Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Black Currant Mousse with Coconut and Mallow Blossoms

This Black Currant Mousse with Coconut and Mallow Blossoms is light and fluffy, and temptingly delicious. The currant stems used add extra vitamins.


61% 79/05/16 
Ω-6 (LA, 0.2g) : Ω-3 (ALA, 0.1g) = 0:0

Ingredients (for servings, )


  • hand-held blender / immersion blender or blender
  • refrigerator
  • citrus juicer (lemon squeezer)

Type of preparation

  • food preparation without heating
  • squeeze
  • cool
  • purée


  1. For the mousse
    Remove the currants from the stems and squeeze the lemon. Finely puree the stems together with half of the dates, 2/5 of the coconut butter, the currant leaves, half of the water, and the lemon juice.

    It is better to add a little less water at the beginning. Depending on the water content of the berries, you can then increase the amount of water as desired.

    You can decide how many currant leaves you want to use as the author just recommends a handful of leaves for a recipe that makes two servings.

  2. Pour the green mousse into a bowl and chill until the surface is slightly firm.

  3. Now finely puree the currants with the remaining dates, the remaining coconut butter, the mallow blossoms, and the other half of water and then pour the purple mousse on top of the green mousse.

    You can also decide on how many mallow blossoms you want to use. The author recommends two handfuls for a recipe that makes two servings.

  4. Place the mousse back in the refrigerator for about an hour. The mouse should be firm enough that you can shape it into quenelles.

  5. Garnishing
    Arrange the quenelles on plates and garnish with berries and flowers.

Nutritional Information per person Convert per 100g
2000 kcal
Energy383 kcal19.1%
Fat/Lipids14 g20.0%
Saturated Fats13 g63.6%
Carbohydrates (inc.dietary fiber)69 g25.4%
Sugars45 g49.5%
Fiber9.1 g36.3%
Protein/Albumin4.7 g9.4%
Cooking Salt (Na:8.7 mg)22 mg0.9%
A serving is 233g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 156 mg195.0%
ElemPotassium, K 806 mg40.0%
MinIron, Fe 5.0 mg36.0%
MinManganese, Mn 0.68 mg34.0%
MinCopper, Cu 0.31 mg31.0%
ElemMagnesium, Mg 64 mg17.0%
VitVitamin B6 (pyridoxine) 0.24 mg17.0%
ElemPhosphorus, P 110 mg16.0%
VitPantothenic acid (vitamin B5) 0.91 mg15.0%
ElemCalcium, Ca 95 mg12.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.06 g3.0%
Linoleic acid; LA; 18:2 omega-6 0.20 g2.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.03 g11.0%
Threonine (Thr, T) 0.10 g10.0%
Isoleucine (Ile, I) 0.13 g10.0%
Valine (Val, V) 0.16 g10.0%
Leucine (Leu, L) 0.21 g9.0%
Phenylalanine (Phe, F) 0.13 g8.0%
Lysine (Lys, K) 0.13 g7.0%
Methionine (Met, M) 0.05 g5.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 806 mg40.0%
Magnesium, Mg 64 mg17.0%
Phosphorus, P 110 mg16.0%
Calcium, Ca 95 mg12.0%
Sodium, Na 8.7 mg1.0%

Essential trace elements (micronutrients) per person 2000 kcal
Iron, Fe 5.0 mg36.0%
Manganese, Mn 0.68 mg34.0%
Copper, Cu 0.31 mg31.0%
Fluorine, F 269 µg8.0%
Zinc, Zn 0.68 mg7.0%
Iod, I (Jod, J) 0.77 µg1.0%
Selenium, Se 0.04 µg< 0.1%
Notes about recipe

This Black Currant Mousse with Coconut and Mallow Blossoms is light and fluffy, and temptingly delicious. The stems used add extra vitamins.

Coconut butter: Coconut butter is coconut flesh that has been ground into a paste. Both organic and raw coconut butter are easy to find. You can find more information on our website under the ingredient “Coconut butter.”

Black currants: Black currants (Ribes nigrum) are not only valued for being a delicious fruit, black currant extract is also used as an ingredient in perfume. In addition, fresh black currant leaves can be used to make herb and vegetable soups, and the fruit stems can also be used in recipes (see Tips). Black currants contain anthocyanins, which are water-soluble pigments that have antioxidant effects.


Superhealthy tip from the author: If the stems aren’t dried out but still fresh and green, don’t throw them away but instead use as described above. They contain valuable ingredients and thanks to their intense aroma, they are a nice addition to the green part of the mousse.

Alternate preparation

No fruit stems: If you didn’t pick the berries yourself or if you bought fresh berries with the stems removed, you can prepare the mouse in one step (see “One or two colors”). Simply add more black currants to make up for the stems and only increase the amount of water gradually.

Variations from the author Christine Volm:
– Dessert and cake variations:
Use only about half of the water and pour the mousse into two dessert rings. Place in the refrigerator until the mousse sets and is quite firm. Then turn out the mousse from each ring directly onto a plate and you’ll have two beautiful tartlets. If you make a raw crust, for example, by using almonds and dates, you can also use the mousse as a filling for a raw cake.

– One or two colors:
If you like the prefer to have two different colors, you can prepare the mousse as described in the recipe. But if you would rather have a faster version, you can simply mix all of the ingredients together at once. It will taste just as delicious!