How to make quick mixed berry and almond delights

A nutty but light topping of fibre-rich almonds and oats transforms a package of frozen mixed berries into a super-charged dessert that combines comfort food eating with healthy treating. There is good evidence that a handful of nuts, especially almonds, eaten daily, can lower harmful cholesterol. Almonds contain seven grams of fibre per 73 grams (1/3 cup), good news because high-fibre foods may protect against bowel cancer. Here's a tasty way to add almonds to your diet.

Preparation 10 minutes

Cooking 20 minutes

Serves 4

• 400 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 g (2 tbsp) honey
• 80 ml (1/3 c) low-fat (1%) milk
• 2 g (1/2 tsp) almond extract

1. Preheat the oven to 200°C (400°F). Divide the frozen berries among four 250 millilitre/10 centimetre diameter (one cup/four inch diameter) ramekins.

2. 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 and 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 (see Cook's tip).

3. 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.

4. 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 is achieved when the mixture drops easily off your spoon when tapped against the side of the bowl. The mixture should be firm and not sloppy.

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