I found a recipe for a Chocolate Chia Mousse online a few years ago ad since then, I changed it many times, by adding, changing or taking away ingredients and changing it into Gluten and Lactose Free Chocolate Chia Mousse, to be Low FODMAP.
“It’s the easiest dessert in the world.”
Whenever I have craving for something sweet or specifically for chocolate, I make it. The worst is waiting for it to set!
I used here a lactose free milk, but it is your personal preference, you can use any suitable Low Fodmap, lactose free or non dairy milk, which you like.
Also, I used sweetener, but if you don’t count calories, you can easily replace it with sugar with a similar content.
Lactose free yogurt is necessary to be added as well as milk, so the consistency is a bit thicker. But you do not need to look for a thick, Greek style lactose free yogurt, because chia seeds with make the mousse ticken anyway, therefore an usual yogurt will do.
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Evelyn does online consultations, including with those with IBS and wanting to start a Low FODMAP diet.
Find interesting articles about Nutrition, IBS and FODMAP on her blog.
It is great to serve this dessert in a decorative serving glass. I found a really nice ones on Amazon:
Ingredients for 4 servings of a Low FODMAP Chocolate Chia Mousse:
4 tbsp. cocoa powder
30 g chia seeds – I always use this brand:
100 ml 2% lactose free milk
(almond milk or other non dairy alternative can be used).
2 tsp. suitable sweetener
(sugar can also be used, but it will change the total nutritional value)
1/2 tsp. vanilla extract
100 g lactose free yogurt
(it doesn’t have to be a Greek style, lactose free yogurt, a standard one will be good).
Instructions for a Gluten and Lactose Free Chocolate Chia Mousse, Low FODMAP:
Mix all ingredients well in a medium mixing bowl, using a whisk, and put in small glass bowls and refrigerate to set for at least 3 h.
This dessert can be served with blueberries, strawberries, chosen Low FODMAP nuts (for example almonds) or cacao nibs.
Nutritional facts per 1 serving:
For more great Low FODMAP dessert ideas, please go here: Low FODMAP dessert recipes