How to make raspberry cream with mango and honey sauce

Everyone will love this lusciously smooth yet quick and healthy dessert. What's more, its bright jewel-like colours look great on any dinner-party table. Here are step-by-step directions on making this great antioxidant dessert.

Preparation time 10 minutes

Serves 4

• 250 ml (1 c) low-fat Greek yogurt or low-fat cream cheese
• 30 ml (2 tbsp) confectioners' sugar
• 1 large ripe mango
• 15 ml (1 tbsp) honey
• 250 ml (1 c) raspberries

1. Mix the yogurt or cream cheese with the confectioners' sugar. Cut the mango flesh from the pit, chop it into small chunks and purée in a blender or food processor. Stir the honey into the mango purée.

2. Set aside eight raspberries and reserve 20 grams (four teaspoons) of the sweetened yogurt or cream cheese. Divide the remainder of the raspberries among four glass dishes and top with the yogurt mixture, smoothing the surface with a knife or the back of a spoon.

3. Spoon the mango purée over the yogurt to cover. Top each portion with five millilitres (one teaspoon) of the reserved sweetened yogurt and decorate with two raspberries.

• Use a variety of fruit instead of raspberries — sliced strawberries, whole blueberries, pitted cherries, halved black or green grapes, kiwi, 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's smooth and creamy.
• As a change from mango, use 375 millilitres (1 1/2 cups) of fruit such as peaches, nectarines or plums to make a tasty purée to complement the raspberries.

•  Like other berries, raspberries are rich in anthocyanins and ellagic acid, powerful antioxidants that protect against cancer and heart disease.
• Raspberries also have a low glycemic index (GI), which means their natural sugars are released slowly into the bloodstream, helping keep blood glucose levels steady.

• To measure honey, dip a metal spoon into boiling water, dry off the water, and scoop up the honey — it will easily slide off the hot spoon. For creamed honey, use a round-blade knife to fill the bowl of a measuring spoon, then scrape the honey into the mango purée.

Nutritional information: 170 Calories, 2 g Fat, 1 g Saturated Fat, 30 g Carbohydrates, 6 g Protein, 4 g Fibre