
Raspberry Tofu Mousse + Why I Eat “Processed” Foods
Can you believe this plant-based raspberry mousse is made with tofu! It’s so creamy and rich and dare I say, healthy?
This simple recipe starts with silken tofu. It gets blended together with frozen raspberries, maple syrup, lemon juice, coconut oil, and vanilla extract.
I like to chill it in the fridge and top with coconut whipped cream and more raspberries.
Tofu is made from soybeans. You’ll notice various types at the supermarket, including extra-firm, which works well in stir-fry dishes or crumbled into scrambles and delicate, smooth silken tofu, ideal for sauces, dressings, and creamy desserts like this one.
Tofu is considered a “processed food.” (Technically, it’s categorized as an “ultra processed” food.) When you hear the term, “processed,” red flags often go up. Right? But, I eat “processed” foods all the time, and I’m a dietitian! Rest assured, that just because a food is processed and located somewhere down the center aisles of your local supermarket, doesn’t mean it’s not nutritious. Besides tofu, other so-called “processed” foods that make their way onto my family’s table include:
> canned beans
> whole grain ready-to-eat breakfast cereals
> 100% fruit juices
> frozen fruits and vegetables
> dried herbs and spices
> salsa and jarred pasta sauces
> veggie burgers, nut butters
> extra-virgin olive oil
> canned salmon and tuna
The “processed foods” that I use every day deliver nutrients directly to my family’s diet, and they also serve as the foundation for nourishing meals and snacks. Let me offer a few examples:
Extra-firm Tofu: Use as the main protein in a tofu stir-fry dish with carrots and broccoli
Canned Salmon: Combine with canned corn kernels, light mayo, bread crumbs, and reduced-fat shredded cheese for savory Corny Salmon Cakes
Canned Cannellini Beans: Turn into a simple salad with canned tuna, sliced red onion, parsley, balsamic vinegar, and extra virgin olive oil
Jarred Pasta Sauce: Incorporate into a one-pot pasta and beef dinner with zucchini, bell pepper, reduced-fat ricotta cheese, and whole grain pasta
100% Orange Juice: Blend together with baby spinach (it’s often sold in a bag or plastic clam shell container), frozen mango, plain Greek yogurt, and banana for a Green Smoothie
Without these foods, meal planning would be a challenge for me, and everyone in my family would miss out on multiple sources of important nutrients.

Tofu Stir Fry
Back to the tofu!
Tofu provides high quality, plant-based protein and it has many health benefits.

Source: Soy Nutrition Institute
Research shows tofu may help to reduce the risk of heart disease, lower blood pressure, improve cognitive function (I really appreciate this one!), and protect against certain cancers. Check out this complete Soyfoods Guide over at the Soy Nutrition Institute if you want to learn more.
As for my Raspberry Tofu Mousse, your taste buds are going to be blown away.
Raspberry Tofu Mousse
Author: Liz Weiss

I created this recipe a few years ago for my temple's annual Mazon Dinner, a fundraiser aimed at raising money for hunger relief. I was in charge of dessert ... for 350 people! This Raspberry Tofu Mousse was one of several treats served on a very giant dessert bar. On its own, this mousse is sweet and luscious, but you can fancy it up by topping with whipped cream, fresh raspberries, a sprig of mint, and even some dark chocolate shavings.
Ingredients
- One 16-ounce container silken tofu, well drained
- 1½ cups frozen raspberries
- ⅓ cup pure maple syrup
- 1½ tablespoons vanilla extract
- 1 tablespoon melted virgin coconut oil
- 2 teaspoons lemon juice
- Pinch salt
Instructions
- Place the tofu, raspberries, maple syrup, vanilla, coconut oil, lemon juice, and salt in the bowl of a large food processor. Process until smooth.
- Transfer into small bowls or ramekins and chill in the refrigerator until the mousse firms up a bit, at least 2 hours.
- Top with whipped cream, raspberries, mint, and shaved dark chocolate, as desired.
Notes
The recipe yields 3 cups, so I recommend six, half-cup servings.
Let me know if you try the recipe. It’s a winner!
Mediterranean Diet on a Budget (US News)
Chicken and Pinto Bean Tacos
These Chicken and Pinto Bean Tacos are more plant than poultry. They’re made with just half a pound of boneless, skinless chicken breast as well as a can of pinto beans, bell pepper, onion, salsa, corn tortillas, and lots of fresh and flavorful toppings.
For people trying to eat a more plant-forward diet but who aren’t ready to go completely meatless, this recipe provides the perfect balance. There’s versatility in this recipe too. Don’t have pinto beans on hand? Use black beans instead. Any color bell pepper would work wonders in this recipe, and you could certainly amp up the veggies even more by mixing in half a cup of corn kernels (frozen/thawed is fine), a shredded carrot, or some chopped cabbage.
Chicken and Pinto Bean Tacos
Author: Liz Weiss

Poultry combined with lots of plants -- bell pepper, onion, beans -- is an easy, toss-together dinner filled with protein, fiber, and health-boosting antioxidants.
Ingredients
- 8 ounces boneless, skinless chicken breast, cut into ½-inch pieces
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- 1 tablespoon plus 2 teaspoons extra virgin olive oil, divided
- 1 small onion, cut in half, trimmed, and cut into thin half-moons
- 1 bell pepper, cut into thin strips
- One 15-ounce can pinto beans, drained and rinsed
- ⅓ cups salsa
- ⅓ cup shredded reduced-fat Cheddar cheese
- 12 soft 6-inch corn tortillas or crunchy taco shells
- Optional toppings: Chopped lettuce or kale; salsa; diced avocado; shredded, reduced-fat cheese; roughly chopped cilantro; plain Greek yogurt
Instructions
- Place the chicken in a mixing bowl. Add the cumin, chili powder, oregano, paprika, garlic powder, and salt and stir until the chicken is well coated. Set aside.
- Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add the onion and bell pepper and cook, stirring often, until softened, about 5 minutes.
- Add the remaining 2 teaspoons of oil and the chicken and cook, stirring often, until the meat is cooked through and no longer pink, 5 to 7 minutes.
- Stir in the beans, salsa and cheese and stir until the cheese melts, about 1 minute.
- If using soft tortillas, warm first and then top each with ⅓ cup of the chicken mixture. Set out optional toppings and let everyone build their own tacos.
8 Recipes to Help You Plan Your Feast of the 7 Fishes (Eat This, Not That)
Healthy Eating with Seafood from Norway (The Hub Today – TV Segment)
The Uniqueness of Lamb (Today’s Dietitian Magazine: Byline)
Gluten-Free Pumpkin Maple Pancakes
Start your family’s day with a stack of healthy pumpkin pancakes. My super nutritious and gluten-free Pumpkin Maple Pancakes are made with almond flour, gluten free all-purpose flour and ground flaxseed as well as milk, eggs, maple syrup, and canned 100% pure pumpkin purée, so each a serving has nearly a day’s worth of immune-supporting vitamin A.
These pancakes are easy to make, and if your family is like mine, they’ll probably ask for blueberries or sliced banana (and pure maple syrup!) on top.
With pumpkin season in full swing and with pancakes topping the list of family breakfast favorites, I put the two together and created these fluffy, super-yummy pancakes.
Pumpkin Maple Pancakes
Author: Liz
Nutrition Information
- Serves: 4 to 5
- Serving size: 3 to 4 pancakes
- Fat: 4.5g
- Saturated fat: 1.5g
- Sodium: 360mg
- Fiber: 5g
Recipe type: Breakfast

From farmers’ markets to Jack-O-Lanterns, pumpkins pop up just about everywhere this time of year. We use half a cup of canned pumpkin for these healthy pumpkin pancakes, and whatever is left over can be frozen in re-sealable plastic bags and used later in pancakes, muffins, and even smoothies.
Ingredients
- 1 cup almond flour
- ¾ cup gluten free all-purpose flour
- 2 tablespoons ground flaxseed (you’ll get a little bit of omega-3 here)
- 1 tablespoon baking powder
- ½ teaspoon ground cinnamon
- Pinch salt
- 2 large eggs, beaten
- 1 cup 2% low-fat milk
- ½ cup canned 100% pure pumpkin purée
- 1 tablespoon pure maple syrup
- 1 teaspoon vanilla extract
Instructions
- Whisk together the almond flour, all-purpose GF flour, flaxseed, baking powder, and cinnamon and salt in a large bowl.
- In a separate bowl, whisk together the eggs, milk, pumpkin, maple syrup, and vanilla until well blended. Pour the liquid ingredients over the dry ingredients and stir until just combined.
- Lightly oil or coat a large nonstick skillet or griddle with nonstick cooking spray and heat over medium heat. Pour the batter onto the hot skillet using a ¼-cup measuring cup, forming 4-inch pancakes.
- Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden, about 2 minutes. Flip the pancakes, and cook until the other sides are golden, an additional 2 minutes. Adjust the heat as you go if the bottoms brown too quickly. Repeat with the remaining cooking spray and batter.
Notes
Each serving has 70% vitamin A, 35% calcium, and 15% iron. Not bad for a fast and easy breakfast.
Do you have a go-to pancake recipe you make for your family? What ingredients do you tend to add?
Healthy Game Day Snacks: (The Hub Today — TV Segment)
Eating to Reduce Risk of Macular Degeneration: (Studio 5 TV Segment)
