There's no need to be nervous about making a soufflé, as it isn't at all difficult. It just needs to be served hot, straight from the oven, while it is impressively puffed up and is light-as-air to eat. This soufflé is flavoured with prunes cooked in apple juice, both naturally sweet, so the mixture needs no sugar to sweeten it.
A, B12 * B2, iron, zinc
For a mango and orange soufflé, replace the prunes with dried mangoes, and simmer in orange juice with 1 tbsp clear honey instead of apple juice. * To make individual banana and rum soufflés, mash 2 medium-sized ripe bananas until smooth, then stir in 2 tbsp dark rum. Use this instead of the prune purée. Divide the mixture among 6 lightly greased 150 ml (5 fl oz) ramekin dishes. Place on the hot baking sheet and bake for 15 minutes. Dust with icing sugar and serve immediately.
Prunes provide useful amounts of potassium, iron and vitamin B6. The vitamin C in the apple juice will help the body to absorb the iron in the prunes. * Although fruit juices like apple have little fibre – unlike the original fruit – they still retain the other nutrients such as good amounts of vitamin C and other antioxidants. * Eggs are a useful and convenient food, suitable for both sweet and savoury dishes. They are also good for you, boosting the intake of many essential nutrients including protein, vitamins B12, A and D, and zinc.