Healthy Dark Chocolate Raspberry Mousse
A Tofu Twist on a Classic Dessert
I had never tried tofu until my daughter discovered she had dairy intolerances. These intolerances were causing chaos with her skin. Since then, I have found several different recipes with silken tofu, and this chocolate raspberry mousse is loved by all in my home.
As a food enthusiast and nutrition coach, I am always on the lookout for delicious and healthy alternatives to traditional desserts, ones my whole family will enjoy including my daughter. This is one of my all-time favorites. It's very much like the classic chocolate mousse with raspberries, but with the added twist of using silken tofu as the base, it becomes a guilt-free indulgence rich in protein and antioxidants.
Silken Tofu: The Perfect Ingredient for Dairy-Free Desserts
As a plant-based protein source, tofu is a great option for vegetarians and vegans. It's also a great choice for those who have dairy intolerances or want to avoid dairy for other reasons.
Tofu is made from soybeans, which are soaked, crushed, and then boiled to create a curd that is then pressed into blocks. The texture and firmness of tofu can vary depending on the water content, with silken tofu having the highest water content and the smoothest, creamiest texture that lends itself well to desserts.
Silken tofu is the perfect ingredient for creating dairy-free treats, though soft tofu can be used interchangeably. Its smooth and creamy texture makes it an ideal substitute for ingredients like cream, yogurt, and eggs. It can be used to make mousse, puddings, ice cream, and even cheesecake. And because it's relatively flavorless, it can be easily infused with other flavors to create a delicious and satisfying dessert.
When using silken tofu in desserts, it's important to note that it should be at room temperature before blending to get the best texture. And because it is a perishable product, it should always be stored in the refrigerator (or you could opt for pantry-friendly shelf-stable packaging), and the package should be used before the expiration date.
Is tofu good for you?
Soybeans are one of the few plant-based protein sources that contain all nine essential amino acids required for the normal function of the body. Tofu is generally considered nutrient-dense and a great source of protein, especially for vegans and vegetarians.
However, because of the high water content of soft and silken tofu, it’s more useful to consider it “bonus protein” in the context of this recipe.
Can tofu be eaten raw?
Tofu, also known as bean curd, is so versatile. Many people often ask whether or not tofu can be eaten raw.
The answer is yes! Tofu is already cooked during the production process, which means that it is safe to eat it raw. This opens up a whole new world of possibilities when it comes to using tofu in desserts.
For example, desserts made with silken tofu such as tofu pudding and silk pies are often chilled to set instead of cooking, allowing you to enjoy the smooth and creamy texture of the tofu in its raw form.
Whether you're a vegan or just looking for a healthy alternative to traditional dairy-based desserts, tofu is a great ingredient to have in your kitchen. With its many uses and delicious taste, you'll be able to create a wide variety of sweet treats that everyone will love. Give it a try and discover tofu for yourself!
Is tofu healthy?
While tofu (made from condensed soy milk) is safe for most, you are the expert on your body and it is always best to discuss any concerns with your healthcare provider.
Dark chocolate is a powerful source of antioxidants
Dark chocolate is not only delicious, but it also offers a host of health benefits. One of the benefits of dark chocolate is that it is rich in antioxidants. Antioxidants are compounds that may help to protect your cells from damage caused by free radicals, which can contribute to the development of chronic diseases such as cancer and heart disease.
When choosing dark chocolate, it is important to look for a high percentage of cocoa. The higher the percentage, the more antioxidants it will contain. To get the most health benefits, look for chocolate with 70% cocoa or higher. I prefer 82% dark chocolate.
A chocolate raspberry mousse recipe with silken tofu requires only 4 simple ingredients
This easy no cook recipe, sweetened with maple syrup, is perfect for a snack or dessert. A dream for food prep, you can make these rich tofu pudding cups in advance and have them ready to go.
Dark Chocolate Raspberry Mousse made with silken tofu is not only delicious but a healthier alternative to traditional chocolate mousse. The silken tofu adds a boost of protein and the dark chocolate is rich in antioxidants. Plus, the fresh raspberries add a touch of natural sweetness and a burst of flavor.
I recommend trying this recipe as a dessert for your next dinner party or as a lifer afternoon treat for yourself. You can also get creative with toppings and try different variations by adding a dash of cinnamon, chocolate shavings, and shredded coconut or chopped roasted nuts.
Mealtime conversation starters
Small talk makes you happier. These are the brief conversations you have while you wait in line or pass someone on a walk. Small talk is universal, you make it with people you know and people you don’t know.
Many people feel these random conversations are no big deal, but these micro talks can help you build healthy relationships with others. You never know when what you have to say to someone else will be exactly what they need to hear.
Ready for today’s small talk conversation starter?
Q: Do you have a lucky number?
Dark Chocolate Raspberry Mousse
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Ingredients
- 12 oz silken tofu (300g)
- 4 oz dark chocolate (100g, 70% or higher)
- 2 tbsp maple syrup (or honey)
- 6 oz raspberries (170g)
- 1 tbsp dark chocolate curls (for garnish, optional)
Instructions
- Drain tofu and place on a folded paper towel on a plate for 5 minutes.
- Break chocolate into pieces and melt in a microwave safe bowl for 30 seconds. Stir and microwave for another 30 seconds, then stir until melted (microwave times may vary so be careful not to overmelt as the chocolate will harden).
- Place drained tofu into a food processor and top with half of the melted chocolate.
- Blend, stopping to scrape sides with a small spatula.
- Add remaining chocolate, blend and scrape again.
- Pour in the maple syrup and half of the raspberries and blend until aerrated to a fluffy texture.
- Spoon into four dessert dishes and top with remaining raspberries.
- Sprinkle with dark chocolate shavings (optional).
- Refrigerate until chilled. Enjoy!
Notes
Hand Size Portions
Hand Portions
When you look at the nutritional values of a meal to log what you are eating, that is called tracking macros. A lot of people use this method to reach their health goals.
Looking at hand portion size and using this method to gauge how and what you eat is also a great method to help you reach your health goals. Many people who use this method often think this form of tracking meals is easier and more sustainable for a lifetime.
Want to learn more about hand portion size and how to use it to reach your goals? Check out the article How to Get Started with Hand Portion Sizes.
Health Puzzle Master Lisa Bernier is a nutrition coach who helps you understand your nutrition puzzle pieces. With her inspiring approach to mindfulness, she helps women take the right steps to improve their health and fitness by guiding them through holistic eating, movement, and lifestyle changes.
Find other articles written by Lisa on her coach profile. She believes that each woman has a puzzle to solve to achieve their goals. Let Lisa help you find the missing pieces to bring your life into balance, find your fit, and become the best version of yourself.
