Characteristics

This is a decadent and delicious chocolate mousse cake is ideal for raw and vegan diets. It features a nutrient dense calories from whole and natural plant foods. This is a cake you can feel good about eating and giving to your whole family. It is rich in fiber and micronutrients, naturally low in sodium and cholesterol free. It offers healthy carbohydrates, fats and proteins that promote optimal health.

TYPE: Dessert, Snack
PREP TIME: < 15 mins (+ pre-soaking and freezing)
SERVINGS: Makes 1 cake (9-inch pie plate / 23cm) for 8 slices

  • Whole food
  • Plant food (Vegan)
  • Raw food
  • Gluten-free
  • Wheat-free
  • Flour-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Peanut-free
  • No isolated or refined sweeteners/sugars

Goodies Needed

Crust:

Filling:

TOOLS:

Preparation Steps

  1. Soak your nuts: Soak the macadamia nuts in some water for at least 4 hours. When you are ready to use them, drain the water and rinse the nuts well.
  2. Make your crust: Place the macadamia nuts and dates without pits into the food processor, and process on high speed until the mixture becomes crumbly and sticky. Transfer the mixture into your pie dish, spread around evenly and using clean hands begin to press and compact the mixture firmly along the entire base and sides, creating a crust. Set aside.
  3. Make your filling: Peel the bananas and chop them into the food processor. If the coconut butter is hard at room temperature, melt it in a small pan over very low heat, stirring regularly. Add the coconut butter, vanilla, cacao powder, and optional orange zest to the food processor. Process this mixture on high speed until it becomes smooth and creamy, stopping to scrape the sides as needed for even blending. Pour the batter-like mixture over your crust, even out, and smooth along the top with your spatula.
  4. Chill your cake: Place your cake into the fridge or freezer for at least 2 hours to chill, set, and harden. This is a soft version of the cake to be mousse-like, so it will not be as firm as other kinds of this type of cake. (The amount of coconut butter you use will dictate how soft or firm the cake is.)
  5. Storage: Store this cake covered in the refrigerator or freezer at all times. A fresh cake should be consumed within 4 or 5 days. A frozen cake will last for weeks.

Meal Nutritional Benefits

Macadamia Nuts:

  • good source of (in descending order): manganese, vitamin B1, copper, fiber, magnesium, iron, phosphorus, vitamin B6, vitamin B2, vitamin B3, potassium, zinc, calcium and selenium
  • provide a rich source of energy, healthy fats, protein and a wide array of vitamins and minerals
  • have been linked to enhancing good heart health, lowering cholesterol and protecting against cardiovascular disease
  • rich in antioxidants and various other phytochemicals and thus enhance overall good health and decrease chances of various cancers
  • for more information, visit the macadamia nut overview from NutritionData.com

Medjool Dates

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide phytonutrients and antioxidants
  • have anti-cancer and anti-inflammatory properties
  • provide vitamins, especially the B vitamins
  • provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
  • support optimal health, energy, weight, healing, and prevention
  • support digestive, immune, and cardiovascular health
  • for more info, see the medjool date overview on Eco Watch

Bananas

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, magnesium, phosphorus, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy digestion, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the bananas overview on World’s Healthiest Foods

Coconut (fresh and dry)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, like vitamin C and some B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, cholesterol, and iron levels
  • can support proper bone health and protects against osteoporosis
  • can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.

Cacao (Powder, Nibs, Beans)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, copper, manganese, and selenium
  • supports optimal health, weight, healing, and prevention
  • contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan), anti-aging properties, and helps to stimulate and balance brain activity
  • helps maintain healthy blood pressure and blood sugar
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the cacao benefits overview on Nutrition And You
  • Tips: This information applies specifically to pure cacao products and not any chocolate with added dairy, sugar, or other additives. Choose organic and raw pure cacao products for maximum nutrition and health benefits.

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory benefits
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • supports healing, prevention, and overall health
  • supports cardiovascular and nervous system health
  • for more information, visit the vanilla overview from Nutrition-and-You.com Tips: Use the vanilla bean directly or choose pure, natural, and organic vanilla extracts. Avoid synthetic vanilla and similar artificial vanilla products.

Oranges

  • provide healthy carbohydrates, fiber, a little protein, and are virtually fat-free
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, most specifically vitamin C and some B vitamins, including folate
  • provide minerals, especially potassium, calcium, and copper
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • protect against cardiovascular disease, cancer, kidney stones, ulcers, and rheumatoid arthritis
  • for more information, visit the orange detailed overview from World’s Healthiest Foods