Have Your Cake and Eat it Too. Sally Bee
C
Vitamin C is essential for the growth and repair of body tissues. It helps heal cuts and wounds, and keeps teeth and gums healthy. It is also a powerful antioxidant that neutralises free radicals in the body. Fruits that contain vitamin C include oranges, mangoes, apples and grapes.
Folate (folic acid)
Folate helps the body form red blood cells. It is especially important for pregnant women, as folate has been proven to help prevent foetal defects from developing, such as spina bifida. Fruits that contain folate include oranges, bananas and kiwi fruit.
Antioxidants in fruit
Free radicals and antioxidants are both terms used to describe groups of vitamins, minerals and elements that help to gather up and destroy all the bad bugs and boost growth of the good bugs. Therefore when a fruit is considered high in free radicals or antioxidants, this means that it will help protect your immune system, guard against certain cancers and help boost your general good health.
Protein from Fruit
The body makes proteins to create muscles, tendons, ligaments, hair and nails. Proteins are also important in the make-up of enzymes, genes and hormones. Fruits that contain protein include: dates, avocados, figs, peanuts, almonds, Brazil nuts, and walnuts.
Fats from Fruit
Most of the fat in the Western diet is bad fat – saturated and hydrogenated fats – that increases our risk of developing heart disease and cancers. Some fat is good fat, however, and these fats contain essential fatty acids (which are the fats that are needed to help our body function rather than the type of fat that acts as a fuel which we burn for energy) and vitamins that help our bodies stay healthy. Fat improves the body’s absorption of vitamins A, D and E. Fruits that contain essential fatty acids include olives, avocados, and nuts and seeds. It’s also important to note that all my recipes use a low-saturated-fat, heart-healthy spread instead of butter.
So, although most people will find a diet that consists exclusively of fruit and nuts a little extreme, it shows that they contain much of what we need to live a healthy, happy life. Fruits are packed full of vitamins, minerals, essential fatty acids and proteins, and don’t contain all the bad nutrition that can contribute to obesity, diabetes, Alzheimer’s, and cancer. So why not take a look at your eating habits over the space of a week and add the odd healthy dessert along with extra fruit. It won’t just make you feel better; it could save your life.
Pistachio & Yogurt Cake
This fabulous recipe uses light olive oil and low-fat yogurt instead of butter, so keeping the fat content healthy and low. Very simple to make, this cake is beautiful served with a side order of fruit and a dollop or topping of low-fat crème fraîche or Greek yogurt.
SERVES 10
light olive oil or low-fat spread, for oiling or greasing
140g (5oz) shelled, unsalted pistachio nuts
4 eggs
175g (6oz) caster sugar
150g (5½oz) plain low- fat yogurt
75ml (3fl oz) light olive oil
115g (4oz) self-raising flour
1 Preheat the oven to 160°C/315°F/Gas mark 2–3.
2 Oil a 23cm (9in) springform cake tin with a little light olive oil or use some low-fat spread.
3 Start by finely grinding the pistachios in a food processor, then set aside.
4 Using a free-standing electric mixer, beat the eggs and the sugar together until very pale and thick. This will take about 5 minutes, so be patient with it!
5 Next, gently mix in the yogurt and olive oil.
6 Now, sift in the flour and fold in using a spatula, then add the ground pistachios.
7 Pour the mixture into the prepared tin and bake for 40 minutes or until a skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for 10 minutes, then turn out onto a wire rack to cool.
Angel Food Cake with Lemon Icing
A fat-free cake that looks seriously impressive! Serve on the day it is made with lots of sweet and colourful fruit. This recipe makes one large cake, so it is ideal for when you have a house full of guests. You will need a 25cm (10in) non-stick Bundt tin for this cake, which is available from good kitchen shops.
SERVES 12-16
12 egg whites
1¼ tsp cream of tartar
½ tsp lemon juice
grated zest of 1 unwaxed lemon
1 tsp vanilla extract
190g (6¾oz) icing sugar
135g (4¾oz) plain flour
For the icing
juice of ½ lemon
3 tbsp clear, runny honey
8 tbsp icing sugar
To decorate
grated lemon zest
fresh mint sprigs
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Using a free-standing electric mixer, whisk the egg whites and cream of tartar together until the mixture is frothy but not too stiff.
3 Next, add the lemon juice, grated lemon zest and vanilla extract, and continue to whisk while adding the icing sugar, a bit at a time. Carry on until stiff peaks form and the egg whites are nicely glossy.
4 Now, the flour needs to be sifted and added to the egg white mixture. Try to add a little height while sifting the flour over the mixture, as this will make your cake lighter. Use a spatula or large metal spoon to carefully and quickly fold in the flour until incorporated. Do not beat or overmix. Limit yourself to 16 turns of the spoon!
5 Pour the mixture into a 25cm (10in) non-stick Bundt cake tin and bake for 30–40 minutes until the top is brown and a skewer inserted halfway between the inner and outer wall of the tin comes out clean.
6 Don’t turn the cake out, simply turn the tin upside down on top of a wire rack and leave the cake to cool inside the tin for about an hour.
7 Now, carefully use a plastic spatula to loosen the cake around the sides and middle, then release the cake and place on a serving plate.
8 For the icing, simply mix the lemon juice, honey and icing sugar together and pour over the cake just before serving. Decorate with lemon zest and mint sprigs.
Low-fat Ginger Cake
If it’s holiday time, make this to fill your house with festive smells. If it’s not holiday time, make it anyway! This cake is easy to make, delicious and low in fat – enjoy a delicious piece of this ginger cake guilt-free any time.
SERVES 9
light cooking spray, for coating
200g (7oz) dark muscovado sugar
1 egg
60ml (2fl oz) light olive oil
125ml (4fl oz) low-fat buttermilk