2 guilt-free super foods desserts: Pan-fried bananas and blueberry crème brûlée

The fibre in bananas, both soluble and insoluble, helps to protect the body against bowel cancer, stabilize blood glucose levels and lower harmful blood cholesterol. Bananas also contain vitamin B6, important for making red blood cells and breaking down protein and fats.

Preparation 5 minutes

Cooking 5 minutes

Serves 4

What you need:

1. 4 bananas15 g
2. (1 tbsp) butter
3. 10 g (2 tsp) sunflower oil
4. 1 orange
5. 15 g (1 tbsp) dark brown sugar
6. Dash orange liqueur (optional)

Getting started:

1. Cut just-ripe bananas into bite-sized diagonal chunks.

2. Heat 15 grams (one tablespoon) butter in a large frying pan with 10 grams (two teaspoons) sunflower oil.

3. Add the banana chunks to the pan and cook for three minutes over medium heat until golden, then add the juice of the orange, soft dark brown sugar and a dash of orange liqueur, if using.

4. Stir for two minutes until bubbling then transfer to four plates, spoon the pan juices onto each plate and serve.

Cook's tips:

For an oven-baked dessert, add four whole bananas to an ovenproof dish with the flavourings and bake at 175°C (350°F) for 20 minutes, basting once or twice. Remove from the oven and sprinkle with five grams (one teaspoon) dried coconut per portion. A spoonful of crème fraîche would make a tasty addition to the bananas.

Nutritional information: 163 calories • 6 g fat • 2 g saturated fat • 28 g carbohydrates • 1 g protein • 1 g fibre

A nutritional supernova, blueberries are bursting with antioxidants that can offer protection against long-term health problems such as some cancers and heart disease. As fibre providers, blueberries also do their part in supporting a healthy digestive system and this recipe is sure to please your tastebuds.

Preparation: 5 minutes

Cooking: 12 minutes

Chilling: 1 hour

Serves 4

Ingredients:

1. 120 g (1/2 c) blueberries
2. 10 g (2 tsp) superfine or granulated sugar
3. 2 graham crackers
4. 275 g (1 1/4 c) low-fat crème fraîche
5. 5 ml (1 tsp) vanilla
6. 30 g (1 tbsp) brown sugar

Instructions:

1. Preheat the broiler to high.

2. Put blueberries, 15 millilitres (one tablespoon) of water and sugar in a pot over a medium-high heat and simmer for two minutes.

3. Spoon the blueberries, and any juice, into four 235 millilitre/10 centimetre diameter (one cup/four inch diameter) ramekins.

4. Put two graham crackers in a plastic bag and crush them with a rolling pin. Gently beat low-fat crème fraîche with vanilla extract in a bowl and stir in the cookie crumbs. Spoon the mixture over the blueberries and level the surface.

5. Sprinkle brown sugar evenly over each ramekin and broil for 10 minutes, or until the sugar caramelizes.

6. Cool slightly before transferring to the fridge to chill for one hour, or until the tops harden.

For a nutty crème brûlée, replace the graham crackers with 30 grams (two tablespoons) chopped blanched almonds.

Nutritional information: 185 calories • 13 g fat • 8 g saturated fat • 16 g carbohydrates • 2 g protein • 1 g fibre

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