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.
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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.
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