1. Preheat the oven to 350 degrees F (180 degrees C). Coat six 8-ounce (240 mL) soufflé cups with nonstick spray. Add 1 teaspoon (5 mL) of the sugar to each cup and swirl to coat the bottom and sides. Distribute 3/4 cup (180 mL) of the blackberries and 3/4 cup (180 mL) of the raspberries among the cups.

2. Grate 1/2 teaspoon (2.5 mL) of rind from the lemon into a medium saucepan. Add the remaining 1 cup (240 mL) of blackberries, 1 cup (240 mL) of raspberries, and 4 tablespoons (60 mL) of sugar. Bring to a boil over medium heat. Cook and mash the berries for 3 to 5 minutes, or until the berries are very soft. Transfer the mixture to a fine sieve set over a small saucepan. With the back of a spoon, press the berries through the sieve to extract the pulp; discard the seeds.

3. Cut the lemon in half and squeeze 2 tablespoons of juice into a small bowl. Add the cornstarch and stir until dissolved. Stir into the berry puree and bring to a boil over medium-high heat, stirring constantly. Cook, stirring, for 30 seconds, or until thickened. Remove from the heat and stir in the liqueur (if using). Transfer to a large bowl and let cool to room temperature.

4. In a medium bowl, combine the egg whites, cream of tartar and salt. Using an electric mixer, beat on medium speed until foamy. Beat on high until the whites are firm and glossy.

5. Fold the egg-white mixture into the berry puree. Spoon the mixture into the soufflé cups and smooth the tops.

6. Place the cups in a roasting pan and add about 1 inch (2.5 cm) of water to the pan. Bake for 25 to 30 minutes, or until the soufflés are firm when jiggled and the tops are golden brown and puffed. Dust with confectioners' sugar.

Nutrition Information (per serving):
Calories: 111
Total Fat: 0 g
Protein: 3 g
Carbohydrates: 25 g
Fiber: 5 g
Cholesterol: 0 mg
Sodium: 37 mg

1. In a large bowl, combine the flour, cornmeal, sugar, baking powder, baking soda and salt. Mix well.

2. In a medium bowl, whisk together the egg, egg white, buttermilk and oil. Stir into the flour mixture just until smooth; do not over mix. Fold in the blueberries.

3. Place a large nonstick skillet over medium heat until hot. Coat with nonstick spray. For each flapjack, pour 1/3 cup batter into the skillet and spread to form a 4-inch (10-cm) pancake. Cook for 2 to 3 minutes, or until the underside is browned and bubbles appear on the top. Turn the flapjack over and cook for another 1 to 2 minutes, or until golden brown. Repeat to make a total of 12 flapjacks.

Nutrition Information (per serving):
Calories: 115
Fat: 2 g
Protein: 4 g
Carbohydrates: 20 g
Fiber: 1 g
Cholesterol: 20 mg
Sodium: 212 mg

1. In a 2-quart (2-L) saucepan, bring the strawberries, grape juice, orange juice, lemon extract and nutmeg to a boil over medium heat, stirring occasionally. Reduce heat and simmer for 1 minute. Let cool for 5 minutes.

2. Transfer the soup to a blender and puree until smooth. Pour into a large bowl. Chill for 30 minutes.

3. Whisk in the yogurt and chill another 30 minutes before serving.

Nutrition Information (per serving):
Calories: 116
Total Fat: 1 g
Protein: 4 g
Carbohydrates: 25 g
Fiber: 2 g
Cholesterol: 1 mg
Sodium: 46 mg