Have Your Cake and Eat it Too
Have Your Cake and Eat it Too
Sally Bee
You can indulge without guilt! Enjoy delicious desserts, perfect pastries, cookies and cakes, breads and bakes as part of a healthy lifestyle. Who says you can’t have it all?The third title from Sally Bee.Busy mum, home cook and heart-attack survivor Sally Bee knows better than anyone how to incorporate healthy eating into a busy lifestyle with her gorgeous, flavoursome and balanced recipes. In her new book, Have Your Cake and Eat it Too, Sally turns her attention to the sweet things in life to show that you don’t have to give up your favourite treats to maintain a healthy lifestyle or slimmer waistline. In fact, Sally claims that depriving yourself of these little pleasures makes it harder to stick to a nutritious and balanced diet long term.Sally shows how to make your favourite treats a little less naughty with healthier versions of much loved puddings, bakes, cakes and desserts. You can rest assured that they won’t be as sinful as they taste; a sensible attitude and a bit of creative cooking is all that’s needed to spoil yourself the healthier way.Sally also shares her helpful tips, advice and experience to show you how to enjoy little luxuries sensibly. She also reveals some of her culinary secrets and how to make compensations for 'naughty' ingredients by adding more of the good stuff.At the age of 36 Sally Bee suffered three major heart attacks in a single week. Sally defied all odds and, 5 years on, is glowing with health. She is the ultimate endorsement for living a sustainable healthy life, and is living proof that her recipes work.Recipes Include…Hot Choccy SouffléRaspberry MuffinsLow-fat Zesty Lemon ButtercreamPineapple, Raspberry and Amaretti ParfaitsChocolate Vanilla MoussePeach and Strawberry SorbetSoda BreadSpicy Apple MuffinsAlmond and Hazelnut GateauGooey Chocolate Orange CookiesCaramelised ApplesAlmond MacaroonsOatmeal Fruit BreadChocolate Pistachio BiscuitsPassionate Pear Crumble
Dedication
This book is dedicated, as ever to my wonderful little family: Dogan, Tarik, Kazim, Lela and Dad!
It is also dedicated to all my heart patients around the country. I know how tough it is to face the day sometimes when you have a worry about your health. We all know that life is too short and healthy eating is crucial to our wellbeing and survival. We also all appreciate how important a special treat and a celebration is. So, this book, filled with goodies, is for you when you need a little pick-me-up to pick you up! Enjoy, my friends, and stay well xx
Contents
Cover (#u36261951-528c-55ed-afb6-afb9289fe2ce)
Title Page (#u6bd03aeb-ade8-5bde-8ec7-d0fb4d5c6954)
Dedication
Introduction (#ulink_08f670c8-168c-59e8-9207-eae9f94772c1)
Large Cakes
Pistachio & Yogurt Cake (#uc803836d-2ac7-53ca-8afc-c6bb76dc55c0)
Angel Food Cake with Lemon Icing (#uba84492c-fda5-5123-a64f-d6b53c31767a)
Low-fat Ginger Cake (#u7e76b8df-860a-5a97-baac-76f46c23b308)
Fruity Fruit Cake (#ue9728841-92d4-51fb-bf53-af868ee5d2da)
Mint, Caraway & Lemon Roulade (#ue7546815-92fa-57a9-b63b-7de9ad9c6ff8)
Courgette Loaf (#ub9426813-25f1-5106-8be3-32e8afff45bc)
Butter-free Fudge Cake (#u0464a041-ebff-5947-8647-94743e8b51f3)
Almond & Hazelnut Gateau (#u286f108f-1092-56fc-aeae-e2385821f708)
Chocolate Cake with Spicy Pears (#uda651a82-9e12-5854-89fc-043ab637e8c6)
Beetroot & Chocolate Cake (#u08ed0bbc-ffd5-553b-b769-e6e350a4e546)
Fat-free Chocolate Fudge Brownies (#u5e198fd3-5ce9-5b06-bb09-7967b31cb3f2)
Nutty Banana Cake (#u02d34edd-f890-5266-b9c3-8c9679f59841)
Low-fat Frosted Carrot Cake (#u4fa8b66a-a516-5b7b-b66b-8f274ba39624)
German Honey Cake (#u72a9d30f-c663-5d6a-8581-76ce11c20f86)
Low-fat Date & Walnut Block (#u0466cb60-baca-5922-ae81-54fa8ec810d1)
Tuscan Grape Cake (#litres_trial_promo)
Fat-free Strawberry Victoria Sponge (#litres_trial_promo)
Small Cakes
White Angel Wing Cupcakes (#litres_trial_promo)
Prune & Oat Muffins (#litres_trial_promo)
Blueberry Muffins (#litres_trial_promo)
Almond Macaroons (#litres_trial_promo)
Banana Chocolate Cupcakes (#litres_trial_promo)
Spicy Apple Muffins (#litres_trial_promo)
Breakfast in a Bun (#litres_trial_promo)
Chocolate Fruity Wraps (#litres_trial_promo)
Healthy Scones (#litres_trial_promo)
High Fibre Muffins (#litres_trial_promo)
Honey & Parsnip Scones (#litres_trial_promo)
Raspberry Muffins (#litres_trial_promo)
Gluten-free Chocolate Whoopies (#litres_trial_promo)
Breads
Courgette & Cranberry Loaf (#litres_trial_promo)
Oatmeal Fruit Bread (#litres_trial_promo)
Olive Bread (#litres_trial_promo)
Soda Bread (#litres_trial_promo)
Onion Focaccia Bread (#litres_trial_promo)
Rustic Nutty Spring Onion Loaf (#litres_trial_promo)
Rye Bread (#litres_trial_promo)
Sun-dried Tomato Bread (#litres_trial_promo)
Three-Seed Rolls (#litres_trial_promo)
Wholemeal Herby Onion Bread (#litres_trial_promo)
Wholemeal Pitta Bread (#litres_trial_promo)
Cookies
Ginger Biscuits (#litres_trial_promo)
Gooey Chocolate Orange Cookies (#litres_trial_promo)
Chocolate Pistachio Biscuits (#litres_trial_promo)
Crunchy Nut Fingers (#litres_trial_promo)
Chocolate-dipped Meringue Fingers (#litres_trial_promo)
Energy Bites (#litres_trial_promo)
Gluten-free Cookies (#litres_trial_promo)
Italian Diamonds (#litres_trial_promo)
Squishy Flapjacks (#litres_trial_promo)
Wholemeal Bran Cookies (#litres_trial_promo)
Cool Puds
Tropical Fruit Pavlova (#litres_trial_promo)
Banana & Coconut Cream Tart (#litres_trial_promo)
Caramelised Apples (#litres_trial_promo)
Breakfast in a Glass (#litres_trial_promo)
Balsamic Strawberries (#litres_trial_promo)
Blackcurrant Mousse (#litres_trial_promo)
Brandy Snap & Berry Tower (#litres_trial_promo)
Lemon Cream Pudding with Blackberries (#litres_trial_promo)
Low-fat Baked Lemon Cheesecake (#litres_trial_promo)
Mint Tea & Raspberry Jellies (#litres_trial_promo)
Watermelon & Honeydew Jelly (#litres_trial_promo)
Pineapple, Raspberry & Amaretti Parfaits (#litres_trial_promo)
Pomegranate & Rhubarb Jelly (#litres_trial_promo)
Simnel Tart (#litres_trial_promo)
Strawberry Palmiers (#litres_trial_promo)
Chocolate Vanilla Mousse (#litres_trial_promo)
Honey-walnut Turnovers (#litres_trial_promo)
Hot Desserts
Guilt-free Sticky Toffee Puddings (#litres_trial_promo)
Tunisian Filo Pastries Stuffed with Dates (#litres_trial_promo)
Cherry Clafoutis (#litres_trial_promo)
Apple & Prune Filo Pasty (#litres_trial_promo)
Caribbean Bananas (#litres_trial_promo)
Apple Strudel with ‘Cider’ Sauce (#litres_trial_promo)
Chargrilled Fruit (#litres_trial_promo)
Peach Upside-down Pudding (#litres_trial_promo)
Low-fat Hot Bitter Sweet Pudding (#litres_trial_promo)
Gingerbread Plum Pudding (#litres_trial_promo)
Glazed Apricot Sponge Pudding (#litres_trial_promo)
Grilled Peaches with Gingernut Topping (#litres_trial_promo)
Juicy Berry Cobbler (#litres_trial_promo)
Healthy Bread & Butter Pudding (#litres_trial_promo)
Sticky Figs with Pistachios (#litres_trial_promo)
Light Banana Rice Pudding (#litres_trial_promo)
Hot Choccy Soufflé (#litres_trial_promo)
Fruit & Nut Roast (#litres_trial_promo)
Plum Tarte Tatin (#litres_trial_promo)
Nearly Summer Pudding (#litres_trial_promo)
Passionate Pear Crumble (#litres_trial_promo)
Red Berry Superfood Crumble (#litres_trial_promo)
Redcurrant & Peach Sponge Delight (#litres_trial_promo)
Apples in Red Wine (#litres_trial_promo)
Ices and sorbets
Blackcurrant Bombes (#litres_trial_promo)
Guava & Agave Lovelies (#litres_trial_promo)
Classic Lemon Sorbet (#litres_trial_promo)
Frozen Melon Granita (#litres_trial_promo)
Ginger, Mango & Orange ‘Zorbit’ (#litres_trial_promo)
Peach & Cardamom Frozen Yogurt (#litres_trial_promo)
Lemon & Lavender Frozen Yogurt (#litres_trial_promo)
Peach & Strawberry Sorbet (#litres_trial_promo)
Raspberry & Coconut Ice Pops (#litres_trial_promo)
Rocket Lollies (#litres_trial_promo)
Extras
Frostings (#litres_trial_promo)
Pomegranate Molasses (#litres_trial_promo)
Raspberry Coulis (#litres_trial_promo)
Quick & Easy Low-fat Creamy Custard (#litres_trial_promo)
Apple Sauce (Butter Replacement) (#litres_trial_promo)
Acknowledgments
Copyright
About the Publisher (#litres_trial_promo)
Introduction
Life is too short and time is too precious not to make the most of a heavenly pud! When I thought about writing Have Your Cake And Eat It Too it was a very easy decision to make. You see, although healthy eating for me is a more than a lifestyle choice – it’s actually a life or death choice – I also appreciate how important treats are. Food has to do many jobs for us. It has to satisfy our hunger and it has to give us essential nutrition to help us stay fit, well and strong. But food also needs, sometimes, to support us emotionally. When we are a little low and down in the dumps, a bit of sugar can boost the endorphins and give us a lift. A great meal with friends and family is a treat and shows a kinship; and as food is the glue that holds us all together, finishing a delicious meal off with a heavenly dessert makes us all feel satisfied and worthy of the treat before us.
Having said all that, and keeping in mind our need to stay fit and well, I am always mindful that to enjoy our greatest pleasures guilt-free, sometimes a little tweaking of old favourite recipes is necessary!
In this book I hope I have offered you some perfect, healthier alternatives to some old-fashioned classics and some new ideas to try too. In some of my recipes you will notice that I’ve managed to lose the fat all together; in others I have cut the fat content in half by lessening the quantity or using a low-fat ingredient. In all the recipes, I have followed my general rule of adding as much benefit, nutrition and flavour to my dish as possible. So even though a particular dish may have some fat content, it will be balanced by added nutrition to boost your health. Remember, these aren’t dishes to serve up everyday but they will help you balance your healthy lifestyle and diet with your cravings, desires and that impossible need for a bit of chocolate!
My 10 principles for having your cake and eating it
* I love sweet desserts. You love sweet desserts. Let’s just accept that and enjoy them, but let’s also try to make them as good for us as we can.
* Having established our desire for puddings, let’s still try to stay true to giving our bodies the best nutrition possible. Food is the one thing that gives us health. There are many things that take our health away, like drinking, smoking and a sedentary lifestyle. But food is one of the things which we can control and which can actually make us stay healthy. Although desserts are usually classed as ‘naughty’, we all enjoy a treat once in a while, so we could say that they are good for our soul. Also, many ingredients used in my desserts still offer a good balance of nutritional benefits.
* Sugar is not always the enemy! Although we need to watch the amount of sugar we eat, it is not considered as bad for us as, say, saturated fat. Obviously sugar is high in calories, so we need to watch the quantities we eat, but a little sugar can give us a lift with immediate energy levels. There’s no pretending; it’s a fact that too much sugar is bad for us, but as it’s also something that we crave, I believe that it is better to regulate how we use sugar and in what amounts to ensure healthy sugar levels, healthy weight and a healthy brain function. All my children are lucky to be very active and they all struggle to maintain a healthy weight, therefore, as long as they have had a good-sized nutritional meal with plenty of fresh vegetables, I am very happy for them to enjoy a homemade dessert that will satisfy their cravings and give them the extra vitamins they need from any added fruit.
* Although these are the healthiest possible desserts, they should still be looked upon as a treat! Portion size is very important. It’s no good making a healthier version of a cake if you eat the whole thing in one go! Take note of the portion size guides I have given on each recipe where possible. So even though we are going to accept that a little sugar and fat is fine in a dessert we are not going to eat a huge portion, everyday – are we? If you do get carried away and have a few too many portions, don’t panic – just go for a lovely long walk and give thanks for the energy that delicious dessert has given you!
* A little note on dairy produce. You will notice that many of my dessert recipes either contain some low-fat dairy produce or are served with some. This was a conscious decision on my part, as including some low-fat dairy products into your diet is really important for your general health. Calcium is essential for healthy bones. It is also important for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, transmitting impulses throughout the nervous system and normal blood clotting. So, it’s pretty important!
* A study into the health benefits of milk and dairy produce commissioned by The British Heart Foundation showed that consuming milk and dairy products can massively reduce the risk of cardiovascular disease. So, while we often focus on the value of dairy foods for healthy bones and teeth in the young and elderly, this study reminds us of the importance of including dairy foods in our diet throughout our life. Dairy products can help our heart health at any age, but it’s important to ensure they are low fat. So often, people following a healthy eating plan concentrate heavily on the fish, chicken fruit and vegetables, and they forget about dairy. And, in the past, heart patients especially have been warned away from dairy foods, but now it seems that common sense and balance prevail and as long as you stick to the low-fat varieties, a little dairy will do you good.
* 1 egg is an oeuf! Or is it? Contrary to common belief, your body does not absorb cholesterol from eggs. If you are on a low cholesterol diet, eggs are not a problem in this respect. Eggs do contain up to 5 grams of fat in the yolk, so this certainly has to be considered, but as far as cholesterol is concerned, eggs are not the enemy. Nutrition scientists have found that eggs are one of the most nutrient-dense foods available and are recommending that we eat at least one egg a day to get the optimum benefits. In the study, to be published in the journal ‘Nutrition and Food Science’, researchers discovered that eggs can play an important role in maintaining health as well as help with weight loss and dieting. The study discovered that, despite being low in calories, eggs are a rich source of protein and are packed with essential nutrients thought vital to good health, particularly vitamin D, vitamin B12 and selenium. The report also confirms that among protein foods, eggs contain the richest mix of essential amino acids, which is crucial for children, adolescents and young adults since a balance of amino acids is required for proper growth and repair. So, that proves that an egg a day keeps the doctor away!
* Fruit, fruit and more fruit. Fresh fruit is the best starting point for any dessert because of its generally sweet flavour, juicy nature, bright colour and nutritional content. So, even if you are making a dish that doesn’t contain fruit, serve a side portion of fresh fruit with it to make sure you’re making the most of your treat!
* Make substitutions! If you have a favourite family recipe, try to make some substitutions to make it more healthy. If you have a dessert recipe that contains butter, one of the first things you can do is use a low-fat, heart-healthy spread instead. There are wonderful heart-healthy products available that are suitable for baking, give great results and contain only half the saturated fat of butter. It is also sometimes possible to substitute the fat in cakes for another ‘wet’ ingredient, such as apple sauce (#litres_trial_promo) or prune purée. This will be a trial-and-error scenario for you, but do be brave and give it a go: with just a little tweaking here and there, you can produce an old favourite with half the fat. And if you come up with a really great recipe, send it to me!
* Try cutting the sugar content in a recipe in half as this often works and will just cut down on the sweetness – obviously! Or you can swap the sugar for one of the sugar substitute products on the market. I actually prefer to keep my recipes as natural as possible, so I don’t use artificial sweeteners.
Why all the fruit?
Good nutrition is key to living a long and healthy life. Increasingly we are receiving poor nutrition from ready-meals, fast food and processed foods. These foods contain little, or no nutritional value, and are usually loaded with salt, hydrogenated fats and sugar. Poor nutrition can lead to various health problems in the short and long term, and make you feel tired, lethargic, and miserable too.
Nutritional Value of Fruit
Fruit is so nutritious, that we can almost live off it. A diet that is packed with plenty of fruit and nuts will be rich in protein, calcium and vitamins, which is essential for a healthy lifestyle.
Most fruit is naturally low in fat, sodium, and calories. What’s more, they don’t contain cholesterol, but are packed full of vitamins and minerals – the right nutrients your body needs. These nutrients include potassium, dietary fibre, vitamin C and folate (folic acid).
Potassium
Diets rich in potassium will contribute to a healthy blood pressure and a reduced risk of developing kidney stones. Fruits that contain potassium include bananas, plums, prunes, peaches, apricots and oranges.
Dietary Fibre
Regular amounts of dietary fibre help reduce blood cholesterol levels and may lower the risk of heart disease. It is also important in maintaining regular bowel movements. Fibre helps reduce constipation and therefore reduce the amount of toxins exposed to the bowel for any length of time. All fruits contain dietary fibre, but fruit juice doesn’t, so you will need to eat the whole fruit to get this nutritional benefit.
Vitamin 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
200g (7oz) plain flour
1 tsp ground ginger
1 tsp ground cinnamon
½ tsp baking powder
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Spray a 20cm (8in) square cake tin with light cooking spray and line the base with baking parchment.
3 In a large bowl, mix the sugar, egg and olive oil together until smooth. Now, add the buttermilk and combine well.
4 Next, sift the flour, ground ginger, cinnamon and baking powder into the wet ingredients and mix with a wooden spoon. Don’t overmix.
5 Pour the mixture into the prepared tin and bake for 25–30 minutes or until a skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool. Once cold, cut into squares to serve.
TIP
Feel free to dust the top of the cake with a little mixture of icing sugar and cocoa powder.
Fruity Fruit Cake
Now don’t expect a very sweet and heavy traditional fruit cake with this recipe. Made with low-fat spread and only a tiny amount of sugar, this cake is wonderfully light and naturally sweetened by the dried fruit.
SERVES 10
low-fat spread, for greasing
150g (5½oz) mixed dried fruit
20g (¾oz) pecan nuts, hazelnuts or walnuts, chopped
100g (3½oz) self-raising flour
100g (3½oz) low-fat, heart-healthy spread
50g (1¾oz) dark muscovado sugar
2 eggs
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Grease a 20cm (8in) loose-bottomed cake tin with low-fat spread.
3 In a bowl, combine the dried fruit and chopped nuts along with 1 tablespoon of the flour. Set aside.
4 In another bowl, beat the low-fat spread and the sugar together. You might need to squash the clumps of sugar with the back of a fork.
5 Now, add the eggs and beat into the sugar mixture. Using a wooden spoon is fine.
6 Next, add the remaining flour and mix well.
7 Finally, add the flour-coated fruit and nuts and stir to combine.
8 Pour the mixture into the prepared tin and bake for 18–20 minutes or until a skewer inserted into the centre comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool.
Mint, Caraway & Lemon Roulade
This is an impressive-looking, delicious and light roulade that contains only half the fat compared to one made with butter and full-fat cream cheese filling. This roulade is best eaten on the day it is made.
SERVES 8
6 eggs
175g (6oz) golden caster sugar
175g (6oz) self-raising flour
grated zest of 1 unwaxed lemon
1 tsp caraway seeds, lightly crushed
55g (2oz) low-fat heart-healthy spread, melted
icing sugar, for sprinkling
1 fresh mint sprig, to decorate
For the filling
200g (7oz) low-fat, cream cheese
juice of ½ lemon
275g (10oz) lemon curd
6 fresh lemon-mint or mint leaves
1 Preheat the oven to 200°C/400°F/Gas mark 6.
2 Line a 27 x 40cm (11¼ x 16in) Swiss roll tin with non-stick baking parchment.
3 Using a free-standing electric mixer, whisk the eggs and caster sugar together until the mixture is very light and fluffy and almost doubled in volume. This will take about 5 minutes, so be patient with it!
4 Now, using either a spatula or a large metal spoon, fold in the flour, grated lemon zest, crushed caraway seeds, and melted low-fat spread. Do not overmix.
5 Pour the mixture into the prepared tin and bake, checking it after 12 minutes. You don’t want too much colour on the sponge, so keep a close eye on it for a maximum of 16 minutes until it is light and springy to the touch. As soon as you can see that the sponge is cooked in the middle but not browning around the edges, remove from the oven and turn the sponge out onto a sheet of non-stick greaseproof paper sprinkled with a little icing sugar.
6 Allow to cool in the tin for 5 minutes, then turn out onto a sheet of non-stick baking parchment sprinkled with some icing sugar, and using the baking parchment, carefully roll up into a Swiss roll. Allow to cool.
7 To make the filling, mix the cheese, lemon juice and lemon curd together in a bowl.
8 Now, very finely slice the lemon-mint or mint leaves and mix these into the lemon curd mixture.
9 Only when the sponge has completely cooled, carefully unroll and spread the inside of the sponge with the lemon and mint cream. Now, re-roll the cake using the baking parchment to help keep it all together. Place on a serving dish, dust with a little icing sugar and top with the mint sprig.
TIP
Use a pestle and mortar to crush the caraway seeds.
Courgette Loaf
These sweet loaves make a perfect mid-morning or mid-afternoon snack. The bulk of the courgettes keep the calories lower, and with no butter added, a modest slice of this is a lovely healthy treat.
MAKES 2 LOAVES
EACH SERVING 10
low-fat spread, for greasing
3 medium eggs
240ml (8½fl oz) light olive oil
480g (17oz) caster sugar
720g (1lb 9oz) plain flour, sifted
2 tsp baking powder, sifted
1 tsp ground cinnamon
480g (17oz) courgettes, coarsely grated
2 tsp vanilla extract
50g (1¾ oz) chopped walnuts
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Grease 2 x 900g (2lb) loaf tins with low-fat spread and line the bases with baking parchment.
3 Using a hand whisk, mix the eggs and olive oil together in a large bowl.
4 Next, add the caster sugar and whisk for a further 3 minutes.
5 Now, fold in the sifted flour, baking powder and cinnamon with a large metal spoon, then add the grated courgettes, vanilla extract and chopped walnuts and mix well.
6 Pour the cake mixture evenly between the prepared loaf tins and bake for 1 hour or until risen and golden. Serve warm or cold with a lovely cup of tea!
Butter-free Fudge Cake
In this recipe I have used homemade apple sauce instead of butter, making it a half-fat version compared to a usual fudge cake. This cake is lovely served just as it is, but if you want to cover the top with a chocolate frosting, take a look at the frosting recipes (#litres_trial_promo).
SERVES 9
light cooking spray, for coating
85g (3oz) wholemeal plain flour
25g (1oz) oatbran
30g (1oz) cocoa powder
100g (3½oz) dark brown sugar
100g (3½oz) caster sugar
1 tsp bicarbonate of soda
175g (6oz) homemade apple sauce (#litres_trial_promo)
3 tbsp vegetable oil or light olive oil
2 tbsp strong black coffee
1 egg white, beaten
1 tsp vanilla extract
1 Preheat the oven to 170°C/325°F/Gas mark 3.
2 Spray a 20cm (8in) square cake tin with light cooking spray and line the base with non-stick baking parchment.
3 Place the flour, oatbran, cocoa, both sugars and the bicarbonate of soda in a medium-sized bowl and stir to mix well.
4 Now, combine the apple sauce, oil, coffee, beaten egg white and vanilla extract and stir to mix. Add the apple sauce mixture to the flour mixture and combine well.
5 Pour the cake mixture into the prepared tin and bake for about 25 minutes or until the top springs back when lightly touched and a wooden skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool.
TIP
This cake is delicious served with a squirt of Raspberry Coulis (#litres_trial_promo).
Almond & Hazelnut Gateau
I love making this nutty, butter-free gateau. It’s incredibly light and works fabulously with a thick layer of fat-free frosting on top. Hazelnuts and almonds are a great source of vitamin E, dietary fibre, heart-healthy B vitamins and ‘good fats’, and the eggs add the protein. This cake is best eaten on the day it is made.
SERVES 8
(LARGER SLICES ALLOWED, AS IS THIS IS A LOVELY LOW-FAT CAKE)
light cooking spray, for coating
4 medium eggs
100g (3½oz) caster sugar
5½ tbsp plain flour
50g (1¾oz) ground almonds
50g (1¾oz) ground hazelnuts
50g (1¾oz) flaked almonds
To decorate
frosting (#litres_trial_promo) of your choice
raspberries
plain dark chocolate scrapings
1 Preheat the oven to 190°C/375°F/Gas mark 5.
2 Spray two 20cm (8in) sandwich tins with light cooking spray to make the cake easy to turn out.
3 Using a free-standing electric mixer, whisk the eggs and sugar together until the mixture is pale, fluffy and doubled in volume. Be patient, as this will take about 5 minutes.
4 Now, sift in the flour from a good height. Add the ground almonds and hazelnuts and fold in with a large, clean metal spoon using as few strokes as possible.
5 Tip the mixture gently into the prepared tins and sprinkle with the flaked almonds.
6 Bake for 12 minutes until well risen and springy to the touch. Allow to cool in the tins for 5 minutes, then turn out and cool on a wire rack.
7 Cover one cake with delicious low-fat frosting and maybe some raspberries. Place the second cake on top. Decorate with more low-fat frosting, raspberries and dark chocolate scrapings.
Chocolate Cake with Spicy Pears
This butter- and flour-free cake has a lovely light texture and great flavour. Make sure you use best quality plain dark chocolate, as this will contain less fat and sugar and gives a better flavour. Cook the pears a day ahead and chill in the refrigerator overnight. The cake is best eaten on the day it is baked.
SERVES 4
For the cake
low-fat spread, for greasing
110g (4oz) caster sugar, plus 1 tbsp for dusting
1 tbsp plain flour, for dusting
110g (4oz) bitter dark chocolate, chopped
4 eggs, separated
70g (2½oz) cornflour
icing sugar, sifted, for dusting
low-fat crème fraîche, to serve
For the spicy pears
85g (3oz) caster sugar
2 tbsp clear, runny honey
4 cloves
10 black peppercorns
1 cinnamon stick
1 x 2.5cm (1in) piece of fresh ginger, peeled and sliced
thinly pared zest of 1 orange
290 ml (10fl oz) Muscat wine
juice of ½ lemon
4 firm, ripe pears
8 cloves
1 Start by making the pears. Put 150ml (5fl oz) water, the sugar and honey into a large heavy saucepan and mix together over a low heat until the sugar has dissolved completely. Bring to the boil, then add the cloves, peppercorns, cinnamon, ginger and orange zest and cook for 10 minutes, uncovered, or until slightly thickened and syrupy.
2 Allow the syrup to cool slightly, then mix in the wine and lemon juice.
3 Peel the pears, leaving the stems intact and stud each pear with 2 cloves. Immediately submerge the pears into the syrup to prevent discolouring. Bring slowly to the boil, then reduce the heat and simmer gently for 15 minutes. Remove the pan from the heat and allow the pears to cool completely in the syrup. Refrigerate overnight.
4 The next day, make the cake. Preheat the oven to 180°C/350°F/Gas mark 4.
5 Grease a 23cm (9in) cake tin with low-fat spread and line the base with a disc of greaseproof paper. Dust lightly with the 1 tablespoon sugar and then the 1 tablespoon flour, tapping out the excess.
6 Put the chocolate into a heatproof bowl set over a saucepan of simmering water, making sure the base of the bowl isn’t touching the water, and stir continuously until the chocolate has melted, then remove from the heat.
7 In a separate bowl, beat the egg yolks with all but 1 tablespoon of the caster sugar until pale and creamy. Mix the cornflour into the egg yolk mixture, then pour in the melted chocolate and mix thoroughly.
8 Using a free-standing electric mixer, whisk the egg whites with the remaining 1 tablespoon sugar until shiny and stiff. Using a large metal spoon, fold the egg whites into the egg and chocolate mixture and pour into the prepared tin.
9 Bake the cake in the centre of the oven for 20–25 minutes. Allow to cool in the tin for 10 minutes, then turn out onto a wire rack to cool.
10 Lightly dust the cake with icing sugar just before serving with the well-chilled pears and a scoop of low-fat crème fraîche.
Beetroot & Chocolate Cake
Chocolate and beetroot are an unusual combination but one that works well. Using light olive oil instead of butter and taking into account the antioxidants and potassium contained in the beetroot and dark chocolate, this cake is perfect for the most health-conscious, sweet teeth around.
SERVES 12
low-fat spread, for greasing
50g (1¾oz) cocoa powder
175g (6oz) plain flour
1½ tsp baking powder
200g (7oz) caster sugar
250g (9oz) cooked beetroot in juice
3 eggs
200ml (7fl oz) light olive oil
100g (3½oz) good-quality plain dark chocolate, finely chopped
170g (6oz) icing sugar
low-fat crème fraîche, to serve
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Grease a 23cm (9in) loose-bottomed cake tin with a little low-fat spread and line the base with baking parchment.
3 Sift the cocoa, flour and baking powder into a large mixing bowl. Add the sugar and mix with a wooden spoon to combine.
4 Drain the beetroot, reserving the juice, then put the beetroot in a food processor along with the eggs and the olive oil and blitz until smooth.
5 Now, make a well in the centre of the dry ingredients and, using a wooden spoon, beat in the beetroot mixture, a bit at a time to form a smooth batter.
6 Next, add the chopped chocolate and combine well. Pour the mixture into the prepared cake tin and bake for 40–45 minutes or until a skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack and cool.
7 To make the icing, simply mix the icing sugar with a little of the reserved beetroot juice to make a deep purple pourable icing. Drizzle the icing over the cake and serve with a dollop of low-fat crème fraîche.
TIP
Remember that it is important to include some low-fat dairy into your diet to support your bones and circulatory system, so a dollop of low-fat crème fraîche is a perfect accompaniment to a small slice of cake.
Fat-free Chocolate Fudge Brownies
You can enjoy these brownies guilt-free. I have substituted the butter with apple sauce. You can make your own apple sauce, of course, or you can buy it in some health food shops. A friend of mine uses baby apple sauce, which makes sense because this is completely natural with no added sugar.
SERVES 9
low-fat spread, for greasing
3 egg whites
175g (6oz) self-raising flour
85g (3oz) cocoa powder, plus extra for dusting
225g (8oz) caster sugar
55g (2oz) chopped walnuts or pecan nuts
1 tsp vanilla extract
70g (2½oz) unsweetened apple sauce (#litres_trial_promo)
1 Preheat the oven to 160°C/315°F/Gas mark 2–3.
2 Grease a 20cm (8in) square cake tin with low-fat spread.
3 Using a free-standing electric mixer, whisk the egg whites until doubled in volume and stiff peaks form.
4 In a separate bowl, sift the flour and cocoa powder together, then mix in the sugar and the chopped nuts. (I quite like a mixture of walnuts and pecans).
5 Finally, add the vanilla extract, apple sauce and the stiff egg whites and fold in gently using a large metal spoon or spatula. Do not overmix.
6 Pour the mixture into the prepared tin and bake for 20–25 minutes or until the edges are firmly set and the centre is almost set. Allow to cool in the tin for 5 minutes then turn out onto a wire rack to cool.
7 Once cold, dust with cocoa powder, then cut into squares and serve.
Nutty Banana Cake
This is a delicious and healthy, fruity nutty cake and just so easy to make! I use apple sauce instead of fat and wholemeal flour to boost the fibre content. Try to use very ripe bananas. Did you know that you can freeze ripe bananas to keep them safe until you have enough to make your dish? Freeze them (#litres_trial_promo), then thaw out for a couple of hours, peel and use as normal.
SERVES 12
low-fat spread, for greasing
6 tbsp unsweetened apple sauce (#litres_trial_promo)
100g (3½oz) clear, runny honey
2 eggs
3 ripe bananas, mashed up well with a fork
1 tsp vanilla extract
200g (7oz) wholemeal self-raising flour
1 tsp bicarbonate of soda
50g (1¾oz) chopped walnuts
1 Preheat the oven to 160°C/315°F/Gas mark 2–3.
2 Grease a 23 x 12cm (9 x 5in) loaf tin with low-fat spread and line the base with non-stick baking parchment.
3 In a large bowl, mix the apple sauce and honey together.
4 Next, add the eggs and beat well, then stir in the mashed bananas and vanilla extract, making sure everything is well combined.
5 Stir in the flour. Put the bicarbonate of soda into a cup and add 4 tablespoons of hand-hot water. Stir to mix and pour immediately into the batter, stirring quickly and well.
6 Finally, stir in the chopped walnuts and pour the mixture into the prepared tin. Bake for 55–60 minutes. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool for 30 minutes before slicing.
TIP
If your bananas are not quite ripe enough, peel and pop in the microwave for 20 seconds and they’ll be perfect!
Low-fat Frosted Carrot Cake
This is a very easy recipe that my whole family enjoys. I have added a little ground ginger just because I love the combination, but feel free to omit it if you prefer. I love this cake without the frosting just as much as with it, but if you are using the frosting, add it just before serving, as it will soak into the cake if left for too long.
SERVES 8
low-fat spread, for greasing
2 medium eggs
175g (6oz) dark muscovado sugar
75ml (3fl oz) light olive oil
200g (7oz) wholemeal self-raising flour
1 level tsp bicarbonate of soda
1 level tsp baking powder
1 tsp ground ginger (optional)
2 tsp mixed spice
grated zest 1 lemon
200g (7oz) carrots, peeled and coarsely grated
175g (6oz) sultanas
60ml (2fl oz) pineapple juice
grated zest 1 orange
For the frosting
225g (8oz) Quark (virtually fat-free soft cheese)
55g (2oz) icing sugar
2 tbsp lemon juice
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Grease a 20cm (8in) cake tin with low-fat spread and line the base with non-stick baking parchment.
3 Using an electric whisk, combine the eggs, sugar and olive oil together.
4 Next, sift the flour, bicarbonate of soda , baking powder, ground ginger (if using) and the mixed spice into the egg mixture. If there are any bits left in the sieve from the flour, just pour these in. Mix together using a large metal spoon, then add the lemon zest, grated carrots, sultanas and pineapple juice and stir to combine but don’t overmix.
5 Finally, pour the mixture into the prepared tin and bake for 35–40 minutes until well risen and a skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for at least 5 minutes, then turn out onto a wire rack to cool.
6 To make the frosting, simply mix the Quark, icing sugar and lemon juice together in a bowl. When the cake is completely cold, use a spatula to spread the frosting over the cake and decorate with grated orange zest, then cut into squares and serve.
TIP
It is a good idea to make the frosting ahead of time and leave to chill in the refrigerator for at least an hour before using.
German Honey Cake
This is a delicious, old-fashioned cake. I love it because it uses olive oil instead of butter. Contrary to what many people believe, olive oil doesn’t lose its goodness when it’s heated. The only time the nutrients in olive oil would be lost are if it is heated repeatedly. This cake has a traditional, slightly spicy flavour. Once you try it, you’ll know what I mean! Don’t use an electric mixer for the main part of this recipe – mixing by hand is much better, but I do recommend that you use an electric whisk for the egg whites.
SERVES 12
low-fat spread, for greasing
2 tsp instant coffee granules
2 eggs, separated
85g (3oz) dark muscovado sugar
3 tbsp light olive oil
110g (4oz) runny honey
200g (7oz) wholemeal plain flour
2 teaspoons baking powder
½ tsp bicarbonate of soda
½ tsp ground cloves
½ tsp ground allspice
1 Preheat the oven to 160°C/315°F/Gas mark 2–3.
2 Grease a 20cm (8in) round loose-bottomed cake tin with low-fat spread.
3 Start by dissolving the coffee in 125ml (4fl oz) hot water, and setting aside.
4 Now, in a large bowl, beat the egg yolks and muscovado sugar together thoroughly until the mixture goes a little paler. Add the olive oil and the honey and beat until the mixture is creamy and glossy.
5 Next, sift together the flour, baking powder, bicarbonate of soda and spices. Add these dry ingredients along with the coffee to the egg and honey mixture and mix with a wooden spoon. Don’t worry if it is a little lumpy – this will add to the texture. Don’t beat or overmix.
6 Finally, using a free-standing electric mixer, whisk the egg whites until stiff peaks form, then using a large metal spoon or spatula, fold gently into the batter mixture. Again, be careful not to overmix. Only allow yourself 15 turns of the spoon!
7 Pour the batter into the prepared tin and bake for 35–40 minutes or until a skewer inserted into the centre of cake comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool.
Low-fat Date & Walnut Block
Using the low-fat, heart-healthy spread instead of butter makes this dish healthier than a traditional version from the get-go. Wholemeal flour and dates add great fibre and the walnuts contain a host of vitamins and minerals, as well as omega-3 fatty acids, which are very important for heart and skin health. A slice of this for breakfast with a glass of fresh fruit juice will keep you going until lunch beautifully.
SERVES 9
40g (1½oz) low-fat, heart- healthy spread, plus extra for greasing
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Sally Bee
You can indulge without guilt! Enjoy delicious desserts, perfect pastries, cookies and cakes, breads and bakes as part of a healthy lifestyle. Who says you can’t have it all?The third title from Sally Bee.Busy mum, home cook and heart-attack survivor Sally Bee knows better than anyone how to incorporate healthy eating into a busy lifestyle with her gorgeous, flavoursome and balanced recipes. In her new book, Have Your Cake and Eat it Too, Sally turns her attention to the sweet things in life to show that you don’t have to give up your favourite treats to maintain a healthy lifestyle or slimmer waistline. In fact, Sally claims that depriving yourself of these little pleasures makes it harder to stick to a nutritious and balanced diet long term.Sally shows how to make your favourite treats a little less naughty with healthier versions of much loved puddings, bakes, cakes and desserts. You can rest assured that they won’t be as sinful as they taste; a sensible attitude and a bit of creative cooking is all that’s needed to spoil yourself the healthier way.Sally also shares her helpful tips, advice and experience to show you how to enjoy little luxuries sensibly. She also reveals some of her culinary secrets and how to make compensations for 'naughty' ingredients by adding more of the good stuff.At the age of 36 Sally Bee suffered three major heart attacks in a single week. Sally defied all odds and, 5 years on, is glowing with health. She is the ultimate endorsement for living a sustainable healthy life, and is living proof that her recipes work.Recipes Include…Hot Choccy SouffléRaspberry MuffinsLow-fat Zesty Lemon ButtercreamPineapple, Raspberry and Amaretti ParfaitsChocolate Vanilla MoussePeach and Strawberry SorbetSoda BreadSpicy Apple MuffinsAlmond and Hazelnut GateauGooey Chocolate Orange CookiesCaramelised ApplesAlmond MacaroonsOatmeal Fruit BreadChocolate Pistachio BiscuitsPassionate Pear Crumble
Dedication
This book is dedicated, as ever to my wonderful little family: Dogan, Tarik, Kazim, Lela and Dad!
It is also dedicated to all my heart patients around the country. I know how tough it is to face the day sometimes when you have a worry about your health. We all know that life is too short and healthy eating is crucial to our wellbeing and survival. We also all appreciate how important a special treat and a celebration is. So, this book, filled with goodies, is for you when you need a little pick-me-up to pick you up! Enjoy, my friends, and stay well xx
Contents
Cover (#u36261951-528c-55ed-afb6-afb9289fe2ce)
Title Page (#u6bd03aeb-ade8-5bde-8ec7-d0fb4d5c6954)
Dedication
Introduction (#ulink_08f670c8-168c-59e8-9207-eae9f94772c1)
Large Cakes
Pistachio & Yogurt Cake (#uc803836d-2ac7-53ca-8afc-c6bb76dc55c0)
Angel Food Cake with Lemon Icing (#uba84492c-fda5-5123-a64f-d6b53c31767a)
Low-fat Ginger Cake (#u7e76b8df-860a-5a97-baac-76f46c23b308)
Fruity Fruit Cake (#ue9728841-92d4-51fb-bf53-af868ee5d2da)
Mint, Caraway & Lemon Roulade (#ue7546815-92fa-57a9-b63b-7de9ad9c6ff8)
Courgette Loaf (#ub9426813-25f1-5106-8be3-32e8afff45bc)
Butter-free Fudge Cake (#u0464a041-ebff-5947-8647-94743e8b51f3)
Almond & Hazelnut Gateau (#u286f108f-1092-56fc-aeae-e2385821f708)
Chocolate Cake with Spicy Pears (#uda651a82-9e12-5854-89fc-043ab637e8c6)
Beetroot & Chocolate Cake (#u08ed0bbc-ffd5-553b-b769-e6e350a4e546)
Fat-free Chocolate Fudge Brownies (#u5e198fd3-5ce9-5b06-bb09-7967b31cb3f2)
Nutty Banana Cake (#u02d34edd-f890-5266-b9c3-8c9679f59841)
Low-fat Frosted Carrot Cake (#u4fa8b66a-a516-5b7b-b66b-8f274ba39624)
German Honey Cake (#u72a9d30f-c663-5d6a-8581-76ce11c20f86)
Low-fat Date & Walnut Block (#u0466cb60-baca-5922-ae81-54fa8ec810d1)
Tuscan Grape Cake (#litres_trial_promo)
Fat-free Strawberry Victoria Sponge (#litres_trial_promo)
Small Cakes
White Angel Wing Cupcakes (#litres_trial_promo)
Prune & Oat Muffins (#litres_trial_promo)
Blueberry Muffins (#litres_trial_promo)
Almond Macaroons (#litres_trial_promo)
Banana Chocolate Cupcakes (#litres_trial_promo)
Spicy Apple Muffins (#litres_trial_promo)
Breakfast in a Bun (#litres_trial_promo)
Chocolate Fruity Wraps (#litres_trial_promo)
Healthy Scones (#litres_trial_promo)
High Fibre Muffins (#litres_trial_promo)
Honey & Parsnip Scones (#litres_trial_promo)
Raspberry Muffins (#litres_trial_promo)
Gluten-free Chocolate Whoopies (#litres_trial_promo)
Breads
Courgette & Cranberry Loaf (#litres_trial_promo)
Oatmeal Fruit Bread (#litres_trial_promo)
Olive Bread (#litres_trial_promo)
Soda Bread (#litres_trial_promo)
Onion Focaccia Bread (#litres_trial_promo)
Rustic Nutty Spring Onion Loaf (#litres_trial_promo)
Rye Bread (#litres_trial_promo)
Sun-dried Tomato Bread (#litres_trial_promo)
Three-Seed Rolls (#litres_trial_promo)
Wholemeal Herby Onion Bread (#litres_trial_promo)
Wholemeal Pitta Bread (#litres_trial_promo)
Cookies
Ginger Biscuits (#litres_trial_promo)
Gooey Chocolate Orange Cookies (#litres_trial_promo)
Chocolate Pistachio Biscuits (#litres_trial_promo)
Crunchy Nut Fingers (#litres_trial_promo)
Chocolate-dipped Meringue Fingers (#litres_trial_promo)
Energy Bites (#litres_trial_promo)
Gluten-free Cookies (#litres_trial_promo)
Italian Diamonds (#litres_trial_promo)
Squishy Flapjacks (#litres_trial_promo)
Wholemeal Bran Cookies (#litres_trial_promo)
Cool Puds
Tropical Fruit Pavlova (#litres_trial_promo)
Banana & Coconut Cream Tart (#litres_trial_promo)
Caramelised Apples (#litres_trial_promo)
Breakfast in a Glass (#litres_trial_promo)
Balsamic Strawberries (#litres_trial_promo)
Blackcurrant Mousse (#litres_trial_promo)
Brandy Snap & Berry Tower (#litres_trial_promo)
Lemon Cream Pudding with Blackberries (#litres_trial_promo)
Low-fat Baked Lemon Cheesecake (#litres_trial_promo)
Mint Tea & Raspberry Jellies (#litres_trial_promo)
Watermelon & Honeydew Jelly (#litres_trial_promo)
Pineapple, Raspberry & Amaretti Parfaits (#litres_trial_promo)
Pomegranate & Rhubarb Jelly (#litres_trial_promo)
Simnel Tart (#litres_trial_promo)
Strawberry Palmiers (#litres_trial_promo)
Chocolate Vanilla Mousse (#litres_trial_promo)
Honey-walnut Turnovers (#litres_trial_promo)
Hot Desserts
Guilt-free Sticky Toffee Puddings (#litres_trial_promo)
Tunisian Filo Pastries Stuffed with Dates (#litres_trial_promo)
Cherry Clafoutis (#litres_trial_promo)
Apple & Prune Filo Pasty (#litres_trial_promo)
Caribbean Bananas (#litres_trial_promo)
Apple Strudel with ‘Cider’ Sauce (#litres_trial_promo)
Chargrilled Fruit (#litres_trial_promo)
Peach Upside-down Pudding (#litres_trial_promo)
Low-fat Hot Bitter Sweet Pudding (#litres_trial_promo)
Gingerbread Plum Pudding (#litres_trial_promo)
Glazed Apricot Sponge Pudding (#litres_trial_promo)
Grilled Peaches with Gingernut Topping (#litres_trial_promo)
Juicy Berry Cobbler (#litres_trial_promo)
Healthy Bread & Butter Pudding (#litres_trial_promo)
Sticky Figs with Pistachios (#litres_trial_promo)
Light Banana Rice Pudding (#litres_trial_promo)
Hot Choccy Soufflé (#litres_trial_promo)
Fruit & Nut Roast (#litres_trial_promo)
Plum Tarte Tatin (#litres_trial_promo)
Nearly Summer Pudding (#litres_trial_promo)
Passionate Pear Crumble (#litres_trial_promo)
Red Berry Superfood Crumble (#litres_trial_promo)
Redcurrant & Peach Sponge Delight (#litres_trial_promo)
Apples in Red Wine (#litres_trial_promo)
Ices and sorbets
Blackcurrant Bombes (#litres_trial_promo)
Guava & Agave Lovelies (#litres_trial_promo)
Classic Lemon Sorbet (#litres_trial_promo)
Frozen Melon Granita (#litres_trial_promo)
Ginger, Mango & Orange ‘Zorbit’ (#litres_trial_promo)
Peach & Cardamom Frozen Yogurt (#litres_trial_promo)
Lemon & Lavender Frozen Yogurt (#litres_trial_promo)
Peach & Strawberry Sorbet (#litres_trial_promo)
Raspberry & Coconut Ice Pops (#litres_trial_promo)
Rocket Lollies (#litres_trial_promo)
Extras
Frostings (#litres_trial_promo)
Pomegranate Molasses (#litres_trial_promo)
Raspberry Coulis (#litres_trial_promo)
Quick & Easy Low-fat Creamy Custard (#litres_trial_promo)
Apple Sauce (Butter Replacement) (#litres_trial_promo)
Acknowledgments
Copyright
About the Publisher (#litres_trial_promo)
Introduction
Life is too short and time is too precious not to make the most of a heavenly pud! When I thought about writing Have Your Cake And Eat It Too it was a very easy decision to make. You see, although healthy eating for me is a more than a lifestyle choice – it’s actually a life or death choice – I also appreciate how important treats are. Food has to do many jobs for us. It has to satisfy our hunger and it has to give us essential nutrition to help us stay fit, well and strong. But food also needs, sometimes, to support us emotionally. When we are a little low and down in the dumps, a bit of sugar can boost the endorphins and give us a lift. A great meal with friends and family is a treat and shows a kinship; and as food is the glue that holds us all together, finishing a delicious meal off with a heavenly dessert makes us all feel satisfied and worthy of the treat before us.
Having said all that, and keeping in mind our need to stay fit and well, I am always mindful that to enjoy our greatest pleasures guilt-free, sometimes a little tweaking of old favourite recipes is necessary!
In this book I hope I have offered you some perfect, healthier alternatives to some old-fashioned classics and some new ideas to try too. In some of my recipes you will notice that I’ve managed to lose the fat all together; in others I have cut the fat content in half by lessening the quantity or using a low-fat ingredient. In all the recipes, I have followed my general rule of adding as much benefit, nutrition and flavour to my dish as possible. So even though a particular dish may have some fat content, it will be balanced by added nutrition to boost your health. Remember, these aren’t dishes to serve up everyday but they will help you balance your healthy lifestyle and diet with your cravings, desires and that impossible need for a bit of chocolate!
My 10 principles for having your cake and eating it
* I love sweet desserts. You love sweet desserts. Let’s just accept that and enjoy them, but let’s also try to make them as good for us as we can.
* Having established our desire for puddings, let’s still try to stay true to giving our bodies the best nutrition possible. Food is the one thing that gives us health. There are many things that take our health away, like drinking, smoking and a sedentary lifestyle. But food is one of the things which we can control and which can actually make us stay healthy. Although desserts are usually classed as ‘naughty’, we all enjoy a treat once in a while, so we could say that they are good for our soul. Also, many ingredients used in my desserts still offer a good balance of nutritional benefits.
* Sugar is not always the enemy! Although we need to watch the amount of sugar we eat, it is not considered as bad for us as, say, saturated fat. Obviously sugar is high in calories, so we need to watch the quantities we eat, but a little sugar can give us a lift with immediate energy levels. There’s no pretending; it’s a fact that too much sugar is bad for us, but as it’s also something that we crave, I believe that it is better to regulate how we use sugar and in what amounts to ensure healthy sugar levels, healthy weight and a healthy brain function. All my children are lucky to be very active and they all struggle to maintain a healthy weight, therefore, as long as they have had a good-sized nutritional meal with plenty of fresh vegetables, I am very happy for them to enjoy a homemade dessert that will satisfy their cravings and give them the extra vitamins they need from any added fruit.
* Although these are the healthiest possible desserts, they should still be looked upon as a treat! Portion size is very important. It’s no good making a healthier version of a cake if you eat the whole thing in one go! Take note of the portion size guides I have given on each recipe where possible. So even though we are going to accept that a little sugar and fat is fine in a dessert we are not going to eat a huge portion, everyday – are we? If you do get carried away and have a few too many portions, don’t panic – just go for a lovely long walk and give thanks for the energy that delicious dessert has given you!
* A little note on dairy produce. You will notice that many of my dessert recipes either contain some low-fat dairy produce or are served with some. This was a conscious decision on my part, as including some low-fat dairy products into your diet is really important for your general health. Calcium is essential for healthy bones. It is also important for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, transmitting impulses throughout the nervous system and normal blood clotting. So, it’s pretty important!
* A study into the health benefits of milk and dairy produce commissioned by The British Heart Foundation showed that consuming milk and dairy products can massively reduce the risk of cardiovascular disease. So, while we often focus on the value of dairy foods for healthy bones and teeth in the young and elderly, this study reminds us of the importance of including dairy foods in our diet throughout our life. Dairy products can help our heart health at any age, but it’s important to ensure they are low fat. So often, people following a healthy eating plan concentrate heavily on the fish, chicken fruit and vegetables, and they forget about dairy. And, in the past, heart patients especially have been warned away from dairy foods, but now it seems that common sense and balance prevail and as long as you stick to the low-fat varieties, a little dairy will do you good.
* 1 egg is an oeuf! Or is it? Contrary to common belief, your body does not absorb cholesterol from eggs. If you are on a low cholesterol diet, eggs are not a problem in this respect. Eggs do contain up to 5 grams of fat in the yolk, so this certainly has to be considered, but as far as cholesterol is concerned, eggs are not the enemy. Nutrition scientists have found that eggs are one of the most nutrient-dense foods available and are recommending that we eat at least one egg a day to get the optimum benefits. In the study, to be published in the journal ‘Nutrition and Food Science’, researchers discovered that eggs can play an important role in maintaining health as well as help with weight loss and dieting. The study discovered that, despite being low in calories, eggs are a rich source of protein and are packed with essential nutrients thought vital to good health, particularly vitamin D, vitamin B12 and selenium. The report also confirms that among protein foods, eggs contain the richest mix of essential amino acids, which is crucial for children, adolescents and young adults since a balance of amino acids is required for proper growth and repair. So, that proves that an egg a day keeps the doctor away!
* Fruit, fruit and more fruit. Fresh fruit is the best starting point for any dessert because of its generally sweet flavour, juicy nature, bright colour and nutritional content. So, even if you are making a dish that doesn’t contain fruit, serve a side portion of fresh fruit with it to make sure you’re making the most of your treat!
* Make substitutions! If you have a favourite family recipe, try to make some substitutions to make it more healthy. If you have a dessert recipe that contains butter, one of the first things you can do is use a low-fat, heart-healthy spread instead. There are wonderful heart-healthy products available that are suitable for baking, give great results and contain only half the saturated fat of butter. It is also sometimes possible to substitute the fat in cakes for another ‘wet’ ingredient, such as apple sauce (#litres_trial_promo) or prune purée. This will be a trial-and-error scenario for you, but do be brave and give it a go: with just a little tweaking here and there, you can produce an old favourite with half the fat. And if you come up with a really great recipe, send it to me!
* Try cutting the sugar content in a recipe in half as this often works and will just cut down on the sweetness – obviously! Or you can swap the sugar for one of the sugar substitute products on the market. I actually prefer to keep my recipes as natural as possible, so I don’t use artificial sweeteners.
Why all the fruit?
Good nutrition is key to living a long and healthy life. Increasingly we are receiving poor nutrition from ready-meals, fast food and processed foods. These foods contain little, or no nutritional value, and are usually loaded with salt, hydrogenated fats and sugar. Poor nutrition can lead to various health problems in the short and long term, and make you feel tired, lethargic, and miserable too.
Nutritional Value of Fruit
Fruit is so nutritious, that we can almost live off it. A diet that is packed with plenty of fruit and nuts will be rich in protein, calcium and vitamins, which is essential for a healthy lifestyle.
Most fruit is naturally low in fat, sodium, and calories. What’s more, they don’t contain cholesterol, but are packed full of vitamins and minerals – the right nutrients your body needs. These nutrients include potassium, dietary fibre, vitamin C and folate (folic acid).
Potassium
Diets rich in potassium will contribute to a healthy blood pressure and a reduced risk of developing kidney stones. Fruits that contain potassium include bananas, plums, prunes, peaches, apricots and oranges.
Dietary Fibre
Regular amounts of dietary fibre help reduce blood cholesterol levels and may lower the risk of heart disease. It is also important in maintaining regular bowel movements. Fibre helps reduce constipation and therefore reduce the amount of toxins exposed to the bowel for any length of time. All fruits contain dietary fibre, but fruit juice doesn’t, so you will need to eat the whole fruit to get this nutritional benefit.
Vitamin 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
200g (7oz) plain flour
1 tsp ground ginger
1 tsp ground cinnamon
½ tsp baking powder
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Spray a 20cm (8in) square cake tin with light cooking spray and line the base with baking parchment.
3 In a large bowl, mix the sugar, egg and olive oil together until smooth. Now, add the buttermilk and combine well.
4 Next, sift the flour, ground ginger, cinnamon and baking powder into the wet ingredients and mix with a wooden spoon. Don’t overmix.
5 Pour the mixture into the prepared tin and bake for 25–30 minutes or until a skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool. Once cold, cut into squares to serve.
TIP
Feel free to dust the top of the cake with a little mixture of icing sugar and cocoa powder.
Fruity Fruit Cake
Now don’t expect a very sweet and heavy traditional fruit cake with this recipe. Made with low-fat spread and only a tiny amount of sugar, this cake is wonderfully light and naturally sweetened by the dried fruit.
SERVES 10
low-fat spread, for greasing
150g (5½oz) mixed dried fruit
20g (¾oz) pecan nuts, hazelnuts or walnuts, chopped
100g (3½oz) self-raising flour
100g (3½oz) low-fat, heart-healthy spread
50g (1¾oz) dark muscovado sugar
2 eggs
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Grease a 20cm (8in) loose-bottomed cake tin with low-fat spread.
3 In a bowl, combine the dried fruit and chopped nuts along with 1 tablespoon of the flour. Set aside.
4 In another bowl, beat the low-fat spread and the sugar together. You might need to squash the clumps of sugar with the back of a fork.
5 Now, add the eggs and beat into the sugar mixture. Using a wooden spoon is fine.
6 Next, add the remaining flour and mix well.
7 Finally, add the flour-coated fruit and nuts and stir to combine.
8 Pour the mixture into the prepared tin and bake for 18–20 minutes or until a skewer inserted into the centre comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool.
Mint, Caraway & Lemon Roulade
This is an impressive-looking, delicious and light roulade that contains only half the fat compared to one made with butter and full-fat cream cheese filling. This roulade is best eaten on the day it is made.
SERVES 8
6 eggs
175g (6oz) golden caster sugar
175g (6oz) self-raising flour
grated zest of 1 unwaxed lemon
1 tsp caraway seeds, lightly crushed
55g (2oz) low-fat heart-healthy spread, melted
icing sugar, for sprinkling
1 fresh mint sprig, to decorate
For the filling
200g (7oz) low-fat, cream cheese
juice of ½ lemon
275g (10oz) lemon curd
6 fresh lemon-mint or mint leaves
1 Preheat the oven to 200°C/400°F/Gas mark 6.
2 Line a 27 x 40cm (11¼ x 16in) Swiss roll tin with non-stick baking parchment.
3 Using a free-standing electric mixer, whisk the eggs and caster sugar together until the mixture is very light and fluffy and almost doubled in volume. This will take about 5 minutes, so be patient with it!
4 Now, using either a spatula or a large metal spoon, fold in the flour, grated lemon zest, crushed caraway seeds, and melted low-fat spread. Do not overmix.
5 Pour the mixture into the prepared tin and bake, checking it after 12 minutes. You don’t want too much colour on the sponge, so keep a close eye on it for a maximum of 16 minutes until it is light and springy to the touch. As soon as you can see that the sponge is cooked in the middle but not browning around the edges, remove from the oven and turn the sponge out onto a sheet of non-stick greaseproof paper sprinkled with a little icing sugar.
6 Allow to cool in the tin for 5 minutes, then turn out onto a sheet of non-stick baking parchment sprinkled with some icing sugar, and using the baking parchment, carefully roll up into a Swiss roll. Allow to cool.
7 To make the filling, mix the cheese, lemon juice and lemon curd together in a bowl.
8 Now, very finely slice the lemon-mint or mint leaves and mix these into the lemon curd mixture.
9 Only when the sponge has completely cooled, carefully unroll and spread the inside of the sponge with the lemon and mint cream. Now, re-roll the cake using the baking parchment to help keep it all together. Place on a serving dish, dust with a little icing sugar and top with the mint sprig.
TIP
Use a pestle and mortar to crush the caraway seeds.
Courgette Loaf
These sweet loaves make a perfect mid-morning or mid-afternoon snack. The bulk of the courgettes keep the calories lower, and with no butter added, a modest slice of this is a lovely healthy treat.
MAKES 2 LOAVES
EACH SERVING 10
low-fat spread, for greasing
3 medium eggs
240ml (8½fl oz) light olive oil
480g (17oz) caster sugar
720g (1lb 9oz) plain flour, sifted
2 tsp baking powder, sifted
1 tsp ground cinnamon
480g (17oz) courgettes, coarsely grated
2 tsp vanilla extract
50g (1¾ oz) chopped walnuts
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Grease 2 x 900g (2lb) loaf tins with low-fat spread and line the bases with baking parchment.
3 Using a hand whisk, mix the eggs and olive oil together in a large bowl.
4 Next, add the caster sugar and whisk for a further 3 minutes.
5 Now, fold in the sifted flour, baking powder and cinnamon with a large metal spoon, then add the grated courgettes, vanilla extract and chopped walnuts and mix well.
6 Pour the cake mixture evenly between the prepared loaf tins and bake for 1 hour or until risen and golden. Serve warm or cold with a lovely cup of tea!
Butter-free Fudge Cake
In this recipe I have used homemade apple sauce instead of butter, making it a half-fat version compared to a usual fudge cake. This cake is lovely served just as it is, but if you want to cover the top with a chocolate frosting, take a look at the frosting recipes (#litres_trial_promo).
SERVES 9
light cooking spray, for coating
85g (3oz) wholemeal plain flour
25g (1oz) oatbran
30g (1oz) cocoa powder
100g (3½oz) dark brown sugar
100g (3½oz) caster sugar
1 tsp bicarbonate of soda
175g (6oz) homemade apple sauce (#litres_trial_promo)
3 tbsp vegetable oil or light olive oil
2 tbsp strong black coffee
1 egg white, beaten
1 tsp vanilla extract
1 Preheat the oven to 170°C/325°F/Gas mark 3.
2 Spray a 20cm (8in) square cake tin with light cooking spray and line the base with non-stick baking parchment.
3 Place the flour, oatbran, cocoa, both sugars and the bicarbonate of soda in a medium-sized bowl and stir to mix well.
4 Now, combine the apple sauce, oil, coffee, beaten egg white and vanilla extract and stir to mix. Add the apple sauce mixture to the flour mixture and combine well.
5 Pour the cake mixture into the prepared tin and bake for about 25 minutes or until the top springs back when lightly touched and a wooden skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool.
TIP
This cake is delicious served with a squirt of Raspberry Coulis (#litres_trial_promo).
Almond & Hazelnut Gateau
I love making this nutty, butter-free gateau. It’s incredibly light and works fabulously with a thick layer of fat-free frosting on top. Hazelnuts and almonds are a great source of vitamin E, dietary fibre, heart-healthy B vitamins and ‘good fats’, and the eggs add the protein. This cake is best eaten on the day it is made.
SERVES 8
(LARGER SLICES ALLOWED, AS IS THIS IS A LOVELY LOW-FAT CAKE)
light cooking spray, for coating
4 medium eggs
100g (3½oz) caster sugar
5½ tbsp plain flour
50g (1¾oz) ground almonds
50g (1¾oz) ground hazelnuts
50g (1¾oz) flaked almonds
To decorate
frosting (#litres_trial_promo) of your choice
raspberries
plain dark chocolate scrapings
1 Preheat the oven to 190°C/375°F/Gas mark 5.
2 Spray two 20cm (8in) sandwich tins with light cooking spray to make the cake easy to turn out.
3 Using a free-standing electric mixer, whisk the eggs and sugar together until the mixture is pale, fluffy and doubled in volume. Be patient, as this will take about 5 minutes.
4 Now, sift in the flour from a good height. Add the ground almonds and hazelnuts and fold in with a large, clean metal spoon using as few strokes as possible.
5 Tip the mixture gently into the prepared tins and sprinkle with the flaked almonds.
6 Bake for 12 minutes until well risen and springy to the touch. Allow to cool in the tins for 5 minutes, then turn out and cool on a wire rack.
7 Cover one cake with delicious low-fat frosting and maybe some raspberries. Place the second cake on top. Decorate with more low-fat frosting, raspberries and dark chocolate scrapings.
Chocolate Cake with Spicy Pears
This butter- and flour-free cake has a lovely light texture and great flavour. Make sure you use best quality plain dark chocolate, as this will contain less fat and sugar and gives a better flavour. Cook the pears a day ahead and chill in the refrigerator overnight. The cake is best eaten on the day it is baked.
SERVES 4
For the cake
low-fat spread, for greasing
110g (4oz) caster sugar, plus 1 tbsp for dusting
1 tbsp plain flour, for dusting
110g (4oz) bitter dark chocolate, chopped
4 eggs, separated
70g (2½oz) cornflour
icing sugar, sifted, for dusting
low-fat crème fraîche, to serve
For the spicy pears
85g (3oz) caster sugar
2 tbsp clear, runny honey
4 cloves
10 black peppercorns
1 cinnamon stick
1 x 2.5cm (1in) piece of fresh ginger, peeled and sliced
thinly pared zest of 1 orange
290 ml (10fl oz) Muscat wine
juice of ½ lemon
4 firm, ripe pears
8 cloves
1 Start by making the pears. Put 150ml (5fl oz) water, the sugar and honey into a large heavy saucepan and mix together over a low heat until the sugar has dissolved completely. Bring to the boil, then add the cloves, peppercorns, cinnamon, ginger and orange zest and cook for 10 minutes, uncovered, or until slightly thickened and syrupy.
2 Allow the syrup to cool slightly, then mix in the wine and lemon juice.
3 Peel the pears, leaving the stems intact and stud each pear with 2 cloves. Immediately submerge the pears into the syrup to prevent discolouring. Bring slowly to the boil, then reduce the heat and simmer gently for 15 minutes. Remove the pan from the heat and allow the pears to cool completely in the syrup. Refrigerate overnight.
4 The next day, make the cake. Preheat the oven to 180°C/350°F/Gas mark 4.
5 Grease a 23cm (9in) cake tin with low-fat spread and line the base with a disc of greaseproof paper. Dust lightly with the 1 tablespoon sugar and then the 1 tablespoon flour, tapping out the excess.
6 Put the chocolate into a heatproof bowl set over a saucepan of simmering water, making sure the base of the bowl isn’t touching the water, and stir continuously until the chocolate has melted, then remove from the heat.
7 In a separate bowl, beat the egg yolks with all but 1 tablespoon of the caster sugar until pale and creamy. Mix the cornflour into the egg yolk mixture, then pour in the melted chocolate and mix thoroughly.
8 Using a free-standing electric mixer, whisk the egg whites with the remaining 1 tablespoon sugar until shiny and stiff. Using a large metal spoon, fold the egg whites into the egg and chocolate mixture and pour into the prepared tin.
9 Bake the cake in the centre of the oven for 20–25 minutes. Allow to cool in the tin for 10 minutes, then turn out onto a wire rack to cool.
10 Lightly dust the cake with icing sugar just before serving with the well-chilled pears and a scoop of low-fat crème fraîche.
Beetroot & Chocolate Cake
Chocolate and beetroot are an unusual combination but one that works well. Using light olive oil instead of butter and taking into account the antioxidants and potassium contained in the beetroot and dark chocolate, this cake is perfect for the most health-conscious, sweet teeth around.
SERVES 12
low-fat spread, for greasing
50g (1¾oz) cocoa powder
175g (6oz) plain flour
1½ tsp baking powder
200g (7oz) caster sugar
250g (9oz) cooked beetroot in juice
3 eggs
200ml (7fl oz) light olive oil
100g (3½oz) good-quality plain dark chocolate, finely chopped
170g (6oz) icing sugar
low-fat crème fraîche, to serve
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Grease a 23cm (9in) loose-bottomed cake tin with a little low-fat spread and line the base with baking parchment.
3 Sift the cocoa, flour and baking powder into a large mixing bowl. Add the sugar and mix with a wooden spoon to combine.
4 Drain the beetroot, reserving the juice, then put the beetroot in a food processor along with the eggs and the olive oil and blitz until smooth.
5 Now, make a well in the centre of the dry ingredients and, using a wooden spoon, beat in the beetroot mixture, a bit at a time to form a smooth batter.
6 Next, add the chopped chocolate and combine well. Pour the mixture into the prepared cake tin and bake for 40–45 minutes or until a skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack and cool.
7 To make the icing, simply mix the icing sugar with a little of the reserved beetroot juice to make a deep purple pourable icing. Drizzle the icing over the cake and serve with a dollop of low-fat crème fraîche.
TIP
Remember that it is important to include some low-fat dairy into your diet to support your bones and circulatory system, so a dollop of low-fat crème fraîche is a perfect accompaniment to a small slice of cake.
Fat-free Chocolate Fudge Brownies
You can enjoy these brownies guilt-free. I have substituted the butter with apple sauce. You can make your own apple sauce, of course, or you can buy it in some health food shops. A friend of mine uses baby apple sauce, which makes sense because this is completely natural with no added sugar.
SERVES 9
low-fat spread, for greasing
3 egg whites
175g (6oz) self-raising flour
85g (3oz) cocoa powder, plus extra for dusting
225g (8oz) caster sugar
55g (2oz) chopped walnuts or pecan nuts
1 tsp vanilla extract
70g (2½oz) unsweetened apple sauce (#litres_trial_promo)
1 Preheat the oven to 160°C/315°F/Gas mark 2–3.
2 Grease a 20cm (8in) square cake tin with low-fat spread.
3 Using a free-standing electric mixer, whisk the egg whites until doubled in volume and stiff peaks form.
4 In a separate bowl, sift the flour and cocoa powder together, then mix in the sugar and the chopped nuts. (I quite like a mixture of walnuts and pecans).
5 Finally, add the vanilla extract, apple sauce and the stiff egg whites and fold in gently using a large metal spoon or spatula. Do not overmix.
6 Pour the mixture into the prepared tin and bake for 20–25 minutes or until the edges are firmly set and the centre is almost set. Allow to cool in the tin for 5 minutes then turn out onto a wire rack to cool.
7 Once cold, dust with cocoa powder, then cut into squares and serve.
Nutty Banana Cake
This is a delicious and healthy, fruity nutty cake and just so easy to make! I use apple sauce instead of fat and wholemeal flour to boost the fibre content. Try to use very ripe bananas. Did you know that you can freeze ripe bananas to keep them safe until you have enough to make your dish? Freeze them (#litres_trial_promo), then thaw out for a couple of hours, peel and use as normal.
SERVES 12
low-fat spread, for greasing
6 tbsp unsweetened apple sauce (#litres_trial_promo)
100g (3½oz) clear, runny honey
2 eggs
3 ripe bananas, mashed up well with a fork
1 tsp vanilla extract
200g (7oz) wholemeal self-raising flour
1 tsp bicarbonate of soda
50g (1¾oz) chopped walnuts
1 Preheat the oven to 160°C/315°F/Gas mark 2–3.
2 Grease a 23 x 12cm (9 x 5in) loaf tin with low-fat spread and line the base with non-stick baking parchment.
3 In a large bowl, mix the apple sauce and honey together.
4 Next, add the eggs and beat well, then stir in the mashed bananas and vanilla extract, making sure everything is well combined.
5 Stir in the flour. Put the bicarbonate of soda into a cup and add 4 tablespoons of hand-hot water. Stir to mix and pour immediately into the batter, stirring quickly and well.
6 Finally, stir in the chopped walnuts and pour the mixture into the prepared tin. Bake for 55–60 minutes. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool for 30 minutes before slicing.
TIP
If your bananas are not quite ripe enough, peel and pop in the microwave for 20 seconds and they’ll be perfect!
Low-fat Frosted Carrot Cake
This is a very easy recipe that my whole family enjoys. I have added a little ground ginger just because I love the combination, but feel free to omit it if you prefer. I love this cake without the frosting just as much as with it, but if you are using the frosting, add it just before serving, as it will soak into the cake if left for too long.
SERVES 8
low-fat spread, for greasing
2 medium eggs
175g (6oz) dark muscovado sugar
75ml (3fl oz) light olive oil
200g (7oz) wholemeal self-raising flour
1 level tsp bicarbonate of soda
1 level tsp baking powder
1 tsp ground ginger (optional)
2 tsp mixed spice
grated zest 1 lemon
200g (7oz) carrots, peeled and coarsely grated
175g (6oz) sultanas
60ml (2fl oz) pineapple juice
grated zest 1 orange
For the frosting
225g (8oz) Quark (virtually fat-free soft cheese)
55g (2oz) icing sugar
2 tbsp lemon juice
1 Preheat the oven to 180°C/350°F/Gas mark 4.
2 Grease a 20cm (8in) cake tin with low-fat spread and line the base with non-stick baking parchment.
3 Using an electric whisk, combine the eggs, sugar and olive oil together.
4 Next, sift the flour, bicarbonate of soda , baking powder, ground ginger (if using) and the mixed spice into the egg mixture. If there are any bits left in the sieve from the flour, just pour these in. Mix together using a large metal spoon, then add the lemon zest, grated carrots, sultanas and pineapple juice and stir to combine but don’t overmix.
5 Finally, pour the mixture into the prepared tin and bake for 35–40 minutes until well risen and a skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for at least 5 minutes, then turn out onto a wire rack to cool.
6 To make the frosting, simply mix the Quark, icing sugar and lemon juice together in a bowl. When the cake is completely cold, use a spatula to spread the frosting over the cake and decorate with grated orange zest, then cut into squares and serve.
TIP
It is a good idea to make the frosting ahead of time and leave to chill in the refrigerator for at least an hour before using.
German Honey Cake
This is a delicious, old-fashioned cake. I love it because it uses olive oil instead of butter. Contrary to what many people believe, olive oil doesn’t lose its goodness when it’s heated. The only time the nutrients in olive oil would be lost are if it is heated repeatedly. This cake has a traditional, slightly spicy flavour. Once you try it, you’ll know what I mean! Don’t use an electric mixer for the main part of this recipe – mixing by hand is much better, but I do recommend that you use an electric whisk for the egg whites.
SERVES 12
low-fat spread, for greasing
2 tsp instant coffee granules
2 eggs, separated
85g (3oz) dark muscovado sugar
3 tbsp light olive oil
110g (4oz) runny honey
200g (7oz) wholemeal plain flour
2 teaspoons baking powder
½ tsp bicarbonate of soda
½ tsp ground cloves
½ tsp ground allspice
1 Preheat the oven to 160°C/315°F/Gas mark 2–3.
2 Grease a 20cm (8in) round loose-bottomed cake tin with low-fat spread.
3 Start by dissolving the coffee in 125ml (4fl oz) hot water, and setting aside.
4 Now, in a large bowl, beat the egg yolks and muscovado sugar together thoroughly until the mixture goes a little paler. Add the olive oil and the honey and beat until the mixture is creamy and glossy.
5 Next, sift together the flour, baking powder, bicarbonate of soda and spices. Add these dry ingredients along with the coffee to the egg and honey mixture and mix with a wooden spoon. Don’t worry if it is a little lumpy – this will add to the texture. Don’t beat or overmix.
6 Finally, using a free-standing electric mixer, whisk the egg whites until stiff peaks form, then using a large metal spoon or spatula, fold gently into the batter mixture. Again, be careful not to overmix. Only allow yourself 15 turns of the spoon!
7 Pour the batter into the prepared tin and bake for 35–40 minutes or until a skewer inserted into the centre of cake comes out clean. Allow to cool in the tin for 5 minutes, then turn out onto a wire rack to cool.
Low-fat Date & Walnut Block
Using the low-fat, heart-healthy spread instead of butter makes this dish healthier than a traditional version from the get-go. Wholemeal flour and dates add great fibre and the walnuts contain a host of vitamins and minerals, as well as omega-3 fatty acids, which are very important for heart and skin health. A slice of this for breakfast with a glass of fresh fruit juice will keep you going until lunch beautifully.
SERVES 9
40g (1½oz) low-fat, heart- healthy spread, plus extra for greasing
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Sally Bee
Тип: электронная книга
Жанр: Кулинария
Язык: на английском языке
Издательство: HarperCollins
Дата публикации: 18.04.2024
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О книге: You can indulge without guilt! Enjoy delicious desserts, perfect pastries, cookies and cakes, breads and bakes as part of a healthy lifestyle. Who says you can’t have it all?The third title from Sally Bee.Busy mum, home cook and heart-attack survivor Sally Bee knows better than anyone how to incorporate healthy eating into a busy lifestyle with her gorgeous, flavoursome and balanced recipes. In her new book, Have Your Cake and Eat it Too, Sally turns her attention to the sweet things in life to show that you don’t have to give up your favourite treats to maintain a healthy lifestyle or slimmer waistline. In fact, Sally claims that depriving yourself of these little pleasures makes it harder to stick to a nutritious and balanced diet long term.Sally shows how to make your favourite treats a little less naughty with healthier versions of much loved puddings, bakes, cakes and desserts. You can rest assured that they won’t be as sinful as they taste; a sensible attitude and a bit of creative cooking is all that’s needed to spoil yourself the healthier way.Sally also shares her helpful tips, advice and experience to show you how to enjoy little luxuries sensibly. She also reveals some of her culinary secrets and how to make compensations for ′naughty′ ingredients by adding more of the good stuff.At the age of 36 Sally Bee suffered three major heart attacks in a single week. Sally defied all odds and, 5 years on, is glowing with health. She is the ultimate endorsement for living a sustainable healthy life, and is living proof that her recipes work.Recipes Include…Hot Choccy SouffléRaspberry MuffinsLow-fat Zesty Lemon ButtercreamPineapple, Raspberry and Amaretti ParfaitsChocolate Vanilla MoussePeach and Strawberry SorbetSoda BreadSpicy Apple MuffinsAlmond and Hazelnut GateauGooey Chocolate Orange CookiesCaramelised ApplesAlmond MacaroonsOatmeal Fruit BreadChocolate Pistachio BiscuitsPassionate Pear Crumble