berry whip

How to make berry whip recipe - Each serving provides 202 calories, 5 g protein, 5 g fat (4 g saturated fat), 33 g carbohydrate (28 g sugars), 5 g fiber, 49 mg sodium

SERVES: 2

PREPARATION: 5 MINUTES, COOKING: NONE

Ingredients:
1 cup (225 g) frozen berries
2/3 cup (150 g) frozen yogurt
2 teaspoons (10 ml) confectioners’ sugar

Method:
1 Place the frozen berries, yogurt and confectioners’ sugar in a blender or food processor and blend until smooth.

2 Serve immediately in two tall glasses or glass dishes.

OTHER IDEAS
+ Top the berry whip with low-fat Greek-style yogurt or fromage frais.
+ Serve the berry whip with crushed ready-made meringues lightly folded into the whip or sprinkled on top.
+ Here’s another no-cook dessert idea that serves 2: Pour 1 cup (250 ml) ready-made
low-fat custard into a bowl. In a blender, purée 1 cup (250 g) drained, canned fruit—try cherries, apricots, peaches, plums, mango or even fruit salad mixes. Stir the puréed fruit into the custard. Divide the fruit mixture between two small glasses and chill in the freezer for 5–15 minutes. Serve sprinkled with toasted slivered almonds.

berry whip

frozen strawberry mousse

How to make frozen strawberry mousse recipe - Each serving provides 60 calories, 3 g protein, <1 g fat (<1 g saturated fat), 11 g carbohydrate (11 g sugars), 2 g fiber, 31 mg sodium

SERVES: 4

PREPARATION: 5 MINUTES, COOKING: NONE

Ingredients:
1 cup (250 ml) light evaporated milk, chilled
2 tablespoons (30 ml) confectioners’ sugar
1 teaspoon (5 ml) grated orange zest
2 cups (300 g) frozen strawberries

Method:
1 Combine the chilled evaporated milk, confectioners’ sugar and orange zest in a pitcher.

2 Put the strawberries in a food processor or blender and pulse until just chopped. With the motor running, gradually add the evaporated milk mixture and process until the ingredients are just combined.

3 Divide the strawberry mousse among four dessert bowls and serve immediately.

frozen strawberry mousse

honey roasted figs

How to make honey roasted figs recipe - Figs are in season for a relatively short time, so snap them up when you can. Figs have a delicate, sweet flavor that teams beautifully with savory, slightly salty flavors, such as the ricotta used here.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
1/4 cup (30 g) walnut pieces
8 medium ripe figs, or 12 small ripe figs
1/2 cup (100 g) low-fat ricotta
3 tablespoons (45 ml) honey

Method:
1 Preheat the oven to 400°F (200°C). Spread the walnuts on a baking sheet and roast for 4 minutes, or until just fragrant. Transfer to a cutting board to cool.

2 Meanwhile, use a sharp knife to cut an X into the top of each fig, without cutting all the way through. Squeeze the fig from the bottom to open it up slightly.

3 Spoon the ricotta into the figs. Place the figs in a small baking dish, making sure they are standing upright so the ricotta won’t fall out. Drizzle with 2 tablespoons (30 ml) of honey and bake for 10 minutes, or until the figs are softened. Meanwhile, finely chop the walnuts.

4 Arrange two figs on each serving plate. Drizzle with the remaining honey, sprinkle with the walnuts and serve.

COOK’S TIPS
+ Fresh figs are very perishable and are best eaten on the day of purchase, but they will last for a day or two loosely wrapped in paper and stored in the refrigerator. Bring them to room temperature before eating.
+ Figs are in season from late summer to mid-autumn.

Each serving provides
191 calories, 5 g protein, 8 g fat (2 g saturated fat), 26 g carbohydrate (26 g sugars), 3 g fiber, 53 mg sodium

FIGS are a good source of potassium, calcium, iron, vitamin A and B-group vitamins, and are one of nature’s best sources of both insoluble and soluble fiber (pectin and mucin). Figs are high in natural sugar. Two dried figs count as one serving of fruit.

honey roasted figs

raspberry creams with mango and honey puree

How to make raspberry creams with mango and honey puree recipe - Everyone will love this lusciously creamy yet healthy dessert made with mangoes and raspberries. This is a low-fat dessert that can be whipped up in minutes.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: NONE

Ingredients:
1 cup (250 g) low-fat Greek-style yogurt or low-fat cream cheese
2 tablespoons (30 ml) confectioners’ sugar
1 large mango
1 tablespoon (15 ml) honey
1 cup (260 g) raspberries

Method:
1 Combine the yogurt and confectioners’ sugar in a bowl. Slice the mango flesh from the pit, chop the flesh into chunks and purée in a blender or food processor. Stir the honey into the mango purée.

2 Set aside eight raspberries and reserve 1 tablespoon (15 ml) of the sweetened yogurt. Divide the remainder of the raspberries among four glass dishes and top with the yogurt mixture. Use a knife or the back of a spoon to create an even surface.

3 Spoon the mango purée over the yogurt. Top each portion with 1 teaspoon (5 ml) of the sweetened yogurt; garnish with raspberries.

OTHER IDEAS
+ Use a variety of fruit instead of raspberries. Try sliced strawberries, whole blueberries, pitted cherries, halved black or green grapes, kiwi fruit, pineapple chunks or sliced bananas.

+ Swap the yogurt or cream cheese for ricotta, beating it thoroughly with the confectioners’ sugar in step 1 until it is smooth and creamy.

+ Instead of mango, use peaches, nectarines or plums to make a tasty purée to complement the raspberries. Use a total of 11/3 cups (350 g) fruit for the purée.

Each serving provides
170 calories, 6 g protein, 2 g fat (1 g saturated fat), 31 g carbohydrate (27 g sugars), 4 g fiber, 97 mg sodium

Super Food
RASPBERRIES, like other berries, are rich in anthocyanins and ellagic acid, powerful antioxidants that help protect against cancer and heart disease.

raspberry creams with mango and honey puree

little custard pots

How to make little custard pots recipe - A compote of sweet–tart cherries makes the perfect accompaniment to balance the richness of these delightfully creamy custards.

SERVES: 6

PREPARATION: 15 MINUTES, COOKING: 30 MINUTES

Ingredients:
2 1/2 cups (600 ml) low-fat milk
1/2 vanilla bean, split
2 eggs
2 egg yolks
2 tablespoons (30 ml) superfine sugar
1/2 teaspoon (2 ml) cornstarch
1 1/2 tablespoons (22 ml) raw sugar
1 3/4 cups (450 g) fresh cherries, pitted
2 teaspoons (10 ml) arrowroot

Method:
1 Put the milk and vanilla bean in a saucepan over medium heat and bring just to a boil. Remove the pan from the heat, cover and set aside to infuse for 15 minutes.

2 Preheat the oven to 325°F (160°C). Put the whole eggs, egg yolks, superfine sugar and cornstarch into a heatproof bowl and lightly whisk together. Return the milk to boiling, remove the vanilla bean and slowly pour the hot milk over the egg mixture, whisking all the time. Strain the mixture into a pitcher, and pour into six 1/2 cup (125 ml) ramekins or ovenproof dishes, dividing it equally among them.

3 Set the ramekins in a roasting pan or baking dish and pour in enough hot water to come halfway up the sides of the ramekins. Bake for 30–35 minutes, or until lightly set—the custards should still be slightly wobbly, as they will continue cooking for a few minutes after they are removed from the oven. Remove them from the hot water and let cool. Once cool, chill until ready to serve.

4 To make the cherry compote, put the raw sugar and 1/2 cup (125 ml) water in a saucepan and heat gently until the sugar has dissolved. Bring to a boil, reduce the heat and add the cherries. Cover and simmer gently for 4–5 minutes, stirring occasionally, until tender. Remove the cherries with a slotted spoon and place in a serving bowl.

5 Mix the arrowroot with 1 tablespoon (15 ml) cold water. Stir into the cherry juices in the saucepan and simmer for 1 minute, stirring, until thickened and clear. Allow to cool for a few minutes, then pour over the cherries. Spoon some of the compote on top of each custard, and serve the rest of the compote in a bowl.

Each serving provides
180 calories, 9 g protein, 4 g fat (1 g saturated fat), 28 g carbohydrate (26 g sugars), 1 g fiber, 86 mg sodium

CHERRIES have a low GI, are rich in potassium and provide useful amounts of vitamin C.
ADDING extra egg yolks in this recipe boosts the content of vitamins A, D and E, as well as B vitamins.

little custard pots

homemade cherry clafoutis

How to make homemade cherry clafoutis recipe - Clafoutis is a classic French dessert in which fruit is baked in a sweetened batter. Typically fresh cherries are used, but this dessert would also work with fresh or canned plums, peaches or apricots.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 30 MINUTES

Ingredients:
2 eggs
1/3 cup (50 g) all-purpose flour
1/2 teaspoon (2 ml) ground cinnamon
3/4 cup (180 ml) light evaporated milk
2 tablespoons (30 ml) honey
1 teaspoon (5 ml) vanilla extract
1 teaspoon (5 ml) reduced-fat canola spread
1 cup (200 g) fresh, canned or frozen pitted black cherries, thawed
2 teaspoons (10 ml) superfine sugar

Method:
1 Preheat the oven to 400°F (200°C). Whisk the eggs in a large bowl until smooth, and gradually beat in the flour and cinnamon. While beating continuously, add the evaporated milk, honey and vanilla. Continue beating until smooth.

2 Lightly grease a shallow 3 cup (750 ml) ovenproof dish with the canola spread, and set the dish on a baking tray. Spread the cherries in a single layer on the bottom of the prepared dish. Pour the batter over the cherries.

3 Bake for 20–30 minutes, or until cooked and well risen, and a skewer inserted in the center comes out clean. Sprinkle with sugar and let stand for 5 minutes. Serve warm.

COOK’S TIPS
+ If using fresh cherries, you will need to buy about 2/3 pound (350 g) unpitted cherries.
+ If using a deep ovenproof dish, place it in a large roasting pan. Pour boiling water into the pan to come one-third of the way up the side of the dish, and bake until just set.
+ Remove the clafoutis from the oven as soon as it is set all the way through; overcooking can cause the texture to become rubbery.

Each serving provides
184 calories, 7 g protein, 3 g fat (1 g saturated fat), 32 g carbohydrate (22 g sugars), 1 g fiber, 57 mg sodium

CHERRIES contain a high level of antioxidants such as phenols, quercetin and anthocyanins, which puts cherries in the category of “antiaging superfood.” Anthocyanins, in particular, are a subject of current research into inflammatory conditions such as gout and arthritis, and due to their high anthocyanin content, cherries may protect against gout.

homemade cherry clafoutis

pears with walnuts and raisins

How to make pears with walnuts and raisins recipe - Everyone loves a simple poached pear dessert—and this one, made with fresh pears topped with walnuts and raisins, is a delicious and low-fat treat. To cut down on the long cooking time needed to render them soft, the pears are cooked in the microwave.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
4 small ripe pears
1/4 cup (50 g) raisins
2 tablespoons (30 ml) chopped walnuts
1/2 teaspoon (2 ml) ground cinnamon
1 tablespoon (15 ml) honey
low-fat plain yogurt, to serve

Method:
1 Peel the pears, cut them in half lengthwise and scoop out the cores. Place the pear halves in a shallow, round microwave-safe dish, with the wide ends of the pears touching the side of the dish.

2 Combine the raisins, walnuts and cinnamon in a bowl, and sprinkle evenly over the pears. Mix the honey with 2 teaspoons (10 ml) water and drizzle over the pears.

3 Cover the dish and microwave on medium–high for 8–12 minutes, or until the pears are tender. If you want to cook them in the oven, the pears will take 30–40 minutes in a 375°F (190°C) oven. Serve with the juices from the bottom of the dish drizzled over the pears, and add a dollop or two of yogurt.

Each serving provides
143 calories, 1 g protein, 3 g fat (<1 g saturated fat), 29 g carbohydrate (24 g sugars), 3 g fiber, 6 mg sodium

Food Fact
PEARS make a great energy-boosting snack and are one of the most easily digested fruit. They provide potassium, copper, vitamin C and pectin, a type of soluble fiber, which helps to lower blood cholesterol levels and regulate blood-sugar levels. Eating pears with the skin left on significantly boosts the fiber content, as about half of the fiber is found in the skin.

pears with walnuts and raisins

berry and passion fruit salad

How to make berry and passion fruit salad recipe - Each serving provides 61 calories, 2 g protein, <1 g fat (0 g saturated fat), 11 g carbohydrate (11 g sugars), 6 g fiber, 7 mg sodium

SERVES: 6

PREPARATION: 15 MINUTES, COOKING: NONE

Ingredients:
3 cups (450 g) strawberries, halved
1 1/4 cups (155 g) raspberries
3/4 cup (100 g) blackberries
2/3 cup (100 g) blueberries
2/3 cup (100 g) mixed red currants and black currants, stalks removed
2 passion fruit
1 tablespoon (15 ml) superfine sugar
juice of 1/2 lemon or lime

Method:
1 Mix the strawberries, raspberries, blackberries, blueberries, red currants and black currants together in a bowl.

2 Cut each passion fruit in half and scoop the pulp and seeds into a sieve set over the bowl of berries. Using the back of a spoon, rub the pulp and seeds firmly to press all the juice through the sieve on the berries. Reserve a few of the seeds in the sieve and discard the rest.

3 Add the sugar and lemon juice to the berries. Gently toss together. Sprinkle the reserved passion fruit seeds over the top. Serve or cover and chill briefly.

berry and passion fruit salad

rhubarb, ginger and blueberry compote

How to make rhubarb, ginger and blueberry compote recipe - Each serving provides 124 calories, 2 g protein, <1 g fat (0 g saturated fat), 26 g carbohydrate (25 g sugars), 4 g fiber, 20 mg sodium

SERVES: 4

PREPARATION: 5 MINUTES, COOKING: 10 MINUTES, PLUS 30 MINUTES CHILLING (OPTIONAL)

Ingredients:
1 1/4 pounds (600 g) rhubarb
3 tablespoons (45 ml) sugar
1/4 cup (50 g) crystallized ginger, cut into very thin slices
1/2 cup (125 g) blueberries

Method:
1 Cut the rhubarb into 1 inch (2.5 cm) lengths and place in a large saucepan. Sprinkle the sugar over the rhubarb and add 1 tablespoon (15 ml) water. Cook over high heat for 30 seconds, or until the sugar begins to dissolve.

2 Reduce the heat to medium or medium–low, so that the rhubarb simmers. Cover the pan and simmer for 5–8 minutes, stirring once, until the rhubarb is tender but not mushy.

3 Remove the pan from the heat, add the crystallized ginger slices and blueberries and stir gently to combine. Serve warm, or chill for 30 minutes before serving.

COOK’S TIP
+ Small, fresh stalks of rhubarb are usually tender and need just the ends of the stalks trimmed and the poisonous leaves discarded. Larger or older stalks should be thinly peeled to remove the skin, which can be stringy.

rhubarb, ginger and blueberry compote

date and orange salad

How to make date and orange salad recipe - Each serving provides 179 calories, 4 g protein, 4 g fat (<1 g saturated fat), 32 g carbohydrate (30 g sugars), 6 g fiber, 9 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, PLUS 1 HOUR CHILLING, COOKING: 10 MINUTES

Ingredients:
1 pinch of saffron threads
3 cardamom pods, bruised
1 inch (2.5 cm) strip lemon zest
1 tablespoon (15 ml) honey
1 teaspoon (5 ml) rosewater
3 large oranges, peeled, thickly sliced
8 fresh dates, pitted and quartered
2 tablespoons (30 ml) toasted pistachios, roughly chopped
2 tablespoons (30 ml) toasted slivered almonds

Method:
1 Combine 1/2 cup (125 ml) water, the saffron threads, cardamom, strip of lemon zest and honey in a saucepan over medium heat. Stir until the mixture comes to a boil, reduce the heat to low and simmer for 4–5 minutes, or until slightly thickened. Discard the zest. Stir in the rosewater and let cool.

2 Combine the oranges and dates in a serving bowl. Pour the rosewater syrup over the oranges, cover and refrigerate for 1 hour. Remove and discard the cardamom pods.

3 Sprinkle the salad with the pistachios and almonds and serve.

COOK’S TIP
+ Bruise the cardamom pods by putting them on a chopping board and gently pressing down with the flat side of a knife blade until the pods flatten and open slightly at one end. This helps release the flavor of the cardamom.

date and orange salad

mango cream in brandy snap baskets

How to make mango cream in brandy snap baskets recipe - Each serving provides 183 calories, 5 g protein, 7 g fat (2 g saturated fat), 25 g carbohydrate (20 g sugars), 2 g fiber, 60 mg sodium

SERVES: 6

PREPARATION: 15 MINUTES, COOKING: NONE

Ingredients:
1 large mango
2 passion fruit
1 tablespoon (15 ml) good-quality lemon curd
1 teaspoon (5 ml) finely grated lemon zest
1 cup (200 ml) low-fat Greek-style yogurt
6 brandy-snap baskets (available at specialty food stores or online)
1 tablespoon (15 ml) chopped pistachios
fresh mint leaves, to garnish

Method:
1 Remove the flesh from the mango. Chop half, put in a food processor or blender and process to a smooth purée; put into a bowl. Chop the remaining mango flesh into smaller pieces and set aside.

2 Cut the passion fruit in half and scoop the seeds and pulp into the mango purée. Stir in the lemon curd, lemon zest and yogurt and fold together until well combined.

3 Spoon the fruit and yogurt cream into the brandy-snap baskets and top with the mango. Scatter a few chopped pistachios over the top of each serving and garnish with mint leaves. Serve immediately while the baskets are crisp.

mango cream in brandy snap baskets

passion fruit and honey zabaglione

How to make passion fruit and honey zabaglione recipe - Zabaglione is a classic Italian dessert of egg yolks whisked over heat until thickened. The egg yolks are traditionally flavored with sweet Marsala dessert wine, but this fruity version uses passion fruit juice. It’s extra delicious when scooped up with ladyfinger biscuits or strawberries.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
4 passion fruit
1 tablespoon (15 ml) boiling water
3 tablespoons (45 ml) honey
4 large egg yolks
2 teaspoons (10 ml) lemon juice

Method:
1 Cut each passion fruit in half and scoop the pulp and seeds into a sieve set over a large heatproof bowl. Sieve the fruit thoroughly, trickle the boiling water over the seed mixture in the sieve and scrape again with a spoon. Scrape any pulp from underneath the sieve into the bowl, too. Discard the seeds.

2 Half-fill a saucepan with boiling water and heat to a simmer. Put the honey, egg yolks and lemon juice into the bowl containing the passion fruit juice and beat well with an electric mixer. Set the bowl over the pan of barely simmering water and continue to whisk until the mixture is pale and thick and holds a trail when the beaters are lifted out. This takes about 10 minutes and the mixture will look like a slightly soft, sponge mixture when ready. Make sure the water is barely simmering.If you let it boil, the eggs will separate.

3 Remove the bowl from the pan and continue to whisk for another 1 minute. Spoon or pour the mixture into four glasses and serve immediately.

Each serving provides
130 calories, 3 g protein, 5 g fat (1 g saturated fat), 19 g carbohydrate (19 g sugars), 3 g fiber, 16 mg sodium

Serve the bowl of zabaglione as a dip, keeping it warm over a small saucepan of hot water at the table. Offer chunks of banana, strawberries, cherries, ladyfinger biscuits and biscotti to dip.
To make a classic zabaglione use 2 tablespoons (30 ml) superfine sugar and 2/3 cup (150 ml) sweet Marsala instead of the passion fruit, honey and lemon juice.

passion fruit and honey zabaglione

baked custard

How to make baked custard recipe - There is nothing quite so comforting as a bowl of silky smooth, warm custard the perfect marriage of milk, sugar and eggs, and the foundation for so many other desserts. Grate some fresh nutmeg over the top and enjoy the warm sweet–spicy aromas and flavors.

SERVES: 6

PREPARATION: 10 MINUTES, COOKING: 25 MINUTES

Ingredients:
2 teaspoons (10 ml) vegetable oil, for greasing
2 1/2 cups (625 ml) low-fat milk
4 eggs
1/2 cup (115 g) superfine sugar
1 teaspoon (5 ml) vanilla extract
pinch of freshly grated nutmeg

Method:
1 Preheat the oven to 350°F (180°C). Lightly oil six 3/4 cup (175 ml) ovenproof dishes or ramekins.

2 Heat the milk in a small saucepan over medium heat until the milk just comes to a boil.

3 Meanwhile, whisk the eggs, sugar and vanilla in a large pitcher or bowl until the sugar has dissolved. Whisking constantly, gradually add the hot milk—don’t whisk too vigorously though, as you don’t want lots of froth on top of the custard. Pour the custard into the prepared dishes and sprinkle lightly with nutmeg.

4 Fold a clean dish towel and place it in a large baking pan. Set the dishes on the towel and pour in enough boiling water to come halfway up the sides of the dishes.

5 Bake for 20 minutes, or until the custards are just set but still wobbly (the tip of a small knife should come out clean). Carefully lift the dishes out of the baking pan. Serve warm, at room temperature or chilled.

COOK’S TIPS
+ If you’d prefer to make one large custard, use a 5 cup (1.25 liter) baking dish and increase the cooking time to 30 minutes.
+ For a custard tart, make only half the custard. Place a baked 8 inch (20 cm) tart shell on a baking sheet, put it in the oven, and carefully pour in the custard. (This is easier than transferring the filled tart shell to the oven.) Sprinkle with nutmeg and bake for 30 minutes, or until set. Cool, and cut into wedges.

Each serving provides
190 calories, 9 g protein, 5 g fat (1 g saturated fat), 26 g carbohydrate (26 g sugars), 0 g
fiber, 107 mg sodium

Food Fact
EGGS provide high-quality protein as well as iron and fat-soluble vitamins A and E. Although egg yolks contain cholesterol, it has a small and insignificant effect on blood cholesterol levels (saturated and trans fats in our diet have a much larger role to play). To boost your intake of good fats, look for eggs that have been enriched with omega-3 fats.

baked custard

tropical phyllo baskets

How to make tropical phyllo baskets recipe - This fruity dessert is made with sheets of phyllo, baked in a muffin pan to make crisp, petal-like baskets. They’re filled with a creamy mango purée and topped with papaya, pineapple and pomegranate seeds.

SERVES: 6

PREPARATION: 35 MINUTES, COOKING: 5 MINUTES

Ingredients:
1 tablespoon (20 ml) unsalted butter, melted
3 sheets phyllo pastry, 12 x 20 inches (30 x 50 cm) each

Fruit filling:
1 large mango
2 tablespoons (30 ml) reduced-fat fromage frais or Greek-style yogurt
1 papaya, cubed
1 small pineapple, cubed
seeds from 1 small pomegranate
finely grated zest of 1 lime

Method:
1 Preheat the oven to 375° (190°C). Using a little melted butter, lightly grease six cups of a standard muffin pan (or use individual muffin pans if you have them).

2 Lay the phyllo sheets on the work surface, one on top of the other. Cut the stack into 4 inch (12.5 cm) squares, trimming off the excess pastry. You will have 24 squares.

3 Line each muffin cup with one square of phyllo pastry and brush very lightly with melted butter. Place another square on top, with the corners offset, and brush with butter. Continue layering the phyllo squares in this way, using four sheets for each basket. Bake the phyllo baskets for 5–6 minutes, or until golden. Let cool.

4 To make the fruit filling, slice the mango flesh from the pit, chop into small chunks and put into a blender or food processor. Add the fromage frais and blend to form a smooth purée.

5 Shortly before serving, spoon the mango purée into the phyllo baskets. Top with the papaya and pineapple, then scatter with the pomegranate seeds and lime zest.

Each serving provides
156 calories, 4 g protein, 3 g fat (2 g saturated fat), 27 g carbohydrate (19 g sugars), 4 g fiber, 118 mg sodium

PAPAYA is a useful source of vitamin A, derived from its beta-carotene content. It also provides good amounts of vitamin C plus calcium, iron and zinc.

POMEGRANATE SEEDS are deliciously sweet–tart and crunchy, and provide some vitamin C and fiber.

tropical phyllo baskets

old fashioned secret ingredient chocolate cake

How to make old fashioned secret ingredient chocolate cake recipe - Shhhh . . . don’t let on that the secret in this delectable to-die-for cake is actually tomato juice, which adds surprising richness and moisture to the batter.

SERVES: 16

PREPARATION: 15 MINUTES, COOKING: 30 MINUTES

Ingredients:
3/4 cup (175 ml) tomato juice
1/4 cup (50 ml) water
2/3 cup (150 g) unsweetened cocoa powder
2 1/4 cups (550 g) all-purpose flour
1 teaspoon (5 ml) baking soda
1/2 teaspoon (2 ml) baking powder
1/4 teaspoon (1 ml) salt
1 1/2 cups (375 g) sugar
1/2 cup (125 ml) vegetable oil
3 large eggs
1 1/2 teaspoons (7 ml) vanilla extract

Icing:
1 ounce (25 g) unsweetened chocolate
2 tablespoons (30 ml) low-fat (1%) milk
1 tablespoon (15 ml) unsweetened cocoa powder
4 ounces (125 g) one-third-less-fat cream cheese
2 1/2 cups (625 g) confectioner’s sugar, sifted
1/2 cup (125 g) seedless raspberry jam

Method:
1 Preheat oven to 350°F (180°C). Coat two 9 inch (23 cm) round cake pans with nonstick cooking spray.

2 In small saucepan, bring tomato juice and water to a boil. Whisk in cocoa powder until smooth. Remove from heat.

3 In medium bowl, stir together flour, baking soda, baking powder, and salt.

4 In large bowl, beat together sugar, oil, eggs, and 1 teaspoon (5 ml) vanilla extract until combined. Beat in cocoa mixture. Beat in flour mixture just until evenly moistened. Divide batter between prepared pans.

5 Bake until toothpick inserted in centers of cakes comes out clean, 25 to 30 minutes. Transfer pans to wire rack. Let cool 10 minutes. Turn cakes out onto rack. Let cool completely.

6 Prepare icing: In medium microwave-safe bowl, microwave together chocolate and milk on high power 1 minute. Stir until smooth. Whisk in cocoa powder until smooth. Whisk in cream cheese and 1/2 teaspoon (2 ml) vanilla extract. Stir in confectioner’s sugar until combined.

7 Place one cake layer on flat plate or platter. Spread top of this layer with jam. Place remaining layer over layer with jam on it. Spread icing over sides and top of cake.

Each serving provides
350 calories, 5 g protein, 11 g fat (2.5 g saturated fat), 61 g carbohydrate (44 g sugars), 2 g fiber, 210 mg sodium

old fashioned secret ingredient chocolate cake

raspberry and passion fruit sponge roll

How to make raspberry and passion fruit sponge roll recipe - This light, almost fat-free sponge cake, rolled up around a crushed raspberry and passion fruit filling, makes a very delicious dessert. It’s ideal for late summer, when red ripe raspberries are at their sweetest.

SERVES: 8

PREPARATION: 20 MINUTES, COOKING: 10 MINUTES

Ingredients:
2 3/4 cups (340 g) raspberries, plus extra to serve
1/4 cup (30 g) confectioners’ sugar, sifted
4 passion fruit, halved
a few sprigs fresh mint, to garnish

Sponge:
3 large eggs
1/2 cup (115 g) raw superfine sugar
3/4 cup (110 g) all-purpose flour
1 tablespoon (15 ml) tepid water

Method:
1 Put half of the raspberries into a bowl with the confectioners’ sugar and crush lightly with a fork. Scoop out the passion fruit pulp and stir into the raspberries.

2 Preheat the oven to 400°F (200°C). Grease a 9 x 13 inch (23 x 33 cm) Swiss roll pan and line the bottom with parchment paper.

3 To make the sponge, put the eggs and sugar in a large bowl and beat with an electric mixer until very thick and pale, and the mixture leaves a trail on the surface when the beaters are lifted out.

4 Sift half of the flour over the mixture and gently fold it in with a large metal spoon. Sift over the remaining flour and fold in together with the tepid water.

5 Pour the mixture into the prepared pan and shake gently to fill the corners. Bake for 10–12 minutes, or until the sponge is golden and springs back when pressed gently.

6 Turn out onto a sheet of parchment paper that is slightly larger than the sponge. Peel off the lining paper. Trim the crusty edges of the sponge.

7 Spread the crushed raspberry mixture over the hot sponge, leaving a 1/2 inch (1 cm) border. Scatter the reserved raspberries over the sponge. Carefully roll up the sponge from one of the short edges and place, seam side down, on a serving plate. Garnish with a few extra raspberries and the mint sprigs and serve warm or cold, cut into slices.

Each serving provides
171 calories, 5 g protein, 3 g fat (1 g saturated fat), 31 g carbohydrate (21 g sugars), 4 g fiber, 32 mg sodium

BERRIES are bursting with vitamin C, and are rich in dietary fiber. They are also an excellent source of immune-enhancing antioxidants.

raspberry and passion fruit sponge roll

hot raspberry souffles

How to make hot raspberry souffles recipe - Soufflés make an impressive dinner party finale and aren’t as difficult to make as you might think. Once cooked, they must be eaten straight from the oven to capture the light, melt-in-your-mouth texture. These hot soufflés are made with raspberries, giving them a beautiful color as well as fruity flavor.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 15 MINUTES

Ingredients:
2 teaspoons (10 ml) unsalted butter, at room temperature
1/3 cup (100 g) superfine sugar
1 cup (250 g) raspberries
1 tablespoon (15 ml) kirsch or cherry liqueur (optional)
4 large egg whites
2 teaspoons (10 ml) confectioners’ sugar
cream, to serve (optional)

Method:
1 Before you sit down to your main course, preheat the oven to 375°F (190°C). Grease the insides of four 1 cup (250 ml) soufflé dishes or ramekins with butter, and coat evenly with some of the superfine sugar, tapping out the excess. Place the dishes on a baking sheet.

2 Purée the raspberries by pressing the fruit through a sieve, using the back of a spoon. Stir the kirsch, if using, into the purée.

3 When you have finished the main course, whisk the egg whites with an electric mixer until stiff but not dry, and gradually whisk in the remaining superfine sugar. Beat until the mixture is shiny.

4 Using a large metal spoon, carefully fold the raspberry purée into the egg whites, and spoon the mixture into the dishes and make a swirl on top of each. Leaving space above for the soufflés to rise, cook in the center of the oven for 12–14 minutes, or until well risen and lightly set.

5 Remove the soufflés from the oven and sift the confectioners’ sugar over the top of each. If you like, serve drizzled with a little cream.

Each serving provides
180 calories, 4 g protein, 2 g fat (1 g saturated fat), 32 g carbohydrate (30 g sugars), 3 g fiber, 56 mg sodium

hot raspberry souffles

coconut topped sweet potato pudding

How to make coconut topped sweet potato pudding recipe - Sweet potatoes come in various skin and flesh colors, from cream to purple to pinkyorange, and their use is not limited to savory dishes. The orange variety is used here for its intense sweetness and moist flesh, which goes well with spices such as ginger, cinnamon and nutmeg.

SERVES: 10

PREPARATION: 15 MINUTES, COOKING: 2 HOURS

Ingredients:
2 teaspoons (10 ml) vegetable oil
2 orange sweet potatoes, about 1 pound (500 g), peeled, grated
1 1/2 cups (375 ml) light evaporated milk
1 tablespoon (15 ml) vegetable oil
1/2 cup (115 g) firmly packed soft brown sugar
2 tablespoons (30 ml) orange juice concentrate
1/2 teaspoon (2 ml) ground ginger
1/2 teaspoon (2 ml) ground cloves
1/2 teaspoon (2 ml) ground allspice
pinch of salt
1 large egg, lightly beaten
4 large egg whites, lightly beaten
1/2 cup (30 g) shaved coconut

Method:
1 Preheat the oven to 350°F (180°C). Lightly grease an 8 cup (2 liter) baking dish with the oil.

2 Combine all the ingredients except the coconut in a large bowl. Pour the sweet potato mixture into the baking dish and cover with foil.

3 Bake for 1 hour. Top with the coconut and bake for another 10 minutes, or until the center is set and the coconut turns golden.

Each serving provides
178 calories, 7 g protein, 6 g fat (3 g saturated fat), 25 g carbohydrate (20 g sugars), 1 g fiber, 137 mg sodium

Superfood
SWEET POTATOES are an excellent source of beta-carotene, fiber and vitamins C and A. They are particularly recommended for people with diabetes because they have a low glycemic index.

coconut topped sweet potato pudding

mulled grape jelly

How to make mulled grape jelly recipe - Jellies are not just for kids. This sophisticated version is made using a refreshing spiced wine, which becomes a jelly studded with fresh grapes. These jellies satisfy a sweet tooth and are virtually fat free and they definitely look lovely served in a sparkling glass dish or wine glass.

SERVES: 4

PREPARATION: 10 MINUTES, PLUS CHILLING AND 4 HOURS SETTING, COOKING: 10 MINUTES

Ingredients:
1 cup (250 g) seedless red or black grapes
1/2 small orange
1 cup (250 ml) red wine
2 star anise
2 tablespoons (30 ml) superfine sugar
2 teaspoons (10 ml) powdered gelatin
1 cup (250 ml) red grape juice
Greek-style yogurt, to serve
pinch of freshly grated nutmeg, to serve

Method:
1 Leave the grapes whole or cut them in half if large, and divide among four large glass tumblers or dishes. Put in the fridge to chill.

2 Meanwhile, make the jelly. Thinly slice a long strip of zest from the orange half, squeeze the juice from the orange and set aside. Place the zest in a saucepan with the wine and star anise. Heat gently until almost boiling, reduce the heat, cover and simmer for 10 minutes. Remove the pan from the heat, add the sugar and stir until it has dissolved.

3 Strain the sweetened wine into a bowl. Sprinkle the gelatin over the surface and stir gently until dissolved. Add the reserved orange juice and the grape juice and set aside to cool for 5 minutes, or until the liquid is lukewarm.

4 Pour the jelly mixture over the grapes in the glasses and set aside until completely cool, then transfer to the fridge for 4 hours, or until set.

5 Serve each jelly topped with a little yogurt and sprinkled with nutmeg.

Each serving provides
176 calories, 3 g protein, 1 g fat (<1 g saturated fat), 29 g carbohydrate (27 g sugars), 1 g fiber, 25 mg sodium

mulled grape jelly

fresh berries with sabayon sauce

How to make fresh berries with sabayon sauce recipe - Each serving provides 211 calories, 3 g protein, 4 g fat (1 g saturated fat), 24 g carbohydrate (24 g sugars), 3 g fiber, 11 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 cup (250 g) strawberries or blueberries
1 cup (125 g) raspberries
3 egg yolks
1/3 cup (80 g) superfine sugar
1/2 cup (125 ml) brandy, rum or orange-flavored liqueur

Method:
1 Hull the strawberries, and divide the strawberries and raspberries among four dessert glasses.

2 Put the egg yolks and sugar in a heatproof bowl and whisk to combine. Place the bowl over a saucepan of gently simmering water (or use a double boiler) and cook gently, whisking constantly, for 2–3 minutes, or until warm and creamy.

3 Whisking continuously, add the brandy in a thin steady stream, and continue to whisk for another 10–12 minutes, or until the sauce is thick. Remove from the heat.

4 Spoon the sabayon sauce over the berries and serve immediately. You can serve this dessert on its own, or accompany it with crisp dessert biscuits.

fresh berries with sabayon sauce

lemon mousse with strawberries

How to make lemon mousse with strawberries recipe - Each serving provides 148 calories, 5 g protein, 3 g fat (1 g saturated fat), 26 g carbohydrate (25 g sugars), 1 g fiber, 52 mg sodium

SERVES: 8

PREPARATION: 20 MINUTES, PLUS 3 HOURS CHILLING, COOKING: 5 MINUTES

Ingredients:
1 cup (250 g) strawberries, hulled and sliced thickly
2 teaspoons (10 ml) powdered gelatin
3/4 cup (165 g) sugar
2 teaspoons (10 ml) finely grated lemon zest
1/2 cup (125 ml) freshly squeezed lemon juice
1 tablespoon (15 ml) extra light olive oil
1 large egg
1 1/3 cups (340 ml) fat-free plain yogurt

Method:
1 Put 3 tablespoons (45 ml) cold water in a small bowl. Sprinkle gelatin evenly over the water; let soften for 5 minutes.

2 Put another 3 tablespoons (45 ml) water, the sugar, lemon zest, lemon juice, oil and egg in a saucepan and whisk together until well combined. Place the pan over a low heat and cook, whisking constantly, for about 5 minutes, or until the mixture is hot. Whisk in the softened gelatin and cook, whisking constantly, until the gelatin has dissolved.

3 Remove from the heat, transfer the lemon mixture to a bowl and cool to room temperature, whisking occasionally. Whisk in the yogurt.

4 Layer the strawberries and lemon mousse into eight dessert bowls and place in the fridge to chill for about 3 hours, or until set.

lemon mousse with strawberries

bulgur pudding

How to make bulgur pudding recipe - Creamy and comforting, this Middle Eastern–inspired dessert is a whole-grain alternative to rice pudding. Bulgur comes in coarse, medium and fine grains; choose
fine or medium for desserts.

SERVES: 6

PREPARATION: 10 MINUTES, PLUS 20 MINUTES SOAKING AND 2 HOURS, CHILLING, COOKING: 10 MINUTES

Ingredients:
1/3 cup (60 g) fine or medium bulgur, rinsed
1/4 teaspoon (1 ml) ground cardamom
1 1/4 cups (300 ml) low-fat milk
2/3 cup (85 g) raisins
1/4 teaspoon (1 ml) ground cinnamon
1 tablespoon (15 ml) honey
1 large egg
1/2 teaspoon (2 ml) vanilla extract
1 tablespoon (15 ml) grated lemon zest
4 tablespoons (60 ml) chopped pistachios or toasted slivered almonds

Method:
1 Combine the bulgur, cardamom and 1 cup (250 ml) water in a saucepan over medium–high heat. Bring to a simmer, remove the pan from the heat, cover and set aside for about 20 minutes, or until the bulgur is tender. Drain in a sieve and press out the excess water, and return the bulgur to the pan.

2 Add the milk, raisins, cinnamon and honey and simmer over medium–high heat, stirring often. Reduce the heat to medium–low and cook, stirring, for 2 minutes.

3 Whisk the egg in a bowl. Gradually stir the bulgur mixture into the egg. Return the egg and bulgur mixture to the pan and cook over medium–low heat, stirring constantly, for 1–2 minutes, or until slightly thickened. Do not allow the mixture to boil. (You can use an instant-read thermometer to gauge readiness; pudding should reach a temperature of 158°F (70°C.)

4 Transfer the mixture to a clean bowl and stir in the vanilla and half of the lemon zest. Let cool slightly, cover and refrigerate for 2 hours, or until chilled.

5 Divide the bulgur pudding among four bowls and sprinkle each with 1 tablespoon (15 ml) pistachios. Top with the remaining lemon zest.

Each serving provides
171 calories, 7 g protein, 5 g fat (1 g saturated fat), 25 g carbohydrate (19 g sugars), 3 g fiber, 52 mg sodium

Bulgur is often referred to as cracked wheat but it is actually a more refined version. The whole grains are cooked until they crack; they are then dried and ground. Bulgur retains the nutrients of the whole wheat grain without the long cooking times that are usually needed with whole-grain foods.

bulgur pudding

pan-fried salmon with baby spinach

How to make pan-fried salmon with baby spinach recipe - The heat from the cooked salmon is all it takes to soften fresh spinach leaves and enhance their flavor. Serve with tagliatelle for a warm, vitamin-rich, multi-textured salad.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 5 MINUTES

Ingredients:
10 ounces (300 g) tagliatelle
1 cup (100 g) baby spinach leaves
20 fresh basil leaves
2 tablespoons (30 ml) olive oil
1 pound (500 g) skinless salmon fillet, cut in 11/2 inch (4 cm) pieces
1/4 cup (40 g) pimento-stuffed green olives, halved
grated zest and juice of 1 lemon
2 scallions, finely chopped
1 cup (250 g) cherry tomatoes, halved

Method:
1 Cook the tagliatelle in a large saucepan of boiling water for 10 minutes, or until al dente.

2 Meanwhile, divide the spinach among four plates and sprinkle each portion with five basil leaves.

3 Heat the oil in a large frying pan over high heat. Add the salmon pieces and cook for 4 minutes, turning occasionally, until they are opaque but soft. Add the olives, lemon zest, lemon juice and scallions to the pan. Let bubble and heat through for a few seconds, then spoon the salmon and olive mixture and the juices over each bed of spinach and basil.

4 Add the tomatoes to the pan and stir them around for 30 seconds to heat through and to pick up any brown bits from bottom of the pan. Spoon the tomatoes over the salmon and serve with the tagliatelle.

OTHER IDEAS
+ Instead of the baby spinach, use a mix of arugula, mizuna and watercress.
+ Use scallops (without the roe) or calamari rings instead of the salmon.

Each serving provides
533 calories, 34 g protein, 20 g fat (4 g saturated fat), 54 g carbohydrate (2 g sugars), 5 g fiber, 284 mg sodium

SALMON is an excellent source of protein and is also high in vitamin A (for healthy eyes and skin) and vitamin D (needed to make bones strong and guard against osteoporosis). Salmon is also a beneficial source of selenium, which helps to boost the immune system and regulate the thyroid gland.

pan-fried salmon with baby spinach

mediterranean seafood pie

How to make mediterranean seafood pie recipe - Each serving provides 375 calories, 28 g protein, 12 g fat (3 g saturated fat), 38 g carbohydrate (5 g sugars), 6 g fiber, 342 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 25 MINUTES
2 pounds (1 kg) potatoes
1 1/2 tablespoons (22 ml) olive oil
1 large leek, white part only, thinly sliced
1 clove garlic, crushed
14 1/2 ounce (400 ml) can diced tomatoes
1/4 teaspoon (1 ml) dried oregano
2/3 pound (350 g) frozen cooked mixed seafood, including mussels, shrimp and squid
freshly ground black pepper
1/4 cup (25 g) grated Parmesan

Method:
1 Peel the potatoes and cut into 1–2 inch (3–5 cm) chunks. Bring a saucepan of water to a boil, add the potatoes and return to a boil. Simmer 10 minutes, or until tender.

2 Meanwhile, preheat the broiler to high. Heat the oil in a large saucepan over a medium–high heat and cook the leek and garlic for 2–3 minutes, stirring, until the leek has softened. Add the tomatoes, rinsing out the can with 1 tablespoon (15 ml) water. Add the oregano and bring to a boil. Reduce the heat, cover and simmer for 2 minutes.

3 Add the seafood to the pan and return to a boil. Stir, cover the pan and simmer for another 2 minutes, or until seafood is thoroughly heated through. Season with pepper. Pour the seafood mixture into a 6-cup (1.5 liter) ovenproof dish.

4 Drain the potatoes, mash them and spoon them evenly over the top of the seafood, forking them up to the edge of the dish. Sprinkle with the Parmesan and broil for 12–13 minutes, or until the topping is golden.

mediterranean seafood pie

roasted salmon with green beans

How to make roasted salmon with green beans recipe - Each serving provides 442 calories, 36 g protein, 20 g fat (4 g saturated fat), 29 g carbohydrate (3 g sugars), 6 g fiber, 226 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 1/2 pounds (750 g) small new potatoes, scrubbed
2 tablespoons (30 ml) olive oil
pinch of salt and freshly ground black pepper
1 tablespoon (15 ml) piri piri spice mix (available from specialty food stores)
4 salmon fillets, about 5 ounces (150 g) each, skin removed
5 ounces (150 g) green beans, trimmed
5 ounces (150 g) sugar snap peas

Method:
1 Preheat the oven to 425°F (220°C). Line two baking pans with parchment paper.

2 Cut the potatoes lengthwise into wedges and toss them in a large bowl. with 1 tablespoon (15 ml) of oil; season with salt and pepper. Put the potatoes in a single layer on one of the pans. Rub the spice mix evenly over each side of the salmon fillets. Place them on the other pan; drizzle each portion with 1/2 teaspoon (2 ml) oil. Roast potatoes for 15 minutes, roast the salmon filets for 8–10 minutes, depending on their thickness.

3 While the fish is roasting, bring a saucepan of water to a boil. Add the beans and sugar snaps and cook over a medium–high heat for 2–3 minutes, or until just tender. Drain and season with pepper.

4 Serve the salmon with the potatoes, green beans and sugar snap peas.

roasted salmon with green beans

baked fish parcels

How to make baked fish parcels recipe - Lay a piece of fish on a bed of greens, season it with a few aromatics and wrap it up tightly in a parcel and you have a simple, easy way to cook fish—and seal in all the nutrients, too.

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 1/4 cups (280 g) mixed Asian greens, such as bok choy and Chinese cabbage, chopped
4 fish steaks, such as halibut or haddock, about 5 ounces (140 g) each
grated zest and juice of 1/2 small orange
3 tablespoons (45 ml) shredded fresh basil
2 garlic cloves, finely chopped
1/2 cup (125 ml) dry white wine
1 tablespoon (15 ml) olive oil
1/2 bulb fennel, very thinly sliced
1 carrot, cut into thin strips
freshly ground black pepper

Bulgur and herb pilaf:
1 cup (200 g) bulgur
1 tablespoon (15 ml) olive oil
juice of 1/2 lemon
1 garlic clove, finely chopped
2 tablespoons (30 ml) shredded fresh basil
2 tablespoons (30 ml) chopped fresh cilantro leaves
3 scallions, thinly sliced

Method:
1 Preheat the oven to 465°F (240°C). Cut four 12 inch (30 cm) squares of foil or parchment paper. Arrange one-quarter of the chopped Asian greens in the middle of each square. Top with a piece of fish and cover with orange zest and juice, basil, garlic, wine, oil, fennel and carrot. Season to taste with pepper. Fold the foil over to form a parcel, leaving a little air inside so the ingredients can steam; twist the edges to seal. Place the parcels on a baking sheet. Set aside.

2 To make the bulgur and herb pilaf, combine the bulgur with 33/4 cups (900 ml) water in a large saucepan and bring to a boil. Reduce heat to medium–low, cover and cook for 12–15 minutes, or until just tender. Drain the bulgur if necessary.

3 While the bulgur is cooking, put the fish parcels into the oven and bake for 10 minutes. Open one of the parcels to check that the fish is cooked; it will flake easily when tested with a fork.

4 Fluff the bulgur with a fork and mix in the oil, lemon juice, garlic, basil, cilantro and scallions. Season to taste with pepper. Serve one fish parcel to each person, and let them open it at the table (take care as steam is hot). Serve the bulgur pilaf separately in a bowl.

OTHER IDEAS
+ Cod or tuna can be used instead of halibut or haddock.
+ Replace the white wine with orange juice.

Each serving provides
396 calories, 31 g protein, 11 g fat (2 g saturated fat), 34 g carbohydrate (4 g sugars), 9 g fiber, 167 mg sodium

baked fish parcels

scallops with noodle stir-fry and watercress

How to make scallops with noodle stir-fry and watercress recipe - Each serving provides 412 calories, 19 g protein, 16 g fat (2 g saturated fat), 46 g carbohydrate (5 g sugars), 7 g fiber, 198 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
1 cup (200 g) dried thin egg noodles
2/3 pound (300 g) scallops
1 clove garlic, crushed
grated zest of 1 lemon
1 teaspoon (5 ml) English mustard
4 sprigs fresh tarragon
3 tablespoons (45 ml) olive oil
2 1/2 cups (600 g) ready-to-use stir-fry vegetables, such as broccoli, peppers, zucchini and cabbage
2/3 cup (150 g) watercress, trimmed

Method:
1 Put the noodles in a large heatproof bowl and cover generously with boiling water. Cover and set aside for 5 minutes, or until softened.

2 Cut the scallops in half widthwise and put into a bowl. Add the garlic, lemon zest, mustard, tarragon and 2 tablespoons (30 ml) of the oil. Mix well and set aside.

3 Heat the remaining oil in a wok or large frying pan over medium heat, add the vegetables and stir-fry for 5 minutes.

4 Drain the noodles, wipe the bowl with paper towels and return the noodles to the warm bowl. Add the vegetables and mix well. Set aside.

5 Add the scallops to the wok, along with all the marinade, and cook for 2–3 minutes, turning the scallops once, then remove from the wok. Divide the vegetable and noodle mixture among four large plates, and arrange the scallops and watercress on the plates.

6 Add 1/3 cup (75 ml) water to the wok and bring to a boil, stirring to loosen all the browned bits. Boil hard for a few seconds and spoon the boiling juices over the watercress to wilt it slightly. Serve immediately.

scallops with noodle stir-fry and watercress