Delightfully light individual summer fruit cups

Known as nutritional supernovas, berries are chock full of antioxidants that can help offer protection against long-term health problems, such as some cancers and heart disease. This flavourful recipe for individual fruit cups is bursting with natural sweetness.

As far as fruit is concerned, raspberries are full of nutritional goodness — they are a valuable source of fibre, pack an antioxidant punch thanks to high levels of vitamin C and contain potassium, which helps to regulate blood pressure. As fibre providers, blueberries also do their part in supporting a healthy digestive system.

Preparation time: 5 minutes
Cooking time: 5 minutes
Chilling time: 1½ hours
Makes: 4 servings

• 250 ml (1 c.) blueberries
• 250 ml (1 c.) raspberries
• 45 ml (3 tbsp.) superfine sugar
• Juice of 1 lemon
• 5 thin whole-wheat bread slices
• 60 ml (4 tbsp.) reduced-fat crème fraîche

1. Poach blueberries and raspberries in a pot with 45 ml (3 tbsp.) of water, superfine sugar and the lemon juice for five minutes, or until the juices are released.
2. Line four dariole mould, large popover cups or squat glass containers with plastic wrap.
3. Remove the crusts from the brown bread slices, cut each slice into 4 squares and use them to line the moulds, placing one square on the bottom and five around the sides.
4. Spoon the fruit and juice into the lined moulds, wrap in plastic wrap and chill in the fridge for 1 ½ hours.
5. Lift the fruit cups out of the moulds using the plastic wrap and transfer to four plates. Top each with 15 ml (1 tbsp.) reduced-fat crème fraîche and serve.

• When pouring the fruit juice into the moulds, make sure that it covers as much of the bread as possible.
• Dariole moulds are small metal cylindrical cups that are often used for making small pastries. Popover cups have deep, steep-sided wells that are designed to make popovers. You can use glasses instead.
• Make superfine sugar by putting 250 ml (one cup) of granulated sugar into a food processor or blender and process for 30 seconds.

Nutritional information: 175 calories; 3 g fat; 1 g saturated fat; 35 g carbohydrates, 5 g protein and 5 g fibre.