Spiced Pumpkin Mousse

The secret to rich desserts without the fat? Silken tofu. Unlike the firm tofu used in stir-frys, this softer type can be blended to a smooth, thick consistency – perfect for creamy desserts. Lightly sweetened with pure maple syrup and your favorite pumpkin pie spices, our mousse is so rich and delicious your family will never be able to guess the secret ingredient.

Photo: Yvonne Duivenvoorden

By Julie O'Hara

Serves: 10
Hands-on time: 20 minutes
Total time: 2 hours, 20 minutes

INGREDIENTS:

• 2 15-oz cans 100% pure pumpkin purée (not pumpkin pie filling)
• 1 1-lb pkg silken tofu, drained well
• 1/2 cup pure maple syrup
• 1 1/2 tsp cinnamon, ground
• 2/4 tsp ginger, ground
• 1/4 tsp nutmeg, ground
• 1/4 tsp cloves, ground
• 1/4 tsp sea salt
• 1/2 cup nonfat plain Greek yogurt
• 1 oz dark chocolate, cut into thin shards (about 1/4 cup)

INSTRUCTIONS:

1. In the bowl of a food processor, combine pumpkin and tofu. Process until combined, about 30 seconds. Add maple syrup, cinnamon, ginger, nutmeg, cloves and salt. Process until combined, about 30 seconds more.
2. Transfer mousse to a resealable container, cover and refrigerate for at least 4 hours.
3.  Drain any water that has accumulated from mousse. Give it a quick stir and scoop 1/2 cup mousse into each of 10 small glasses or ramekins. (You may have some mousse left over.) Top each serving with 2 tsp yogurt and 1 tsp chocolate. Keep refrigerated until ready to serve.

Nutrients per serving (1/2 cup pumpkin mousse, 2 tsp yogurt, 1 tsp chocolate): Calories: 130, Total Fat: 3.5 g, Sat. Fat: 1.5 g, Carbs: 22 g, Fiber: 4 g, Sugars: 14 g, Protein: 4 g, Sodium: 60 mg, Cholesterol: 0 mg

Nutritional Bonus: While most creamy desserts are high in cholesterol and saturated fat thanks to butter and cream, this cool, luscious mousse has 0 mg of cholesterol and just 1.5 g of the “bad” fat. Keeping cholesterol low in desserts and other foods is a proven way to maintain heart health. This dish will also supply 35% of your daily requirement for manganese and 15% of fiber. Now, that’s a healthy indulgence
!