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« Tender Halloween Candy List (Allergen-free & Vegan) | Main | Scientists May Have Discovered How to Turn Off Peanut Allergies »

RECIPE: Not Your Mama's Chocolate Mousse Tart (super allergen-free)

"A gourmet who thinks of calories is like a tart who looks at her watch." ~James Beard

A Healthy yet Naughty Tart.  Really.

About two months ago I saw a recipe for Banana Cream Pie from Chef Jenny Brewer.  I am not a fan of banana cream (nor of pie), but many Tender Foodies are.  Plus, the pie was touted as being "better than chocolate cake" and chocolate cake is in my wheel house.  So I posted the recipe on social media for gluten- and dairy-free pie lovers everywhere.

Since a great number of Tender Foodies have developed multiple food allergies, the response I received was, "I wish it were free of {insert allergen here}.  I began to wonder:  Could you make a PIE that is free of the Big 8, plus make it oat-free, corn-free, coconut-free, and sesame-free?  And could that pie be GOOD?  I asked Chef Jenny if she could do it, and she accepted this challenge. 

Chef Brewer specializes in healthy food, dessert included.  So when I tested the recipe myself, I kept thinking, "This pie is really good for me.  How will it taste?  How will it taste?  How will it taste?"  Part of me agrees with the James Beard quote above.  Dessert is supposed to be decadent, shameful, indulgent.  Naughty.   Since this pie is actually a tart, the naughtiness is in its name, without one ounce of naughty in the pie.  Until you taste it.

What is the difference between a pie and a tart?  The short answer is that a pie has sides, but a tart does not.  I like this post from The Kitchn that explains this more in depth.

No one will know that the "cream" in the mousse is actually avocado.  When I finished my first slice, I felt nourished and satisfied, so did my fellow testers.  This is a great quality in a dessert (and a great quality in a saucy little tart, too, I would imagine).

Chef Jenny made a video that demonstrates the finer points of making the tart (see below).  So give this recipe a try and let us know if you like this recipe as much as I do.


8' Spring Form Pan (the crust is really sticky, and this pan works great)

Food Processor


Medium-sized skillet

Toasting the Sunflower Seeds in a Swirling, Dry Pan.

The Crust

1 cup pumpkin seeds, sprouted and/or toasted* (toasting gives great depth of flavor)
(*to toast pumpkin seeds, place them in a dry skillet over medium high heat, stirring until brown, about 5-7 minutes, being very careful not to burn. Alternatively, place in a 375 degree oven and roast for about 5 minutes, or until browned.)

½ cup popped millet**
(**to pop millet, place in a dry, hot skillet over medium heat and stir constantly -don't let them burn- until you hear consistent popping.  See video below for more)

½ cup raisins

1/3 cup dates, pitted

2 Tablespoons ground flaxseed mixed with 4 Tablespoons water and left to gel for 3-5 minutes            

pinch of salt

In a food processor bowl, pulse pumpkin seeds and millet until seeds are ground. Add raisins, dates and pinch of salt and chop until everything is ground together.  Add in flax mixture and pulse until sticky. Wet your fingers and press the mixture into 8-inch pie pan and keep refrigerated while you prepare the filling.

The Chocolate Mousse Filling

2 large ripe Haas Avocados
(if your avocados are small, add another avocado and adjust the ingredients.  Avocados vary quite a bit in size.)

1/2 cup raw cacao powder or cocoa powder

3-4 Tablespoons maple syrup or agave 
(or more or less to taste, depending on size of avocados)

1 TBS vanilla extract
(depending upon the size of your avocados, you may want to start with 1/2 TBS and add more to taste)

Puree all ingredients in a food processor until smooth. 

Spread into crust and chill until ready to serve.

Note: taste it and add more cocoa and maple syrup if desired.  I used a 10" springform pan so that the crust was very thin, then doubled the filling.  If you would like more naughtiness, you can double the filling with an 8" springform pan, too.  It will give you a more voluptuous tart.

Watch the Video Demonstration


Where to find the ingredients:

I used raw cacao powder, processed wtih no preservatives or additives (no alkaline). From Harvest Health.

The pumpkin seeds I used were sprouted and salted from Go Raw, so I cut back the pinch of salt to accommodate.

The whole grain millet is from Eden Organic.  They process their millet in a gluten-free factory and test their millet to 5ppm (the proposed law requires 20ppm).  Thanks to Saffron's A Gluten-free Market for sourcing this for me.  Please note that even though millet is inherently gluten-free, not all brands source, process or test millet as a gluten-free product.  Look for the gluten-free label and check any brand's web site.  Eden's whole grain millet is what I recommend.

Saffrons has an online store, as well.  So if you can't find it, give them a shout, or let us know that you would like them to carry this online and we'll tell them.


Avocado provides Vitamins C&K, B6, folate, and copper, potassium and dietary fiber.  It also provides anti-inflammatory and digestive support and being researched as a blood sugar regulating food.

Pumpkin Seeds are protein and Omega-3 rich. They are one of the healthiest seeds around providing manganese, tryptophan, magnesium, phosphorus, iron, Vitamin K and zinc.  Pumpkin Seeds are also thought to be anti-inflammatory, good for prostate health and may have cholesterol lowering benefits.

Whole Grain Millet has manganese, tryptophan, magnesium and phosphorus and is thought to be heart-healthy like oats.

Organic Raw Cacao contains flavanols and flavanoids that have been studied for cardiovascular health.  The benefits are all in how the cacao is processed, so organic and the less processing the better.



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Reader Comments (2)

I was lucky enough to taste this wonderfully healthy desert today at a luncheon hosted by Beth Veltman - aka THE Tender Foodie. It is absolutely delicious. I loved the crust made from seeds and fruit - totally different. At first I couldn't recognize the avocado on my palate, but after several bites suddenly it was there meshing perfectly with the cacao. I am going to get my daughter (our family's TenderFoodie) to make this over the Holidays. Highly recommended!
December 21, 2011 | Unregistered CommenterBob Koch
Thanks so much, Bob! I appreciate your comments very much indeed, and am passing them on to the Chef / Recipe Inventor - Jenny Brewer. And we will get your suggestion of "cups" of avocado posted, too. I'm so glad this tart is making its way into people's hearts!

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