Have Your Cake & Eat It
Guilt-Free Treats
We all want to be able to eat cake and not feel quite so guilty afterwards. There are many ways we can make cakes and desserts healthier and more nutritious. An easy way is to substitute flours, fats and sugars so that you hardly notice any difference in taste.
Baking and eating healthier doesn’t have to be bland and boring. It’s good to get the balance right between nutritious and delicious. The recipes below try to achieve this balance. They are packed full of nutrients and fibre – as well as tasting great.
In addition, I’ve included 3 easy food substitutes. These are date syrup, oat flour and almond flour. You can use them in the recipes here or anywhere you want to substitute a healthy food.
Recipe #1 - Berry & Yogurt Cake
This cake is made with oats, almonds, olive oil and yogurt. It’s tasty with a lovely combination of flavours. The berries and lemon zest have a refreshing sharpness that complements the denser, crumbly oats and almonds. Less flour and more yogurt make this cake very moist.
Ingredients
170g/6ozs oats
200g/7ozs almond flour (see food replacement below)
75g/2ozs flour (plain, wheat, gluten-free or cornflower)
2 tsp baking powder
1 lemon (zest & juice)
100ml honey/maple syrup
3 eggs
4 tbsp extra virgin olive oil
100ml/125g plain yogurt (Greek or other)
350g/12ozs fresh berries (any kind)
Method
Preheat the oven to 350℉/180°C/Gas 4
Line a cake tin with parchment paper (I use a 10"/25cm round cake tin).
Combine all the dry ingredients in a large bowl.
Fold the eggs, honey, yogurt and oil into the mixture.
Add the zest and juice of the lemon and stir.
Lastly, add the fruit – saving a few berries for the top of the cake.
Pour the mixture into the lined tin.
Place some berries on top of the cake.
Bake for 50-55 minutes. If the cake is browning too quickly you can loosely cover the cake top with foil to protect it (only for the last half of cooking time).
Recipe #2 - Flapjacks with Cinnamon & Carrot
Ingredients
115g/4ozs oats
75g/2ozs flour (wheat, almond or gluten-free)
115g/4ozs melted butter (dairy, almond or peanut)
50ml honey/maple syrup
1 medium carrot (grated)
½ teaspoon baking powder
½ teaspoon cinnamon
60g/2oz fresh blueberries
Method
Preheat the oven to 350℉/180°C/Gas 4
Stir the flour, oats, baking powder and cinnamon together in a bowl.
Add in the maple syrup and melted butter and mix well.
Finally, add the carrots and blueberries.
Press into a baking tray lined with parchment paper (I use 10" x 8").
Bake for 15-20 minutes or until the top is golden.
Food Replacement #1 - Almond/Oat Flour
Once you make almond or oat flour at home, you’ll never buy them again. It couldn’t be simpler.
Add raw almonds or oats to a blender. Blitz for 10-15 seconds until a fine, powdery flour is achieved. You may need to tap the sides of the container midway to ensure there are no clumps.
Food Replacement #2 - Date Syrup
Date syrup is a creamy, caramel-tasting sweetener that can help you replace sugar. It’s a natural, healthy substitute for other sweeteners. It’s simply ground-up dates and water.
Dates are rich in iron, potassium and magnesium, and other trace elements.
For every 100g of dates use 200ml of water. Pour hot water on the dates and leave to soften for 30 minutes. Blitz in a blender for a few seconds until creamy.
If you want a darker, molasses-like syrup you can simmer the mixture slowly in a saucepan for 30 minutes, allowing it to reduce and thicken.
Date syrup can be stored in a jar in the fridge for 2-3 weeks. Add a teaspoon of lemon juice to the jar to prevent spoilage. If the syrup thickens in the fridge, just add a little water and stir until smooth.
Enjoy!
—
Disclaimer
This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.