Christmas fruit cake

This fruit cake is low in fat and has a low GI and low GL, making it perfect for diabetics.
 
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Recipe from: 23 November 2010
Preparation time: 15 mins (2 days fridge)
Cooking time: 25 mins
 
 

Ingredients

 
  • 250
    ml
    water
  • 125
    ml
    fat free milk
  • 125
    ml
    soft 'lite' margarine
  • 125
    ml
    sultanas
  • 35 (1/2 x 250)
    g
    packet dried apricots halves, roughly chopped
  • 12 (1/2 x 250)
    g
    packet dried prunes
  • 10 ( 1/2 x 250)
    g
    packet dried peach halves, roughly chopped
  • 30
    ml
    currants
  • 125
    ml
    white sugar
  • 5
    ml
    bicarbonate of soda
  • 1
    ml
    salt
  • 10
    pecan nut halves, chopped
  • 190
    ml
    cake flour
  • 5
    ml
    bicarbonate of soda
  • 5
    ml
    baking powder
  • 85
    ml
    oat bran
  • 250
    ml
    whole-wheat ProNutro
  • 1
    apple, peeled and finely grated
  • 1
    egg
  • 2
    ml
    almond essence
  • 1
    egg white, beaten
Servings: Change Serving
 
 

Method

 
Place the water, milk, margarine, fruit, sugar, 5 ml bicarbonate of soda, the salt and nuts in a large saucepan. Simmer over a low heat for 20 minutes.

Remove from the heat, pour into a bowl and allow to cool completely.

Remove the pips from the prunes. Preheat the oven to 160 degrees celsius.

Sift together the flour, 5 ml bicarbonate of soda, and the baking powder over the cooled fruits in a bowl.

Add the oat bran, the whole-wheat ProNutro and the grated apple.

Mix gently with a wooden spoon.

Beat the egg and almond essence together, and add to the batter.

Whisk the egg white and fold it into the mixture.

Spoon the batter into a nonstick baking pan (a 30 cm long loaf pan or 15 cm square or round pan), which has been sprayed with nonstick spray.

Bake for 2 hours, or until a knife or skewer inserted into the centre comes out clean.

Allow to cool completely, then sprinkle with a little brandy (optional)

Store in an airtight container, or cover with foil and store for 2 days in the fridge before eating.

Microwave method:

Place the fruit and the other ingredients listed in step 1 above into a glass bowl and microwave on medium/low for 5-6 minutes.

Follow the recipe above from step 2-8.

Line a microwave pan with a paper towel, and spray with nonstick spray.

Spoon the batter into a pan and microwave for 18-20 minutes. The cake is done when the top is no longer moist.

Remove from the microwave pan and carefully peel off the paper.

Allow to cool completely, then sprinkle with a little brandy (optional).

Store in an airtight container or cover with foil and store for 2 days in the fridge before eating.

 Christmas Fruit cake (from Eating for Sustained Energy 2)

 

Read more on: bake
 

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Tip of the day

 
Carving meat
Always allow your roast to rest for 5 to 15 minutes before carving so that the juices can be reabsorbed and the meat presents an even surface when sliced. Use a short- or long-bladed knife, and a two-pronged carving fork with a guard. To prevent the meat from losing juice, steady it with the flat of the fork, rather than piercing.
 

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