2 fruit-inspired nutritious desserts

These two recipes are bursting with sweet berries and packed with the nutritional goodness of oats and nuts. You won't feel guilty having a second serving!

A light topping of fibre-rich almonds and oats transforms a package of frozen mixed berries into a supercharged dessert.

Preparation: 10 minutes
Cooking: 20 minutes
Serves: 4

Ingredients: 

• 450 g (1 3/4 c.) frozen mixed berries
• 75 g (1/3 c.) ground almonds
• 50 g (1/4 c.) rolled oats
• 2 eggs
• 30 ml (2 tbsp.) honey
• 75 ml (1/3 c.) low-fat (1%) milk
• 2.5 ml (1/2 tsp.) almond extract

Instructions: 

1. Preheat the oven to 200°C (400°F).
2. Divide the frozen berries among four 250-ml (one cup) ramekins (10-cm/four-in. diameter).
3. Mix the ground almonds and oats in a bowl and make a well in the centre. Separate the eggs, adding the yolks with the almond mixture. Put the whites in a separate, clean bowl. Pour the honey, milk and almond extract into the well in the oat mixture and beat the ingredients together to form a soft, dropping consistency.
4. Whisk the egg whites until stiff and beat one-third of them into the oat mixture. Use a metal spoon to fold in the remaining egg whites. Spoon the pudding mixture over the frozen berries, levelling the top.
5. Place the ramekins on a baking sheet and bake for 20 minutes, or until the mixture browns, rises and is slightly cracked and firm to the touch. Serve hot.

Alternative ingredients

• Add some frozen cherries to the mixed berries. As they are larger, cherries will need an extra five minutes to cook.
• For a lactose-free dish, use apple juice instead of milk.
• A dropping consistency means the mixture drops easily off your spoon when tapped against the side of the bowl. The mixture should be firm, not sloppy.

Nutritional information: 325 calories • 19 g fat • 2 g saturated fat • 29 g carbohydrates• 12 g protein • 6 g fibre

Ginger delivers a delicious spike to this versatile compote that provides a mouth-watering cocktail of vitamins. Serve as a topping for yogurt or muesli.

Preparation: 5 minutes
Cooking: 10 minutes plus 30 minutes chilling (optional)
Serves: 4

Ingredients:

• 750 g (1 1/4 lbs.) rhubarb
• 45 ml (3 tbsp.) sugar
• 45 ml (3 tbsp.) crystallized ginger
• 125 g (1/2 c.) blueberries

Instructions:

1. Cut rhubarb into 1 1/2 to three cm (3/4 to 1 1/4 in.) lengths and place in a large pot. Sprinkle sugar over the fruit and add 15 ml (one tbsp.) water. Cook over high heat for 30 seconds, or until sugar begins to dissolve.
2. Reduce heat to medium or medium-low, so the fruit simmers. Cover and simmer for around six minutes, stirring once, until the rhubarb is tender but still firm.
3. Cut the crystallized ginger into slivers. Remove pan from heat and add the ginger and blueberries. Stir gently and divide among four bowls. Serve immediately or chill for 30 minutes.

Alternative ingredients

•  Frozen blueberries can be used in place of fresh ones, but the rhubarb must be fresh, not canned.
•  Serve the rhubarb and blueberry compote with muesli and yogurt for a nutritious breakfast.

Note:

• Make the stewed rhubarb and keep it in a covered container in the fridge for up to three days. Add the blueberries and ginger just before serving.

Each serving provides: 83 calories • 0 g fat • 0 g saturated fat • 20 g carbohydrates • 1 g protein • 3 g fibre.