When pondering what to eat for our Easter vegetarian feast last weekend, fruit fool - a light and creamy dessert simply made by combining fruit puree with softly whipped cream - was my dessert of choice. I’ve always loved fruit fools, particularly when made with stewed and pureed rhubarb or gooseberries, which back in my sugar-eating days (before I was older and much wiser) I liked to serve with homemade shortbread fingers for dunking.
Albeit that the first homegrown rhubarb is now in season, this more exotic, fragrant Mango and Passion Fruit Fool is all about its bright daffodil-yellow colour and abstract beauty, which reminds me of springtime and eggs - set off beautifully by serving it in delicate, glass teacups.
Don’t be alarmed by the extravagant amount of double cream used in the recipe. It’s deliberate. You could lighten things up a bit by substituting 100g of thick, natural Greek yogurt for the same amount of double cream before whipping them together and then folding in the fruit puree, but I like this gorgeous dessert just the way it is and consider it to be healthy.
Consuming saturated fat does not by itself make you fat. Weight watchers take note: A high-fat diet, makes it easier for people to lose weight, lower blood levels of triglycerides (the other circulating fat, besides cholesterol) and raises levels of heart-protective high density lipoprotein, or HDL, the “good” cholesterol (to read more, click here). Conversely, a low-fat diet is fattening and makes you sick.
The low-fat / high carbohydrate dietary ‘Dementors’ have had their heyday and in the process they destroyed the health of millions of people along with their faith in eating natural (real) food. The truth is, the human body prefers ‘Fat for Fuel’ and furthermore, it’s healthy fats such as raw organic butter and cream that actually make food taste delicious. Way to go!
More than this, switching your body’s energy supply from glucose to fat is vital for improving health and increasing longevity. It’s almost a case of: If it tastes good, eat it! But, and it is a big BUT, you can only be part of the dietary revolution going on all around you if you are willing to stop eating refined sugar and grains - including conventional breads, cakes, biscuits, breakfast cereals, white rice, pasta - as well as white potatoes, corn and all high sugar food and drinks. Are you ready?
I hope so, because the likes of this creamy, dreamy fruit fool awaits you. In the context of a carbohydrate-sparing diet, it is a healthy, quick and easy dessert that works on every level. Welcome to Primal Plate living. It’s the future.
Mango & Passion Fruit Fool (Serves 4)
1 large, ripe organic mango
4 large ripe passion fruit (or 6 medium ones)
300ml organic double cream, preferably raw (unpasteurised)
3-4 drops organic liquid stevia
Chill the cream and bowl at least 2 hours before you start.
Using a sharp serrated knife, prepare the mango by slicing the mango lengthways - about 5mm (¼ inch) either side of the stalk - to cut the flesh from the flat stone. Peel off the skin and cut the flesh into rough pieces. Remove as much of the flesh from around the stone as possible.
Place the chopped flesh into a high powered blender and whizz to a puree. Set aside.
Cut the passion fruits in half and using a teaspoon, scrape out all the pulp, seeds and juice into a small bowl. Divide half of the passion fruit between 4 individual glass serving dishes or teacups.
Using an electric whisk set at medium-high speed, whip the cream until it begins to thicken. Then turn to medium speed and beat only until the cream holds itself up in soft peaks. N.B. Don’t let the cream become too stiff or you won’t be able to fold in the fruit puree.
Gently fold the mango puree together with 3 or 4 drops of liquid stevia into the whipped cream until it’s roughly incorporated - you don’t need to be too thorough, a marbled effect is quite nice!
Divide the mango and cream mixture evenly between the 4 serving dishes, spooning it on top of the passion fruit. Then add the remaining passion fruit on top of each cup of fool.
Cover and chill for at least 30 minutes before serving.
Fruit fool is best served within 24 hours of making. Make sure it is well covered (airtight) before chilling, otherwise it can pick up the smells and flavours of other stored food in the refrigerator.
Other soft fresh fruits, such as strawberries and raspberries can be used instead of mango to make delicious fruit fools.
Harder fruits such as gooseberries, dried apricots and rhubarb (strictly speaking, the latter is a vegetable) will need cooking before being pureed. Remember, if your chosen fruit needs extra sweetener (I suggest a 50/50 combo of either organic acacia honey or maple syrup and organic liquid stevia - use minimally) it will add extra grams of carbohydrate to the finished dish.
Carbohydrate 18g Protein 3g - per serving