Hot nights, cool dessert

Ingredients

1 punnet blueberries 1 punnet strawberries 2 dessertspoons raw pistachio kernels 2 dessertspoons unhulled sesame seeds

½ cup water3–4 fresh or dried dates Fresh juice of an orange Dark organic chocolate (optional) Serves 4

Method

Soak sesame seeds, pistachio nuts and dates in water overnight, at room temperature. The natural sugar in the dates makes a sweet syrup, and the seeds and  nuts soften. When ready to prepare, put berries in a bowl and pour orange juice over them. Chop and add dates and syrup with the seeds and nuts. Mix gently.

Serve as a dessert with low-fat yoghurt. For added antioxidants, top with chopped or shaved good-quality organic dark chocolate. It is also delicious on  porridge or cereal with yoghurt, or as a topping for pancakes for Sunday brunch.

Nutritional value

Berries are a rich source of antioxidants, anti-inflammatories and may play a role in the prevention of cancer and some age-related eye diseases. Blueberries, as well as strawberries, may help protect our memory and brain function. Strawberries contain the highest amount of vitamin C of all berries.

When berries are not available fresh, frozen ones can be used. The freezing process reduces some of the vitamin C but does not reduce the antioxidants.

Pistachio nuts and sesame seeds contain phytosterols,   a class of plant chemicals that help reduce cholesterol levels and improve heart health. Many women will notice an increase in cholesterol levels around  menopause.

Sesame seeds have the highest levels of phytosterols among the nuts and seeds. Unhulled sesame seeds are nine to 10 times higher in calcium than regular sesame seeds, which can contribute to the ovarall calcium in the diet. They are a little harder to find but worth the effort.

While seeds and nuts are high in calories, many weight-loss diets suggest a serve of up to two dessertspoons per day of raw seeds or nuts, as  they  also help to make you feel full.

Content updated June 17,  2008