Page 137 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

● Select an avocado that is very ripe – the fruit should be very soft when gently
squeezed, the stem should pull away easily from the avocado, and the outer skin
should peel easily away from the fruit in large pieces.
● Assemble all ingredients. Remove stem from the avocado. Carefully remove and
discard the tough outer peel and the pit.
● Cut the avocado into chunks, and place them in the food processor. Add the water
and cream until smooth.
● Reserving the protein powder, add all other mousse ingredients and cream again until
the cocoa powder is well-dissolved and the mixture is smooth. Use a spatula to push
ingredients together once during the blending process.
● Remove one 2 tablespoon serving of mousse to a separate bowl. Add the ½ scoop
protein powder and stir well with a spoon until well-dissolved.
● Transfer to a serving plate and garnish with the whipped topping, raspberries, and
mint. Enjoy!

Nutritional Analysis
Source: FoodData Central (USDA)

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Avocado 150 240 3 22 12.8 1 0.8 18 10
Protein
powder 80 325 60 2.5 12.5 10 - 325 -
Cocoa 15 30 1 1.5 6 - - - 6
powder
Water 30ml - - - - - - - -
Liquid sugar
substitute 7.5ml - - - - - - - -
Vanilla 7.5ml - - - - - - - -
Maple 2ml - - - - - - - -
flavouring
Salt 0.75 - - - - - - - -
Whipped 12.5 37.5 - 3.8 - - - - -
topping
Raspberries 45 23.5 0.5 0.3 5.4 2 0.3 11 3
TOTAL
5 servings 656 64 30 31 13 1 354 13

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