Low FODMAP Decadent Dark Chocolate Mousse
Ingredients
MAKE GLUTEN FREEServings:
Decadent Dark Chocolate Mousse
250
firm tofu (weigh after draining the water)*
125
dark chocolate*
60
low FODMAP milk*
6
white sugar
0.5
vanilla extract
Equipment
- food processor
- small saucepan
- small ramekins
Low FODMAP Decadent Dark Chocolate Mousse
This decadent dark chocolate mousse is a delicious low FODMAP treat! I never thought it would be possible to transform firm tofu into a yummy dessert – but after a couple of kitchen disasters, we have succeeded in making a dessert everyone will love.
This chocolate mousse has a beautiful creamy texture and you only need a small portion to get your chocolate fix. Make sure you check the buying tips to help you select a safe tofu.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Decadent Dark Chocolate Mousse
250
firm tofu (weigh after draining the water)*
125
dark chocolate*
60
low FODMAP milk*
6
white sugar
0.5
vanilla extract
Equipment
- food processor
- small saucepan
- small ramekins
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
319
Fat
16.1g
Saturates
8.1g
Protein
9.3g
Carbs
34.4g
Sugars
26.6g
Fibre
4g
Salt
0g
Iron
4.8mg
Calcium
133.9mg
Calories
314
Fat
16.1g
Saturates
8.1g
Protein
9.3g
Carbs
33.2g
Sugars
25.9g
Fibre
4g
Salt
0g
Iron
4.8mg
Calcium
143.8mg
Calories
319
Fat
16.1g
Saturates
8.1g
Protein
9.3g
Carbs
34.4g
Sugars
26.6g
Fibre
4g
Salt
0g
Iron
4.8mg
Calcium
133.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Break the dark chocolate into chunks and place in a small saucepan with the white sugar and low FODMAP milk. Heat over low heat and mix continuously until the chocolate melts and the sugar dissolves. The chocolate mixture should have a dark silky smooth and slightly shiny look with no traces of un-dissolved sugar.
- Drain the tofu and place in the food processor container with the double blade. Blend until smooth. Then add the melted chocolate mixture and blend until evenly mixed through.
- Scoop the mixture into four small bowls, ramekin dishes, or cupcake holders. Place in the fridge to cool. The flavour of the mousse changes and deepens as the tofu cools (do not serve this mousse warm).
- Serve cold with a platter of low FODMAP fruit like banana and oranges.
Buying Tips
Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.
Make sure you buy firm tofu (these are often preserved in liquid, just drain the liquid off before using). The high levels of oligosaccharides/FODMAPs are drained off with the liquid during the manufacturing process, which makes the tofu low FODMAP. Avoid using Silken tofu as this product is high FODMAP.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
