February is a complicated month for our health. On one hand, it is Heart Health Month, a time to focus on cardiovascular wellness, blood pressure, and inflammation. On the other hand, it is Valentine’s Day, a holiday synonymous with sugar, heavy creams, and boxed chocolates that can spike insulin and stress the heart.
Usually, you have to choose: be healthy or have the dessert.
But as a Naturopathic Doctor, I believe food should be both medicine and pleasure.
This Valentine’s Day, I am sharing my favorite “functional dessert.” It has the decadent, creamy texture of a French mousse, but instead of clogging arteries, the ingredients are clinically shown to support blood flow and relaxation.
The "Food as Medicine" Breakdown
Before you get the blender out, here is why this specific combination is a love letter to your cardiovascular system.
1. The Secret Base: Avocado (Potassium Powerhouse)
Don’t worry—you won’t taste it. The avocado provides the silky, fatty mouthfeel of heavy cream without the inflammatory saturated fats.
💚 The Heart Benefit: Avocados are loaded with Monounsaturated Fats (oleic acid), which help reduce LDL cholesterol. But the real star here is Potassium. Avocados actually contain more potassium than bananas. Potassium is vital for “relaxing” the walls of your blood vessels, which naturally lowers blood pressure.
2. The Superfood: Raw Cacao (The "Chill Pill")
Note that I said Cacao, not Cocoa. Raw cacao is unprocessed and retains its nutrient density.
💚 The Heart Benefit: It is one of the highest plant-based sources of Magnesium. Magnesium is often called the “heart’s relaxation mineral” because it prevents arterial spasms and supports a steady rhythm.
The Bonus: Cacao is rich in Flavanols, compounds that stimulate the production of Nitric Oxide, improving blood flow and circulation (which is great for your heart, and ahem, your libido too).
The Recipe: Cacao & Avocado "Love" Mousse
Ingredients:
- 2 Ripe Avocados: (Must be soft! If they are hard, the texture won’t work).
- 1/2 Cup Raw Cacao Powder: (Unsweetened).
- 1/3 Cup Maple Syrup or Monk Fruit: (Adjust for desired sweetness. Monk fruit keeps it keto/low-glycemic).
- 1/3 Cup Coconut Milk or Almond Milk: (To help it blend).
- 1 tsp Pure Vanilla Extract
- A Pinch of Sea Salt: (Essential to make the chocolate flavor pop)
- Serves: 2 (Perfect for date night)
- Prep time: 10 minutes
- Cook time: None
Optional Heart-Boosting Toppings:
- Walnuts: For a crunch of Omega-3 fatty acids.
- Raspberries: For fiber and antioxidants.
Instructions:
- Scoop: Cut the avocados in half, remove the pit, and scoop the flesh into a food processor or high-speed blender.
- Combine: Add the cacao powder, sweetener, milk, vanilla, and sea salt.
- Blend: Blitz on high until completely smooth. You may need to stop and scrape down the sides once or twice. Tip: If it looks too thick, add a tablespoon more milk. You want a silky, pudding-like consistency.
- Chill: Transfer into two small ramekins or serving glasses. Refrigerate for at least 30 minutes to let the texture set and the flavors meld.
- Serve: Top with fresh berries or walnuts and enjoy immediately.
Dr. Jennifer’s Note
This dessert is rich, so a small portion goes a long way. Because it is packed with healthy fats and fiber, it won’t give you the “sugar crash” associated with regular chocolate mousse. Instead, you’ll feel satisfied, energized, and—thanks to the magnesium—calm.
Happy Heart Month! ♥️
Eat for Your Heart?
Nutrition is the foundation of cardiovascular health. If you are managing high blood pressure or cholesterol, let’s create a nutrition plan that feels like an indulgence, not a diet.
