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Sunday April 7th 2019 is World Health Day

With International Health Awareness Day approaching, I thought id share with you a healthy, sugar free, high fiber apple cake recipe and also share some tips with you on how to make baking recipes healthier.

I have also included a link to some fun kids work-sheets, games and activities based on health and fitness, that you may like to look at with your little ones to help raise awareness of the benefits of being healthy.

Guilt free Apple cake

This delicious apple cake is free from added refined sugars, high in fiber and low in fat, but the best thing is….you’d never know!

Ingredients

  • X2 apples, peeled and sliced
  • 2tsp mixed spice
  • 8tsp powdered natural sweetener (for apples)
  • 3 eggs
  • 500g apple sauce
  • 115g butter,soft
  • 2tsp vanilla extract
  • 80ml apple juice
  • 360g wholemeal flour
  • ½ tsp baking powder
  • 50g powdered sweetener (for cake)

 

Method

  1. Preheat the oven to 180C
  2. In a small bowl, mix together sliced apples, mixed spice and powdered sweetener
  3. In a 2nd bowl mix together the butter, apple sauce, apple juice, eggs and vanilla
  4. In a 3rd bowl add flour, baking powder and powdered sweetener.
  5. Mix together bowls 2 and 3 until well combined
  6. Pour half of the batter into a cake tin
  7. Top with a layer of half of the apples mix
  8. Pour remaining cake batter on top
  9. Finish off by arranging the remaining apple slices on top of the cake
  10. Bake for approx 1.15hr (or until skewer in centre of cake comes out clean)
  11. Remove from oven and allow to cool

 

Enjoy a guilt free slice of cake!

 

Ways to make Baking Healthier

We all love a sweet treat, but how can you make a sweet treat better for your health?

Here are some ways you can enjoy a treat without the guilt!

  1. Use wholemeal flour (higher in fiber which is vital for a healthy gut)
  2. Replace refined sugars with natural sugars (honey, maple syrup, agave syrup – these are all naturally very sweet and contain more nutrients that refined white sugar, which has no nutrients at all!)
  3. Add fruit / veg to recipes (carrot cake, courgette cake, beetroot cake, or even our apple cake recipe shared here – all these will increase the fiber and vitamin content of your bakes)
  4. Reduce portion sizes (still have your sweet treat, but cut down on your portion size. Have half today and save the other half for another day. That way you still get to satisfy your sweet tooth, but with half the amount of calories)
  5. Substitute Fats (saturated fats are very bad for our heart health, unsaturated are much better. Replace butters with natural oils where possible. In some recipes you can even use apple sauce in place of part of the butter quantity, such as in our Guilt free Apple Cake recipe.

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Nourish Interactive is great resource full of fun worksheets, games and activities you could do with your little ones to help raise their awareness on being healthy.
View their free printables here

Wishing you a Happy and Healthy day xx

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