The Mousse Bowl – A Dessert Smoothie Bowl with Avocado

The Mousse Bowl is the first smoothie bowl on SmoothFuel. The main ingredients for this smoothie are avocados, mangoes, and apples. The combination of these three ingredients in the right quantities gives you a light, mousse-like texture that is perfect to eat with a spoon.

  • The Mousse Bowl is a wonderfully light and nutritious smoothie that makes for a fantastic dessert alternative.

Although it has been designed as a dessert smoothie it doesn’t fall short for vitamins and minerals. Thanks to the addition of a new ingredient on Smoothfuel, flaxseeds, it has a good amount of polyphenols and 2.5 grams of omega 3. To top it off The Mousse bowl has three toppings: coconut, almonds, and banana.


Top the Mousse Bowl with coconut, banana, almonds and flaxseeds. Delicious!

The Mousse Bowl – Ingredients

Info about The Mousse Bowl

In order to obtain a great texture and something that is suitable to be eaten with a spoon, we need to use the right amounts of these ingredients. You can mix the main ingredients without the water first, however, I suggest using a small amount (50 ml) just to help the ingredients blend. Test the texture after blending, if you are happy with the consistency you are halfway done. Add small amounts of water if the smoothie is too thick until you obtain a satisfactory consistency.

  • Do not add too much water in the beginning, the smoothie bowl will turn out too liquid and you won’t be able to eat it with a spoon.

I have suggested using coconut, banana, and almonds as toppings. I suggest using coconut shavings,  whole almonds, and sliced banana to achieve the best results. The serving amounts above are suggestions, feel free to add more or less according to your tastes. I sometimes find whole almonds to be too hard, they normally soften a little after a while in the smoothie bowl so I normally don’t have an issue with them but another option is to using almond shavings.

Macro Nutrients – With 515 kcal this is not a “light” smoothie bowl. Even with 515 kcal it doesn’t feel heavy at all so be careful if you are trying to control your calorie intake. It has 30 grams of fats (25 grams monounsaturated and polyunsaturated) of which just under 5 grams are saturated fats. The saturated fat comes from the avocado, a small amount form the almonds and the coconut shavings. Coconut meat has a high percentage of lauric acid which is a saturated fat. In fact, around half of all of the saturated fat in coconut meat is lauric acid. As I found out in my research into saturated fats, lauric acid caused a rise in total cholesterol, however, saw an increase in HDL. As with a lot of smoothies, the mousse bowl has a high amount of fiber, almost 60% of your RDI. Remember fiber is an important macronutrient that many people don’t get enough of! The Mousse Bowl has a fair amount of carbohydrates. These came from the apples and mangos that contain a lot of sugars. Finally, there is a small amount of protein, just 9.4 grams. If you want to increase the amount of protein feel free to add a scoop of your favorite protein powder. This will help to thicken the mixture even more. you could also substitute the water for milk.

Micro Nutrients – The Mousse Bowl is high in vitamin C. This mainly comes from the mango, 100 grams has 36 mg of vitamin C. Overall there is a good amount of vitamins the levels vary from just 10% vitamin A to 84% vitamin C. Because the mousse bowl doesn’t have any milk there is no vitamin B12 present.

  • One bowl has 84% of your daily Vitamin C!

To highlight a few other vitamins, there is a very good amount of vitamin E, 7 mg which is 45% of your RDI. There is also 49% of your vitamin B6 and 48% of your daily needs for folate. In terms of minerals, we have another good performance. 151 mg of magnesium and 2.9 mg of iron to name the strongest performers. With such a variety of ingredients, it is hard not to encounter a lot of vitamins and minerals!

Extra Nutritional Information – The Mousse Bowl has a lot of polyphenols and antioxidants. A combined total of just under 850 mg. Cocoa powder, gram for gram, has one of the largest concentrations of both polyphenols and antioxidants. 100 grams has 3448 mg of polyphenols and 1004 mg of antioxidants, this is only beaten by cloves. You can find cloves in the Cold Vitality and Cold Vitality 2 smoothies. There is a great quantity and ratio of omega 3 and 6 fatty acids. Flaxseed is the reason for the high levels of omega 3 they are an incredible source of omega 3. 100 grams has 22813 mg or 22 grams although you don’t want to consume that much. The ratio of omega 3 to omega 6 is 1:1.6 a great ratio! remember we want to try to consume them in a ratio of 1:4 or better.

SmoothFuel Nutritional Score

The Mousse Bowl Scored a very respectable 70/100. This is a good score but shows that there are a few things we could improve on. The weakest part of this smoothie is its macronutrients composition. It only scored a 48/100 for its macronutrients. Now I feel like I have to defend this a little bit. The reason it was penalized was because it had 59% of your RDI of fiber. There is no problem with this necessarily but be careful to not consume too much fiber for the rest of the day. Too much fiber can be as problematic as too little. The other reason is was penalized was due to the amount of saturated fat. Be careful with saturated fat. There is a lot of information out there about saturated fat and it is a very complicated topic to talk about in general terms. The majority of the saturated fat is lauric acid which as I said increases both LDL and HDL but causes a stronger rise in HDL. The smoothie scored well (above 70) in all other aspects including receiving bonus points for having such a good omega 3 to omega 6 ratio.

Nutrients and RDI values