Monday, May 22, 2017

Mousse, A LCHF / Ketogenic Dessert



Everybody needs a little dessert sometime right? I mean there are hundreds of recipes for low carbohydrate high fat (LCHF) and ketogenic (Keto) “fat bombs” and other sweets on the world wide web and in many LCHF/Keto cookbooks. Granted some taste better then others, and some are really not that great. Since I started the LCHF/Keto way of eating (WOE), I am not a big proponent of these “fat bombs” or dietary sweets. I think you are better off eating regular nutritious LCHF/Keto foods, which is a pretty big statement from a guy who has been a pastry chef and has an Associates of Applied Sciences degree in Baking and Pastry, but there you have it priorities and opinions change over time.

Having said all of that, even I like a good “sweet” every now and again. My wife, who is a lover of sweets, brought me a recipe that she had found for a ketogenic mousse on the internet and asked “what do you think of this?” Now, I do not remember where the original recipe came from, but I told her that I think I could work with it to make us a good LCHF/Keto dessert recipe that has a moderate to high amount of fat, with a minimal amount of carbohydrates per serving. When broken down and analyzed, the base recipe used to make the mousse recipes in this article contains 87.5% fat, 6% protein, and only 6.5% carbohydrates, making it a definite LCHF/Keto style dessert.

Mousse Base Recipe (Yield: 6, 1/3 cup servings, or 8, ¼ cup servings)

8 ounces of cream cheese
1 cup heavy whipping cream
½ teaspoon vanilla extract
9 - 12 drops liquid sucralose

Total Recipe
Calories – 1627, protein 17 grams, fat 168 grams, carbohydrates 22.85 grams

Per 1/3 Cup Serving
Calories – 271, protein 2.83 grams, fat 28 grams, carbohydrates 3.8 grams

Per 1/4 Cup Serving
Calories – 203, protein 2.12 grams, fat 21 grams, carbohydrates 2.85 grams

Remove cream cheese from the refrigerator and allow to soften and come to room temperature. Then add vanilla extract and sweetener of choice and blend with a hand mixer until well combined.

Next add the flavorings of your choice per the instructions below and mix once again until all of the ingredients are throughly combined. Then add the heavy whipping cream and beat until thickened to your liking. Then place in containers and store in the fridge and allow to chill.

Chef's Note: We use small 4 ounce glass canning jelly jars for our mousse, but any small conatiners will work. We simply have a lot of these jars and they are just the right size for this recipe, and you can buy plastic screw on lids to fit this jars at Walmart for about $2.00 for six lids.


Chocolate Mousse

1 tablespoon unsweetened cocoa powder

Total Recipe
Calories – 1642, protein 18 grams, fat 168.5 grams, carbohydrates 24.85 grams

Per 1/3 Cup Serving
Calories – 273, protein 3 grams, fat 28 grams, carbohydrates 3.10 grams

Per 1/4 Cup Serving
Calories – 205, protein 2.25 grams, fat 21 grams, carbohydrates 2.85 grams


Chocolate Peanut Butter Mousse

1 tablespoon unsweetened cocoa powder
1 tablespoon PBfit Peanut butter powder

Total Recipe
Calories – 1667, protein 17 grams, fat 169.25 grams, carbohydrates 25.85 grams

Per 1/3 Cup Serving
Calories – 277, protein 2.83 grams, fat 28.2 grams, carbohydrates 4.3 grams

Per 1/4 Cup Serving
Calories – 208, protein 2.12 grams, fat 21.1 grams, carbohydrates 3.23 grams


Coconut Mousse

¼ cup unsweetened organic coconut
1 teaspoon coconut extract

Total Recipe
Calories – 1847, protein 17 grams, fat 188 grams, carbohydrates 22.85 grams

Per 1/3 Cup Serving
Calories – 307.8, protein 2.83 grams, fat 31.3 grams, carbohydrates 3.80 grams

Per 1/4 Cup Serving
Calories – 230.8, protein 2.12 grams, fat 23.5 grams, carbohydrates 2.85 grams

Chef's Note: We use the Great Value brand 'Organic Unsweetened Coconut Flakes' available at Walmart. According to the nutritional label, a 2 tablespoon serving contains 4 grams of carbohydrates, but has 4 grams of fiber, making the 'Net Carbs' equal zero. Therefore, the ¼ cup serving (4 tbsp's) would contain 8 grams of carbohydrates, bur has 8 grams of fiber so the 'Net Carbs' still equal zero.


French Vanilla Mousse

1 teaspoon vanilla extract

Total Recipe
Calories – 1639, protein 17 grams, fat 168 grams, carbohydrates 23.35 grams

Per 1/3 Cup Serving
Calories – 273.1, protein 2.83 grams, fat 28 grams, carbohydrates 3.89 grams

Per 1/4 Cup Serving
Calories – 204.8, protein 2.12 grams, fat 21 grams, carbohydrates 2.91 grams


Peanut Butter Mousse

2 tablespoons PBfit Peanut butter powder

Total Recipe
Calories – 1677, protein 23 grams, fat 169.5 grams, carbohydrates 24.85 grams

Per 1/3 Cup Serving
Calories – 279.5, protein 3.83 grams, fat 28.25 grams, carbohydrates 4.14 grams

Per 1/4 Cup Serving
Calories – 209.6, protein 2.87 grams, fat 21.18 grams, carbohydrates 3.10 grams


Conclusion

This mousse can be thickened as much as you want simply but beating it longer with your hand or stand mixer. For a lighter texture process the mousse less, for a thicker more pudding like texture mix the mousse more. While I do have a Kitchen Aid stand mixer, I prefer to make this mousse with a cheap hand mixer which we purchased from Walmart for about $12.00. Why? Clean up is faster, and it only takes about 90 seconds to get the ingredients to the texture that we like in our mousse. And the reality is, the stand mixer is a little overkill for a quick dessert recipe of this size.

There are probably dozens of different variations on this mousse recipe that you could make by adding a variety of different extracts and flavorings, but these are our favorites. Even a little pureed fruit would be a nice touch, just don't forget to count the additional carbs when doing so. As always, we ask that if you have enjoyed this article, please share it with your friends. Don't forget to check out our Facebook page 'CulinaryYouLCHF' for more articles. And send us a friend request, or subscribe to the blog so that you are notified when new recipes become available. You can also find us on Google+ and on Pintrest.


Our Note Of Thanks: Many of you have expressed you prayers and thoughts for us after our home was damaged and eventually destroyed by the tornado that hit Canton, Texas on April 29th, 2017. We would like to take a momeet to say thank you to eveyone out there for your love and support. This is the first article that has been posted to the blog since this tramatic event. We are rebuilding and will be back on our property soon, but it may take a month or so before we get back to full steam regarding posting our favorite LCHF/Keto recipes. Once again, we would like to say thank you for your prayers, support, and words of encouragement.