Vegan Chocolate Mousse (Sweetened with Dates)

This delicious chocolatey goodness comes from combining many other vegan chocolate mousse recipes. Over time, this is what I came up with! This mousse is easy to prepare, totally decadent, and has some amazing health benefits! 

Some insights on nourishment in this yummy mousse: 

The use of dates in this recipe as an unrefined natural sweetener is a decadent alternative to traditional refined sugars and the coconut cream replaces the dairy without sacrificing any richness.  It's really just so good.

The unsweetened cacao/cocoa powder elevates this divine dessert by providing an excellent source of magnesium and a good source of non-heme (plant-based) iron (1), (2). Magnesium is involved in something like 300 functions for optimal health including muscle and nerve function, blood pressure regulation and heart health, building proteins in the body, blood sugar management, and strong bones (3). Iron is vital for blood health, helps supply oxygen to the body, and supports tissue and muscle health. Adequate iron intake is imperative for preventing anemia and fatigue, promoting physical growth, and neurological development (4). In addition, cacao powder also contains flavanols which are antioxidants associated with improved cardiovascular health (5), (6).  

Here, I have used organic cacao powder. However, it will also work with regular cocoa powder (unsweetened). Cinnamon is also a wonderful addition adding aroma, a warming flavor, and may help lower blood sugar levels and improve insulin sensitivity (7), (8).

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Number of servings: 8-9
Serving size: 1/4 - 1/2 cup

Ingredients:

• 1 can coconut cream or coconut milk (I typically use coconut cream)
  
• 3/4 cup tightly packed, pitted medjool dates (about 10 dates)
  • For a slightly less sweet mousse, use 1/2 cup pitted medjool dates (about 7 dates)
• 5 Tbsp organic *cacao or cocoa powder (see below for more information)
• 1 tsp vanilla extract
• Optional: 1/2 tsp cinnamon

Optional Toppings ideas:

• Sprouted pecan pieces or Grain-free granola 
• Cacao nibs
• Shredded coconut 
• Shaved dark chocolate
• Chopped strawberries, raspberries, peaches, or blueberries - the sky's the limit!!

Instructions:

1. Refrigerate the can of coconut cream or milk overnight or for at least a couple of hours.  
2. When you are ready to make your mousse, separate the cream section from the liquid part and discard the liquid.
3. Pit, halve, and chop the dates into smaller chunks. NOTE: If the dates are not soft, place them in warm water for a few minutes until they start to soften, drain, and chop. 
4. Blend the dates with 2 Tbsp of the coconut cream until smooth. You can use an immersion blender, vitamix, or food processor for this step. I find that a vitamix makes the smoothest mousse.  
5. Add the cacao powder, vanilla extract, the rest of the coconut cream, and optional cinnamon and continue blending.
6. Scrape the sides of the container with a rubber spatula as you go to be sure that all of the date paste gets mixed in. 
7. Pour your mousse into a glass bowl or individual serving bowls to set.  Many recipes suggest letting this mousse set in the refrigerator for 2-4 hours, but I love the texture  after putting it in the freezer for 1-2 hours instead! 
8. Right before serving, each person can top with their own individual mousse with the toppings of their choice.

*Cacao vs. Cocoa powder: Both products start out from the same bean and are dried and fermented. However, cocoa gets roasted and often sugar and fat are added to make chocolate. Alternatively, cacao receives no additional heat processing, is cold-pressed preserving enzymes, and is typically left unsweetened. Cacao is thus minimally processed and commonly referred to as “raw”. You may also hear this product referred to as “vegan chocolate” (9), (10). Here are 2 cacao brands to try: NOW Foods & Navitas organic cacao powder. 

Resources:
1.  Nutritionvalue.org - Cocoa - unsweetened.

2. Navitas Organic Cacao Powder.

3. National Institutes of Health - Office of Dietary Supplements - Magnesium.

4. National Institutes of Health - Office of Dietary Supplements - Iron.

5. Katz, David L., Doughty, Kim, and Ali, Ather. (2011, November). Cocoa and Chocolate in Human Health and Disease. 

6. Keen, Carl, Holt, Roberta R., Oteiza, Patricia I., Fraga, Cesar, and Schmitz, Harold H. (2005, January). Cocoa antioxidants and cardiovascular health.

7. Khan, Alam, PHD, Safdar, Mahpara, MS, Khan, Mohammad Muzaffar Ali, MS, PHD, Khattak, Khan Nawaz, MS, and Anderson, Richard A, PHD. (2003, December). Cinnamon improves glucose and lipids of people with type 2 diabetes. 

8. Diabetes.co.uk Editor. (2019, January). Cinnamon and Diabetes.

9. Murray, Jennifer. (2019, September). The Spruce Eats. The Difference between Cocoa and Cacao.

10. Murray, Jennifer (2018, September) The Spruce Eats. What is Raw Cacao?