Melon, orange & raspberry cups

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
27%
Melon, orange & raspberry cups
15 min.
4
81kcal

Suggestions


Looking for a vibrant and refreshing treat that’s not only delicious but also healthy? Look no further than our Melon, Orange & Raspberry Cups! This delightful dish is the perfect side for any meal, and it brings together a beautiful medley of flavors and textures that will tickle your taste buds. With just 15 minutes of preparation, you can create an eye-catching dessert that is not only vegan and gluten-free but also a feast for the eyes.

The star of this recipe is the colorful array of mixed melon pieces, which provide a juicy and sweet foundation. When combined with the zesty kick of fresh orange juice and the natural sweetness from soft brown sugar, you’ll find an unbeatable harmony of flavors. The plump raspberries lend a burst of tartness, making each bite a refreshing experience.

This dish is perfect for brunches, picnics, or just as a light treat on a warm day. It's easy to throw together and can be served alongside your favorite dairy-free ice cream or a dollop of crème fraîche for an extra touch of indulgence. Not only is it incredibly satisfying, but it also clocks in at just 81 calories per serving, allowing you to enjoy a guilt-free delight. Gather your ingredients and get ready to impress your family and friends with this delectable dessert!

Ingredients

  • 500 cavaillon melon or mixed chopped (or fleash from 1 medium melon)
  •  orange juice 
  • tbsp brown sugar soft
  • 150 raspberries 

Equipment

  • bowl

Directions

  1. Tip the melon pieces into a large bowl. Splash over the orange juice and zest and sprinkle with the sugar.
  2. Mix well, then leave for 10 mins or until the sugar melts. Stir the raspberries through, then serve with ice cream or crme frache.

Nutrition Facts

Calories81kcal
Protein7.22%
Fat5.44%
Carbs87.34%

Properties

Glycemic Index
31.5
Glycemic Load
4.08
Inflammation Score
-10
Nutrition Score
9.7308695465326%

Flavonoids

Cyanidin
17.16mg
Petunidin
0.12mg
Delphinidin
0.5mg
Malvidin
0.05mg
Pelargonidin
0.37mg
Peonidin
0.05mg
Catechin
0.49mg
Epigallocatechin
0.17mg
Epicatechin
1.32mg
Epigallocatechin 3-gallate
0.2mg
Eriodictyol
0.03mg
Hesperetin
1.79mg
Naringenin
0.32mg
Kaempferol
0.02mg
Myricetin
0.01mg
Quercetin
0.43mg

Nutrients percent of daily need

Calories:81.05kcal
4.05%
Fat:0.52g
0.81%
Saturated Fat:0.01g
0.07%
Carbohydrates:18.91g
6.3%
Net Carbohydrates:15.19g
5.52%
Sugar:14.99g
16.65%
Cholesterol:0mg
0%
Sodium:22.7mg
0.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.56g
3.12%
Vitamin A:4269.88IU
85.4%
Vitamin C:34.83mg
42.21%
Fiber:3.72g
14.87%
Manganese:0.26mg
12.86%
Folate:49.94µg
12.48%
Potassium:308.36mg
8.81%
Magnesium:21.94mg
5.48%
Vitamin B3:1.04mg
5.2%
Copper:0.09mg
4.66%
Vitamin B6:0.09mg
4.58%
Phosphorus:45.42mg
4.54%
Vitamin B5:0.45mg
4.47%
Iron:0.67mg
3.72%
Calcium:37.01mg
3.7%
Vitamin E:0.46mg
3.05%
Vitamin K:2.94µg
2.8%
Zinc:0.29mg
1.95%
Vitamin B1:0.03mg
1.7%
Vitamin B2:0.02mg
1.1%