Dark Chocolate and Olive Oil Mousse

Extra virgin olive and bittersweet chocolate are a fruity and smooth match. Together, they create a rich and decadent chocolate mousse without making you feel heavy at the end. This is the perfect dessert to make ahead for your next dinner!

This recipe for chocolate mousse does not use heavy cream or butter. Extra virgin olive oil is the secret ingredient.

Before moving to Barcelona, I never thought of combining olive oil and chocolate. I began to see it everywhere. From chocolate olive oil cakes to rustic Catalan desserts of toast with melted dark chocolate, peppery Spanish oil and flaky salt.

Both chocolate and olive oil have a fruity taste that is often overpowered by other pairings. They each intensify the earthy, fruity notes of the other when combined. A delicious match! The traditional chocolate mousse is usually made with cream and milk chocolate. This refreshing version uses olive oil to give it a richer taste, while bittersweet chocolate keeps it from being too sweet.

Plan ahead for this chocolate mousse recipe. Allow at least four hours in the refrigerator to chill. This may not seem convenient at first, but it is perfect for holidays and dinner parties. This sophisticated dessert can be made the night before. This will allow you to spend more time with your guests and on the last-minute details.

Ingredients of Olive Oil Chocolate Mousse

This mousse's exceptional taste is due to the bittersweet chocolate used and the extra virgin olive oils. If you prefer a classic chocolate mousse, leave out the coffee and lemon zest.

• Bittersweet Chocolate: Use 60 to 70% cacao chocolate. Bars are cheaper and higher quality than chips if you're willing spend a few extra minutes to chop them.
• Extra virgin Olive Oil: A fruity, sweet olive oil such as Arbequina and Nocellara is particularly good with chocolate. Avoid bitter or overly grassy varieties.
• Separate the whites from the yolks.
• Sugar This mousse contains just enough sugar in order to balance out the bitter chocolate oil and olive. Sugar is essential for whipping up the eggs.
• Optional:Coffee compliments the chocolate. A small amount of liquid also helped emulsify my chocolate-egg yolk mixture. You can use strong espresso or coffee that has been cooled. You can also dissolve 1 teaspoon instant espresso powder into 2 tablespoons room temperature water.
• Vanilla Extract: Vanilla enhances the chocolate flavor and gives the mousse a richer, more complex texture.
• Optional Lemon zest: The floral, bright citrus flavor of lemon is a great addition to dark chocolate desserts. You can also use orange zest, or simply leave it out.
• Sal: The salt brings out other flavors in mousse. It is essential to the taste of the mousse.

How to Make Chocolate mousse

This lighter version uses less butter and cream, but the same method as the classic chocolate mousse. The whites and yolks are whisked separately, then folded in with the chocolate and olive oil. The mousse is ready in a little over 30 minutes, but it will need at least four hours to set.

• Melt chocolate: Melt chocolate in a microwave safe bowl using the microwave's chocolate melt function or in 30 second bursts. Stirring with a spatula every time until it is smooth. Melt in a heatproof bowl, over simmering water. Stir constantly.
• Add olive oil : Add olive oil, and stir until well combined. Allow to cool a little.
• Beat egg whites In a bowl fitted with a whisk attachment on a stand mixer, beat egg whites along with 1/4 cup of sugar (50g) at high speed for about 4 minutes until stiff peaks are formed. The meringue must be glossy and have roughly four times the volume of egg whites. The meringue will stick out sharply when you remove the whisk.
• Beat egg yolks In a large bowl, whisk together the egg yolks with the remaining 1/4 cup sugar, 1/2 teaspoon of salt, 1 tablespoon vanilla extract and, if desired, 1 teaspoon lemon juice and 2 tablespoons of coffee. Continue whisking for about 2 minutes until the mixture becomes pale and thick.
• Combine chocolate and egg yolks Use a large spatula to combine the chocolate mixture with the egg yolks. The batter will be shiny and thick, like brownie batter.
• Fold the egg whites Using a large spatula, fold gently one third of the egg whites beaten into the chocolate mixture. Fold the mousse gently to preserve as much air as possible. Rotate the bowl by a quarter-turn after each fold. Add the next third after mixing until there are no more streaks of white egg.
• Chill : Spoon mousse into 8 ramekins and cover with plastic. Refrigerate for at least four hours before serving.

Can you eat raw eggs?

The classic chocolate mousse recipe calls for both raw yolks and whites. Although there is a risk, most people are not concerned as the majority of eggs bought at the grocery store have been pasteurized. Salmonella is a risk for those with compromised immune systems. This includes pregnant women, children under the age of five, and older adults. You can temper egg whites and yolks in a bain-marie to avoid using them raw.

It was rich and delicious, but not as light, when I prepared it with a bain marie. It will require an extra 30 minutes in preparation, as well as a few additional dishes. There is also a chance of the eggs being overheated and scrambled. The recipe should be followed as written, but you can add these steps to get the yolks and whites up to 160degF.

• To warm the eggwhites, add the eggwhites and 1/4 cup sugar to the heat-proof bowl or bowl of your stand mixer. Set it on a low heat over a pot with simmering water. Do not let the bottom touch the water. Cook the egg whites in the bain-marie using a spatula, stirring them to ensure they heat evenly. This will prevent the curdling of the eggs. Cook until the instant thermometer reads 160degF. Transfer the egg whites into a stand mixer, and whip them on high speed for stiff peaks.
• To warm the egg whites, combine the egg whites with the 1/4 cup remaining sugar, coffee and salt in an heat-resistant glass or stainless steel mixing bowl. Set the bowl on a low-heat pot with simmering water. Do not let the bottom touch the water. In the bain-marie cook the mixture, constantly whisking until it reaches 160degF. Remove the bowl from the heat, and add the vanilla and lemon zest.

Storage and Make-Ahead

This is a great dessert to make ahead for dinner parties. The mousse can be prepared up to four days in advance. If I plan to serve the mousse on the same day as I prepare it, I simply cover each ramekin in plastic wrap.

If you plan to make the mousse at least a day in advance, gently press the plastic wrap onto the mousse's surface. This will prevent the formation of a skin.

What to serve with Chocolate Mousse

The homemade whipped-cream is the best and it will lighten the richness of dark chocolate.

Make a classic cream whip by whisking cream, sugar and vanilla until it thickens. If you prefer, you can use the Greek yogurt whip that comes with our chocolate olive-oil cake. You can garnish the mousse with fresh fruit, chopped nuts or crushed amaretti.

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Frequently Asked Questions

Is the Mediterranean diet too expensive?

The Mediterranean diet is generally inexpensive, with affordable and accessible ingredients. Many staple foods are found in local grocery stores or farmers' markets. Shopping for organic products, premium proteins or specialty items like extra virgin olive oil, can prove more costly. Plan your meals and budget accordingly. Saving money is possible by using leftovers from past meals, and bulk-freezing food such as fish or grains.

Is Rice on the Mediterranean diet?

Mediterranean diets allow rice but encourage it. This dietary pattern emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Whole-grain rice is an excellent carbohydrate source that provides energy to the body. It's also rich in dietary fiber, which can improve digestion as well as provide essential nutrients for your health such iron, B vitamins and magnesium. Rice can be incorporated into meals by adding cooked grains to salads, soups, and stews. It is possible to reduce added fat, if necessary, in order to eat rice-based meals within the guidelines of Mediterranean nutrition.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal will be allowed in the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, iron, and magnesium. They can be served with blueberries and nuts, as well as savory ingredients such eggs and cheese. Oatmeal can also be used to make healthy breakfasts. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Oats are widely popular in many countries part of the Mediterranean basin, so many consider them compatible with this type of diet.

Is regular olive oil okay to be used in place of extra virgin?

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. Though Extra Virgin Olive Oil (EVOO) is preferred for its higher quality, nutritional benefits, and richer flavor, regular olive oil is still a viable option with its mild flavor profile. Regular olive oil works well for everyday meals, such as roasting vegetables to stir fry dishes. This option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. It does not have the same nutrients and positive compounds as EVOO so make sure to get these benefits from other areas of your diet.

Can the Mediterranean Diet allow for vegetarians?

Yes, it is possible to adapt the Mediterranean Diet so that you are vegetarian. You can follow this eating plan if you are a vegetarian. For protein, they could opt for plant-based sources such as legumes and nuts. This is the Mediterranean Diet's mainstay. If necessary, healthy fats like olive oil and olives are added to help make up for the lack of protein. Tofu and soy yogurt are also options to increase vitamins and minerals in this diet. For dessert, you can substitute ice cream by frozen banana slices or mashing beans on toast.

Statistics

• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Top Diets for 2023 - Expertly Review - US News Health

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• Health Benefits and Molecular Mechanisms of the Mediterranean Diet - PubMed


• PubMed: Cardiovascular Health and The Mediterranean Diet - PubMed

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• American Heart Association


• What is the Mediterranean Diet (or Mediterranean Diet)?

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• NEJM

How To

How to Live a Healthy Lifestyle by adopting a Mediterranean Diet

The Mediterranean Diet, a dietary pattern that is inspired by traditional Mediterranean cuisines, is based on the Mediterranean Sea's traditional cuisines. It emphasizes healthy fats. whole grains. legumes, and fresh fruit and vegetables. The regular intake of plant-based foods, such as legumes or nuts, is a key feature of this diet. It's rich in nutrients, including vitamins, minerals, antioxidants, and plant protein. Heart health benefits from the anti-inflammatory properties of these foods are also well established.

Adopting a Mediterranean diet can offer many potential health benefits, including living longer lives with good quality; improved blood lipids; better glucose control; reduced risk for depression; better cardiac health; enhanced cognitive function; reduced risk for certain types of cancer (e.g., colon) compared to other dietary strategies. There are also evidence to suggest that the Mediterranean diet may have beneficial effects on weight management, and other cardiovascular diseases. This lifestyle promotes healthy eating habits, including the promotion of healthy body composition and overall health. It also helps to reduce food cravings at random times during the day. Finally, including lots of averagely vigorous physical activity throughout your day, such as walking or biking to work and taking the stairs instead of the elevator, can further increase the health benefits of this lifestyle.

You can adopt a Mediterranean diet and eat more fruits and vegetables for your snacks, meals, sides, and main dishes. Choose whole-grain options like brown rice, quinoa, oats, and barley instead of refined grains. Increase the intake of fish, beans, and nuts for protein. Olive oil can be used as your main cooking fat. Use herbs and spices instead of salt to season food. Reduce your intake of dairy products like yogurt and cheese. Enjoy a glass of red wines on occasion, to round out the Mediterranean diet.

Making changes to your daily meal plan takes time and dedication. There are a few tips that can help you transition to a healthier diet. Learn how to make your diet more varied. This will give you the opportunity to experiment with different spices, fruits, and veggies, so that you don't become bored by the same food. Last, but not least, include high-fiber grains, legumes, as well as high-fiber products that can enhance your feeling of fullness after eating.

Mediterranean cooking encourages enjoyment of food and the pleasure of cooking, while also allowing you to be healthy. You can gradually increase your intake of whole foods and plant-based ingredients for a more balanced diet by making small changes at first. This diet can provide potential health benefits including improved quality of life and longer life span.

Resources:

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