Celiac, then it’s best to either use non-raw cocoa / cacao, or better yet, skip it completely.

Since cocoa / cacao is sometimes processed in facilities that also process gluten containing items, you want to look for the gluten free label.

Some dishes may be able to use some cacao that is available that is less processed, in the sense that it is not ground into powder. For many recipes this is completely suitable.

Check out these articles about chocolate, from very different perspectives:

All dried fruit should be organic, labeled gluten free, unsweetened, unsulfured and contain no other ingredients or additives.

You want to purchase organic, unsweetened dates, labeled gluten free, without sulfur, and no other additives. If it does not contain sulfur it will actually need to state that, as sulfur is not always required to be on the label. It should only contain the dried fruit. These are readily available in stores that carry organic products.

Buying organic reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fruits and vegetables will go a long way to achieving this.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

Check out this article on the benefits of organic:

Coconut milk should be homemade from a fresh organic coconut.

Alternatively, you can purchase organic unsweetened coconut milk that does not contain additional ingredients. It should only contain coconut milk, coconut cream, ground coconut and water or coconut water, or some combination of these ingredients.

Heavy cream, and other dairy products - Raw organic is best. Non-homogenized, organic is preferred if you don't have access to raw. Never buy Ultra High Temperature (UHT), or Ultra-Pasteurized milk or cream; you will need to carefully check the label, as it's not always obvious.

The issue of what type of milk is best is far too broad of a topic to cover in depth here. Whether you want cows milk, nut milk, coconut milk, or some other type of milk will be a personal choice.

However, here are some general guidelines to help you when choosing your milk. You can research further if it's an area of interest to you.

Non-dairy milk - Most of these are really just fake food. Most only exist because people are used to white stuff to put on cereal and in coffee, etc.

Very few things in nature look and behave like dairy milk. They have to create unnatural compounds that look and behave like milk.

This category of products is quite challenging to find products that are made out of real ingredients. You will need to really read a lot of labels to find something that is not loaded with food additives, flavorings, binders, fillers, etc.

Many of these additives are very tough on anyone with any sort of digestive problems, which those who must eat gluten free do have.

Nut milk should only contain nuts and water.

Soy milk is not even remotely natural, or normal. White liquid does not come out of a green soy bean in any natural way. Large amounts of additives are added to it to make it resemble milk.

Rice milk should only have rice and water.

If you really want these, many of them can be made fresh at home, and you can completely control the ingredients that go into them. Check out You Tube for tons of videos.

Check out the following 4 articles to help you find the best type of milk for your personal taste:

You want to find organic plain yogurt, made with full fat milk, and bacteria culture, and nothing else.

You want to avoid yogurt made with skim milk, as it's been shown to be unhealthy.

You want to avoid all other common food additives that are found in most Greek Yogurt. Many of these really are ingredients that make white jello, instead of a true cultured dairy product. Many common yogurt additives are very rough on the digestive system.

If you can find raw, that is the best, though that may be much harder to find. Avoid any dairy product that is Ultra High Temperature (UHT), or Ultra-Pasteurized.

Check out the following 2 articles to learn a bit more about dairy:

You want to look for organic real vanilla or vanilla extract, and not artificial.

There are artificial versions of vanilla called vanillin or vanilla flavor. You want to make sure you don't buy those. You also have to watch out for vanillin and vanilla flavor on labels, as it's an indication of an artificial ingredient, and not real vanilla.

Check out this article on real vanilla and more details on what to look for:

You want to find unrefined salt, with no additives. It should say unrefined on the label. If it is refined, it will simply say salt. Refined salt does not need to list the chemicals used in the refining process, but the word "refined" will tell you that something was used (and most are toxic).

Look for unrefined sea salt, Himalayan salt, or various gourmet hand crafted salt.

Good sea salt should be unrefined, and will not be pure white.

There is also Himalayan salt that many consider a healthy source of salt. It is generally unrefined. There is some debate as to the quality, and the exact makeup of the other minerals found in it. If you find a source of it you like, then go ahead and use it. It's largest benefit is that it does not have added chemicals, and has a wide range of other minerals. If you want the other minerals, then this is a good option.

There are a number of different gourmet salts that are hand crafted via evaporation that are nice quality. With some investigating, you can find very clean, uncontaminated sources.

For additional reading on salt, check out this article on our site:

Ingredients:
2 medium sized Ripe avocados
1/3 cup Cocoa powder (non Dutch processed)
8 - 12 Dates, pitted and chopped roughly
1/4 cup Fresh coconut milk (not the boxed or canned kind)
OR    
1/4 cup Plain yogurt (no additives, no sugar)
OR    
1/4 cup Heavy cream
OR    
1/4 cup As a last resort, you can use water or a light fresh fruit juice such as cantaloupe or watermelon, just be careful not to use too much, since it will be runnier
1 teaspoon Pure vanilla extract
Pinch Sea salt
Directions:
  • If the dates are the shriveled variety, soak them in hot water to soften them.
  • Add all the ingredients to your blender.
  • Blend until mixed and creamy.
  • Serve immediately, or chill in the fridge.
  • For a bit firmer mousse, you can chill in the freezer for up to 1/2 an hour.

Delicious and nutritious!

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Gluten free quick start booklet on top of meal preparation
FREE Gluten Free 'Eat Real' Quick Start Guide
 
• Concrete steps to take NOW
• 20 Recipes
• Regular Member only tips
• Quick Start Guide
Gluten free quick start booklet on top of meal preparation
FREE Gluten Free 'Eat Real' Quick Start Guide
 
• Concrete steps to take NOW
• 20 Recipes
• Regular Member only tips
• Quick Start Guide
Gluten free quick start booklet on top of meal preparation
FREE Gluten Free 'Eat Real' Quick Start Guide
 
• Concrete steps to take NOW
• 20 Recipes
• Regular Member only tips
• Quick Start Guide