‘Tis the season. Ho! Ho! Ho! The merry Christmas is on its way, and it is all about getting cosy in our sweaters and enjoying carols. While the scented candles fill our homes with aroma, there is another contender that we cannot forget. Freshly baked cookies and cakes! One of the classic desserts relished by many during this holiday is plum cake.
As the name implies, the key ingredient in this cake is plums. They are rich in antioxidants and many other nutrients.
“Plums are a great source of fibre which aids in digestion. It also helps regulate blood sugar levels. Not just that, the fibre content can keep us satiated for long, helping in weight management,” says Krutika Nanavati, a registered dietitian and nutritionist at Clinicspots, Navi Mumbai.
Moreover, the abundant antioxidants in plums protect our cells and help in keeping chronic health conditions at bay.
Being a good source of a variety of vitamins and minerals such as vitamin C, potassium and magnesium, they support bone health, muscle function and immune system, adds Nanavati.
Experts say that homemade plum cakes are a healthier option that can give us additional nutritional benefits. One of the ways is to swap the main plum cake ingredients such as refined flour and sugar with whole grain flour and alternative sweeteners in our recipes.
Here are some tips by Nanavati.
- Substitute refined flour with whole grain flour – This can increase the fibre content of the recipe, thus promoting digestive health.
- Add nuts and seeds – Nuts and seeds such as almonds, walnuts and sunflower seeds are rich in healthy fats, protein and essential minerals which can support our overall health.
- Ditch refined sugar – We can add natural sweeteners like honey, maple syrup and date syrup instead of refined sugar. Studies indicate that honey has antioxidant, anti-inflammatory, cardiovascular and nervous system-protective properties. Another study suggests that dates are rich in several antioxidants, vitamins and minerals which are beneficial for our health.
And finally, to enjoy this holiday, we bring you a healthy plum cake recipe provided by Nanavati.
Plum cake ingredients:
- 1 cup mashed plums
- 1 cup wholewheat flour
- 1/2 cup all-purpose flour
- ¼ cup chopped nuts (optional)
- ½ tsp ground cinnamon
- ¼ tsp ground nutmeg
- ½ cup unsweetened apple sauce
- ¼ cup honey
- ¼ tsp salt
- 1 tsp baking soda
- ½ tsp baking powder
- ¼ cup milk of your choice (Nanavati suggests almond milk)
Directions:
- Preheat the oven to 350°F/175°C.
- Grease the cake pan and sprinkle some flour on it.
- In a bowl, add wholewheat flour, all-purpose flour, baking soda, baking powder, salt, ground cinnamon, and ground nutmeg. Mix the dry ingredients well and set aside.
- In another bowl, add the mashed plums, apple sauce (adds moisture to the cake), honey, and milk. Mix the wet ingredients well until all the ingredients are combined.
- Slowly add the wet ingredients to the dry ones while whisking continuously. The ingredients need to be mixed only until combined and not to be over-mixed.
- Put some nuts and seeds of your choice on top.
- Pour the batter into the prepped cake pan and spread it evenly. Place the batter in the oven and cook it for 30-35 minutes at 350°F/175°C.
- Use a toothpick to check if the cake is done. Allow the cake to cool down for at least 10 minutes.
- Slice them into desired size and enjoy them as a dessert or with hot tea!
Here are more tips for weight management:
- Portion control is key. To control calorie intake, have one-two slices a day.
- Eat more fruits, vegetables, and lean protein sources to keep you full and avoid cravings.
- Practise mindful eating and pay attention to your hunger cues. Do not skip meals.
Nutritional value of the recipe:
- Calorie: 1239Kcal
- Protein: 31.4gm
- Fat: 23.8gm
- Carbs: 244.1gm
- Fibre: 20.72gm
Note: Serving size depends on the size of the cake pan and how we cut the slices.
If you are a sweet tooth, don’t miss our dark chocolate bites recipe.
