A quick recipe for chocolate and pecan dip with fruit

Rich dark chocolate, crunchy nuts and sweet honey combine for a tempting dip that is actually chock full of healthy fruit. Read on for a delicious recipe and some health benefits you can take advantage of.

• Preparation: 10 minutes.
• Cooking: 5 minutes.
• Serves 4

Ingredients:

• 120 g (4 oz) dark chocolate
• 20 ml (4 tsp) honey
• 50 g (1/4 c) finely chopped pecans
• 120 g (1/2 c) low-fat cream cheese, softened
• Fresh fruit, such as bananas, pineapple chunks, mandarin orange segments, strawberries, pitted cherries (about 170 g/3/4 c per person)

Instructions:

1. Break the chocolate into 2.5 centimetre (one inch) pieces and place them in a small heatproof bowl or top of a double boiler. Drizzle in the honey and put the bowl over a pot of simmering water set over low heat for five minutes, stirring occasionally, or until the chocolate has melted.
2. Remove the bowl from the potn and cool slightly. Stir in 30 grams (two tablespoons) of the cream cheese and the pecans.
3. Gradually stir in the remaining cream cheese and transfer the dipping sauce to a large serving bowl or four individual bowls.
4. Prepare a selection of fresh fruit for serving with the chocolate and nut dipping sauce. Cut the fruit into bite-sized pieces and arrange them on a serving dish. Serve the sauce warm with the fresh fruit to dip.

Each serving has:

• 370 calories.
• 23 g fat.
• 9 g saturated fat.
• 32 g carbohydrates.
• 9 g protein.
• 5 g fibre.

• To prevent chocolate from separating when it is being melted, use a small pan that fits neatly under the bowl.
• It is essential to avoid getting water or steam in the chocolate because this will make the fat separate from the chocolate solids, causing the chocolate to become stiff and grainy. Do not overheat chocolate, as it burns easily.

• Rich in beneficial cholesterol-lowering unsaturated fats, pecans are good for the heart.
• In addition, they are high in fibre, omega-3s, B vitamins and vitamin E for healthy skin.
• Pecans also contain flavonoids, potent plant-based antioxidants that may help to protect against cancer.

Keep this recipe in mind for a healthy treat that the whole family will enjoy. Just remember that a little goes a long way, so take it easy and you'll be more saint than sinner.