Healthier Fruit Cake

I am sure you know that dried fruit contains a lot of sugar!

I’ve adapted a fruit cake recipe to make it a little healthier. This uses natural sugars but you can substitute these with xylitol if you prefer. Some dried fruit contains more sugar than others so using fruit with less sugar would be better.

Adding seeds and nuts to the recipe will help slow down the rate that the sugar is absorbed into the bloodstream.

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Dried fruit and their sugars – amounts will vary between batches

Per 100g Calories Carbohydrates Sugars Fibre
Raisins 293 79g 69g 2g
Sultanas 310 79g 69g 2g
Currants 306 75g 67g 2g
Apricots 178 36g 31g 7.5g
Dates 295 68g 68g 4g
Apple 293 65g 55g 10g
Glace Cherries 308 75g 46g 1g
Dried Fig 249 47g 47g 3g
Blueberry 350 68g 68g 3.5g
Papaya 258 65g 40g 9g
Prunes 239 34g 34g 7g
Chopped mixed peel 303 73g 45g 4.5g
Pineapple (no added sugar) 305 67g 53g 5g
Mango 328 71g 48g 5g
Dried cherries 365 70g 45g 2.5g

 

Recipe 8 inch round cake

250g mixed dried vine fruit
250g dried apricots or prunes, chopped
50ml brandy, optional
225g butter or dairy free margarine, at room temperature
125g date syrup
100g honey
4 eggs, beaten
160g plain wholemeal spelt flour or gluten free plain flour
100g ground almonds
75g maize flour or cornflour
½ tsp gluten free baking powder
1 ½ tsp mixed spice
150g mixed seeds and nuts.

A day before – place the dried fruit into a bowl with the brandy.
Preheat oven to 160°c / 325°f / gas mark 3.
Line the cake tin with silicon paper or greased greaseproof paper.
Cream together the butter and honey until light and fluffy. Stir in the date syrup.
Beat in the eggs a little at a time.
Stir in the soaked fruit, seeds and nuts.
Sieve together the wholemeal spelt flour or gluten free flour with the ground almonds, maize flour, gluten free baking powder and mixed spice and fold into the creamed mixture.
Pour into the cake tin and level the top.
Bake for 75 – 90 minutes until firm to touch and a knife inserted comes out clean.
Wrap in greaseproof paper and store in a cake tin. I have kept a piece for 6 months and it still tastes good!

 

 

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