Low GI and low GL, this fruit cake is perfect for diabetics. Bake it a couple of days before Christmas for the family get-together – it’s also good as a gift!
Prep time: 15 mins and 2 days in the fridge; cooking time: 25 mins
Ingredients
- 250 ml water
- 125 ml fat free milk
- 125 ml soft ‘lite’ margarine
- 125 ml sultanas
- 35 dried apricots halves, 12 dried prunes, 10 dried peach halves – all roughly chopped
- 30 ml currants
- 125 ml white sugar
- 5 ml bicarbonate of soda (for stove fruit)
- 1 ml salt
- 10 pecan nut halves, chopped
- 190 ml cake flour
- 5 ml bicarbonate of soda (for cooled fruit mix)
- 5 ml baking powder
- 85 ml oat bran
- 250 ml whole-wheat ProNutro
- 1 apple, peeled and finely grated
- 1 whole egg
- 2 ml almond essence
- 1 egg white, beaten
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, and mix together 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 non-stick baking pan (a 30 cm long loaf pan or 15 cm square or round pan), which has been sprayed with non-stick 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
Source: Eating for Sustained Energy 2
