Eating a plant-based diet doesn't mean you have to forget that your body needs good fats to function at its best! Kids need a certain amount of fat in their diets in order for their brain and nervous system to develop correctly. That's why vegetarian and vegan toddlers (as well as adults!) need to eat a diet that includes a variety of nuts, seeds, good quality oils and butters (like coconut butter) and avocados.
Speaking of avocados, my family eats a lot of them, especially in the morning. We always keep a bunch on the countertop, ready to be transformed into a smoothie, a pudding (see my mocha chia pudding), ice cream, fudgsicles or pie. They add creaminess to any recipe without adding a strong taste. In fact, they are very versatile and most of the time, no one can't even tell if they were part of a recipe.
On my favorite raw desserts list is my raw key lime pie. It's probably the very first raw dessert I've made a few years ago. I decided to adapt it in a "breakfast verrine" version. The bottom layer consist of a chia pudding topped with fresh mango and the top layer is an avocado-lime-banana mousse.
This tropical "verrine" is incredibly creamy, rich, and satisfying. The most awesome aspect of this dessert (besides it's incredible taste!) is the fact that it supplies your body with some of the best fats you can find on Earth. The two main ingredients in this dessert are avocados and chia seeds. Avocados are loaded with monounsaturated fats that have potentially a lot of health benefits (such as reducing cholesterol and the risk of heart diseases and certain cancers).
Chia seeds are rich in omega-3 fatty acids, believed to have beneficial roles in preventing cardiovascular diseases, as well as reducing inflammation, helping with rheumatoid arthritis symptoms, depression and other mental health or developmental problems (like ADHD). The good news is that, unlike flax seeds, you don't need to ground them to enjoy their nutritional value. The nutrients are available to your body even when the seeds are kept intact. Other than being a very interesting source of omega-3, they also provide complete proteins, fiber, calcium, vitamins and minerals. From a cooking perspective, their binding properties makes them a top choice to replace eggs in vegan recipes or to make a perfect chia pudding with a "tapioca" texture.
Yield : 4 servings
- 2 ripe avocados
- 6-8 pitted dates (or 1/4 cup honey or maple syrup)
- 1/4 cup + 2 tablespoons fresh lime juice
- Zest of 2 limes
- 1 banana
- 1/2 teaspoon spirulina (optional)
- 4 cups of chia pudding (see how to prepare the chia pudding here) - prepared the night before
- 2 ripe mangos, diced
- Pomegranate seeds or goji berries + coconut flakes (for garnish) - optional
- In a high speed blender, blend the avocados, pitted dates, fresh lime juice, banana and spirulina until very smooth. You may have to add a little more lime juice or sweetener, depending on the taste of your limes. Set aside in the fridge.
- Prepare your mangos (see a step-by-step tutorial here) and set aside.
- Pour about 1/2 cup of chia pudding in each glass or jar. Top with fresh mango cubes. Divide the avocado-lime mousse in 4 and add on top of the mangos. Garnish with a few pomegranate seeds or goji berries and coconut flakes to add a punch of color.