Chocolate truffles are a popular type of confectionery composed of a chocolate coating and ganache, a filling made by mixing chocolate and cream. The ingredients are mixed together and rolled into balls, which are then served as gifts or eaten for a quick snack.1 Their name comes from their similar appearance to truffles, a type of mushroom prized in the culinary world for its unique aroma and flavor.2
However, most chocolate truffles sold today contain lots of sugar, which can wreak havoc on your health when consumed. I believe it’s far better to make your own chocolate truffles using raw, organic ingredients that can provide a multitude of health benefits. Plus, it’ll taste better, too!
This chocolate and avocado truffle recipe by Jennafer Ashley of Paleohacks is a great example. Not only is it healthy and delicious, but also easy to prepare.
Chocolate Fat Bomb Truffles Recipe
Cooking Time: 10 minutes
- 1 tablespoon Dr. Mercola’s vanilla extract
- 2 small ripe organic avocados
- 1 cup raw cacao powder
- 2 tablespoons raw cacao powder for dusting
- 3 tablespoons Dr. Mercola’s coconut oil, melted
- 2 tablespoons Dr. Mercola’s raw honey or 1 tablespoon monk fruit sweetener
- 1-2 drops of stevia (optional)
- In a mixing bowl, combine the melted coconut oil, avocado, honey and the stevia if you are using it. Use a hand mixer on medium speed to mix the ingredients until they reach a smooth consistency.
- Gradually mix in 1 cup of raw cacao powder until it completely combines with the other ingredients. Place in the freezer for 10 minutes.
- Using a tablespoon, scoop out the mixture and roll it into balls. Dust with the reserved cacao powder.
- Store in the refrigerator, then serve once chilled.
Avocado Is a Nutrient Powerhouse
In this recipe, avocado serves as the ganache. This fruit is actually one of the most nutritious foods you can eat because of its high amounts of healthy fat. In fact, I enjoy one myself almost every day. This allows me to increase my intake of healthy fat and other vitamins without going over my protein and carbohydrate limit.
But what makes avocado really good for you? In one study, avocado has been found to contain phytochemicals that can help destroy oral cancer cells.3 In another study, Japanese researchers suggest that avocado may help protect against liver damage, based from their tests on mice.4 Furthermore, avocado may enhance your stomach’s ability to absorb carotenoids when it is eaten with other ingredients.5
Raw, Organic Chocolate Is Rich in Antioxidants
There’s no doubt that people all over the world love chocolate, but most varieties sold today are loaded with sugar, which can adversely affect your health over time. You can circumvent this problem by consuming raw, organic chocolate instead.
Cacao, the plant from which chocolate comes, is rich in various antioxidants and anti-inflammatory compounds, making it a perfect complement to avocado. In one study, diabetics were given a cocoa drink rich in flavonols (a type of antioxidant). After one month, researchers noted that the test subjects had improved blood vessel function.6 In addition, chocolate may help:7
Coconut Oil Adds More Health Benefits to the Recipe
Coconut oil is one of the best ingredients you can add to your kitchen arsenal. In fact, I use it a lot in my own cooking. When added to your food regularly, coconut oil’s medium-chain fatty acids (MCFAs) can help optimize your health. For one, MCFAs are a great source of healthy energy compared to sugar. When digested, they are immediately converted by your liver and used up by your body as fuel, instead of being stored as fat. Furthermore, coconut oil may help:
- Promote healthy brain function: Ketones produced by coconut oil may serve as an alternative healthy source of energy for brain cells, which may help reduce the symptoms of Alzheimer’s disease.8
- Boost your immune system: The fatty acids that make up coconut oil contain antimicrobial properties, which can help eliminate harmful bacteria and viruses in your gut.9
- Promote weight loss: Coconut oil can help manage your weight in the long run by making you feel full longer. In one study, those who ate more MCFAs on a daily basis consumed 256 fewer calories.10
- Improve oral health: The antimicrobial properties of coconut oil can help promote healthy gums and teeth. Rinsing it around your mouth (also known as oil pulling) can help reduce plaque and decay-causing bacteria.11
Sources and References
- 1 ProFlowers, “Difference Between Truffles and Chocolate”
- 2 Tasty Vino, “Truffles: Are They Mushrooms or Chocolates?” April 11, 2013
- 3 Nutrition and Cancer, “Selective Induction of Apoptosis of Human Oral Cancer Cell Lines by Avocado Extracts Via a ROS-Mediated Mechanism” April 16, 2009
- 4 American Chemical Society, “Avocados Contains Potent Liver Protectants” December 20, 2000
- 5 The Journal of Nutrition, “Carotenoid Absorption From Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil” March 1, 2005
- 6 EuruekALert!, “Cocoa Could Be a Healthy Treat for Diabetic Patients” May 26, 2008
- 7 GreenMedInfo, “Chocolate”
- 8 BMC Neuroscience, “Hypometabolism as a Therapeutic Target in Alzheimer’s Disease” 2008
- 9 Organic Facts, “9 Surprising Benefits of Coconut Oil”
- 10 International Journal of Obesity and Related Metabolic Disorders, “Covert Manipulation of the Ration of Medium- to Long-Chain Triglycerides in Isoenergetically Dense Diets: Effect on Food Intake in ad Libitum Feeding Men” May 1996
- 11 Journal of Indian Society of Periodontology, “Effect of Oil Gum Massage Therapy on Common Pathogenic Oral Microorganisms — A Randomized Controlled Trial” July 2014
Source: Murray Rothbard from Lew Rockwell – Chocolate Fat Bomb Truffles