Raspberry Mousse Parfaits

By Heather Pace of Sweetly Raw

The New Year is always a great time for a little re-set after all the indulgences of the holidays, but in my opinion that doesn’t mean that you have to cut out dessert! I really do believe that you can “have your cake and eat it too”, just with a few adjustments to make sure that it’s made with nutritious, satisfying ingredients.

My Raspberry Mousse Parfaits are vegan, gluten-free, paleo, and are sweetened only with maple syrup and raspberries. I’ve also included a secret healthy ingredient that NO ONE will guess is in there.

Oh, and the best part is that these parfaits are so healthy that you can eat one for breakfast!

Let’s break down the mousse ingredients starting with the secret one:

Cauliflower

Yup! I bet you didn’t see that one coming! In this case it’s cooked first to soften the flavor and texture making it a perfect addition to a creamy mousse when blended.

Coconut Milk

Full fat coconut milk provides the perfect creamy, slightly sweet base for the mousse.

Raspberries

You can use fresh or frozen and they add such a wonderful flavor and pink color.

Cashews

Be sure to use raw ones for the most neutral flavor and nutritional benefits.

Maple Syrup

One of my favorite sweeteners since it tastes incredible, is all natural, and is full of minerals.

Vanilla

Be sure to find a pure vanilla extract that doesn’t have any color or sugar added to it.

Psyllium

This is a plant fiber that is great for digestion but also helps thicken liquids, making it a perfect ingredient to create a mousse-like texture. Use the one labeled psyllium hulls or husks.

Coconut Oil

This is one of the healthiest fats you can eat but it also helps to firm up the mousse.

Parfait Breakdown

The parfaits are actually really easy to assemble. I feel like the photos make it look more involved than they actually are.

I’ve simply layered the fluffy mousse with frozen and thawed raspberries (I love that they get soft and juicy once thawed), and coconut whipped cream, which is made only from full fat coconut milk. Easy peasy!

Vegan/Gluten-Free/Paleo

Serves 4-6

Raspberry Mousse

Makes 4 cups

2 1/2 cups fresh or frozen and thawed raspberries*
2 cups full fat coconut milk
1 cup cooked cauliflower florets
1 cup raw cashews
1/3 cup + 1 tablespoon maple syrup
1 tablespoon psyllium husks
1 teaspoon pure vanilla extract
1/2 cup melted coconut oil

If using frozen raspberries, warm them in a pot on the stove before using them in the recipe. Using them in a cold state will prevent the mixture from emulsifying and blending smoothly. Blend the berries, coconut milk, cauliflower, cashews, and maple syrup until smooth in a high-speed blender. Add the remaining ingredients and blend again until smooth. Pour the mixture into a 9”x13” pan OR two 8”x8” pans. Place into the fridge to set for at least 8 hours to set. This will keep in the fridge for up to 4 days.

*If using frozen raspberries, measure them BEFORE thawing.

Coconut Whipped Cream

2 cans full fat coconut milk

Place the cans into the fridge overnight. Open them and pour the liquid off. Scoop out the coconut cream and transfer it to a large mixing bowl. Use electric beaters to whip it until thick and creamy. Store it in the fridge until ready to assemble the parfaits. Store in the fridge for up to 4 days.

Assembly

1 batch raspberry mousse
1 batch coconut whipped cream
2 cups raspberries, fresh or frozen and thawed
1/2 cup chopped walnuts

Spoon some of the mousse into the bottom of a glass. Add a layer of raspberries and then a layer of walnuts. Repeat the process and finish with a layer of mousse. Spoon or pipe the whipped cream on top. Serve immediately.

Featured