This raspberry mousse makes a perfect snack for kids. It’s made with a handful of healthy ingredients, packed with protein, high in anti-oxidants, and low in sugar. Yet, it tastes like a real treat!
Perfect for a nutritious school snack or a pick-me-up right after school. Just be aware they're quite satiating so serve in small pots or glasses.
Refrigerated, they will keep for a week, but you can easily freeze them in small recipients to put in your kids’ school bags for a balanced snack.
Tip: You can make these with any kind of fruit. I've tried with cherries, strawberries, and frozen mango. Yum!
These raspberry mousses are:
- High protein
- High fat (only the good ones!)
- Easy to make
- Low carb
- Refined sugar-free
A few words about the ingredients
- Cashew nuts: are a very good source of monounsaturated fats and plant-based protein. In fact, cashews contain less fat and more protein than most other nuts. The fat they do contain is mostly derived from oleic acid which offers great protection against heart diseases and cancer. They’re also a great source of magnesium, potassium, iron, and zinc.
- Pure maple syrup: Maple syrup is an excellent source of manganese which is important in energy production and antioxidant defenses. Two tablespoons of maple syrup provide almost 40% of our daily needs of this important trace mineral. It is also high in zinc, which is great to keep your immune system in shape and can benefit skin problems such as acne. Be aware that maple syrup is high in sugar, mostly glucose, containing about 12g per tablespoon. So just like any sweetener, use sparingly. In this recipe I use only 4 tablespoons of maple syrup for about 20 bites, so no need to worry about the amount of sugar in each bite.
- Coconut oil: a true superfood with many proven health benefits such as improving cholesterol levels, protecting hair and skin, and promoting weight loss. What makes coconut particularly unique is its high content of the medium-chained fatty acid called lauric acid. This health-promoting fat – which is only equally abundant in human breast milk – has potent antiviral and antibacterial benefits
- Vanilla extract: natural vanilla extract is high in antioxidants, including vanillic acid and vanillin, protecting us from harmful free radicals. Vanillin is also good for our liver, is believed to have cholesterol-lowering benefits, and has anti-inflammatory effects
5-10 min (+ 2-12h soaking)
About 10 small portions
- 2 cups (230 g) raw cashew nuts, soaked for 2-12 hours, rinsed, and drained
- ½ cup (125 ml) canned coconut milk
- ¼ cup (60 ml) maple syrup
- Juice of ½-1 lemon (depending on size and taste)
- 4 tbsp. coconut oil, melted (measured solid)
- 1 tsp. vanilla extract
- 2 cups (200g) raspberries (fresh or frozen)
*Unless stated differently, my recipes are measured with US measuring cups like these ones. For the Europeans among us, be aware that one American measuring cup is smaller than a coffee mug. Therefore I also specify the quantities in grams and ml, in case that’s your preferred way of cooking.
- Start by soaking the cashew nuts in purified water for 2-12h. I usually do this the night before.
- Now drain and rinse the cashews before blending with all other ingredients in a high-speed blender.
- Serve in small cups or glasses and decorate with fresh or frozen raspberries.
- It’s delicious as such but will harden into a more solid mousse in the fridge.
- Keep refrigerated for about a week or store in your freezer for months. It will take about 3 hours to unfreeze.
If you like this mousse, you'll probably also like my Raspberry Mini Cheesecakes.