Who doesn’t enjoy a smooth, sweet and delicious chocolate mousse? It is a great dessert but unforgiving on your hips with the sugar, cream and chocolate that make it a rare treat for those who are more conscious of what they eat. Well, how about a dessert that is good for you so you can enjoy it without the guilt? Try our Primed Mousse with natural fruit sugars only, chia seeds, coconut cream and a little grated cocoa on top to finish a tasty treat for the family.

This is a delicious dish for dessert or even a snack before or after exercise.

Primed Mousse


(1) 1 banana
(2) 10 dried prunes
(3) 6 table spoons of chia seeds
(4) 4 cubes of coconut cream (or 1/2 cup of coconut cream)
(5) 1 and 1/2 cups of water (or 1 cup of water)
(6) 6 frozen strawberries
(7) 3 cinnamon sticks
(8) small amount of cacao chocolate – ideally 70% and above (optional)

Note: We make our own coconut cream and freeze it in ice cubes (our later posts will show how to make your own coconut flour, milk and cream).


(1)   Add 1 & 1/2 cups of water and your 4 cubes of coconut cream into a small pot. Or 1 cup of water and 1/2 cup of coconut cream.
(2) Then add your 3 sticks of cinnamon (you can snap them in half if you wish).
(3) Bring this pot of water, coconut cream and cinnamon sticks very slowly to boil on a low heat. This will help infuse more of the cinnamon flavor into your coconut cream and water mix.
(4) Once boiled, take it off the heat and allow to it to cool for 10 minutes.
(5) Place 10 dried prunes into a solid container/jar that can withstand hot liquid. Then pour in your mixture from point 4. Place into your fridge and allow to sit and soak for at least 6 hours.
(6)   Mash your banana with a spoon (for easier mashing peel banana and allow to sit for 10 minutes before hand)
(7) Into your blender add the entire contents of your soaked prune jar and the mashed banana.
(8) Blend thoroughly for at least 5 minutes so prunes are well and truly blended.
(9) Pour blended ingredients into 6 separate serving glasses/dishes.
(10) Then place one table spoon of chia seeds into each dish and stir seeds into mixture gently (stir the chia seeds into each dish one at a time).
(11) Once chia seeds have been mixed into mixture add one frozen strawberry per dish.
(12) Place dish into fridge with cling wrap cover, allow to sit for at least 4 hours, then serve.
(13) Grate cacao chocolate over dish before serving for added flavor, texture and visual appeal (optional).



(1) Prunes are a wonderful source of potassium, are high in anti-oxidants, are high in soluble fiber (which helps normalize blood sugar levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose) and they increase absorption of iron into the body. Prunes are actually the dried version of European plums and recently had its name officially changed to dried plums.
(2) Chia seeds are filling, contain healthy omega-3 oil, are high in anti-oxidants, contains good amounts of fiber (which is good for digestive health), are high in protein, calcium and have a stabilizing effect on blood sugar. If you need any more convincing to add some chia seeds to your diet then you will be glad to know that chia seeds have been said to increase healthy cholesterol while lowering total LDL and triglyceride cholesterol (we will post later in more detail on cholesterol).
(3) Cinnamon is high in nutrients, has anti blood clotting elements, lowers LDL cholesterol, has a regulatory effect on blood sugar, is anti-arthritic and boosts cognitive function and memory in your brain.
(4) A good quality 70% cacao chocolate is recommended to make this dish Primed.

Bon appetite!!


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