A simple recipe for chocolatey orange and blueberry soufflé

A gooey soufflé, with its tempting deep cocoa colour, is baked over a vitamin-filled blueberry base, proving that even such an irresistible dessert can be good for you.

• Preparation: 10 minutes.
• Cooking: 12 minutes.
• Serves 4

Ingredients:

• 240 g (1 c) blueberries
• 2 eggs
• 60 g (4 tbsp) superfine sugar
• 45 g (3 tbsp) all-purpose flour
• 30 g (2 tbsp) unsweetened cocoa powder
• Grated zest and juice of 1 orange
• 2 g (1/2 tsp) confectioners' (icing) sugar, for dusting

Instructions:

1. Preheat the oven to 220°C (425°F). Place four 240 gram/10 centimetre diameter (one cup/four inch diameter) ramekins on a baking sheet and divide the blueberries among them.
2. Separate the eggs, putting the whites in a thoroughly clean bowl and the yolks in a separate bowl. Add the sugar, flour, cocoa powder, orange zest and juice to the egg yolks and beat to form a smooth batter.
3. Beat the egg whites with a whisk until they stand in stiff peaks. Use a large metal spoon to fold the egg whites into the batter.
4. Spoon the batter over the blueberries, leveling each surface, and bake for 12 minutes, or until the soufflés rise and are set.
5. Dust with confectioners' sugar and serve immediately.

Each serving contains:

• 208 calories
• 5 g fat
• 2 g saturated fat
• 35 g carbohydrates
• 7 g protein
• 3 g fibre

Acclaimed as one of the ultimate super foods, blueberries are packed full of phytochemicals, especially anthocyanins, which are thought to have anti-inflammatory effects in the body. Researchers believe that the berries may help to protect against some cancers and heart disease.

• When fresh blueberries are not available, use frozen ones or frozen mixed berries.

• When whisking egg whites, the bowl and beaters must be totally clean and grease-free or the whites will not stiffen.
• If you are preparing this dessert ahead of time, mix the chocolate batter a couple of hours in advance, cover and set it aside until needed. Put the egg whites in a separate bowl and whisk just before folding them into the chocolate batter.
• Make your own superfine sugar by whizzing granulated sugar in a food processor or blender.

Making a proper soufflé can be overwhelming, but it's not impossible! Keep this easy recipe in mind and you can make a healthy soufflé that's sure to impress.