Have Your Cake and Eat it Too

Dietary Fibre

Regular amounts of dietary fibre help reduce blood cholesterol levels and may lower the risk of heart disease. It is also important in maintaining regular bowel movements. Fibre helps reduce constipation and therefore reduce the amount of toxins exposed to the bowel for any length of time. All fruits contain dietary fibre, but fruit juice doesn’t, so you will need to eat the whole fruit to get this nutritional benefit.

Vitamin C

Vitamin C is essential for the growth and repair of body tissues. It helps heal cuts and wounds, and keeps teeth and gums healthy. It is also a powerful antioxidant that neutralises free radicals in the body. Fruits that contain vitamin C include oranges, mangoes, apples and grapes.

Folate (folic acid)

Folate helps the body form red blood cells. It is especially important for pregnant women, as folate has been proven to help prevent foetal defects from developing, such as spina bifida. Fruits that contain folate include oranges, bananas and kiwi fruit.

Antioxidants in fruit

Free radicals and antioxidants are both terms used to describe groups of vitamins, minerals and elements that help to gather up and destroy all the bad bugs and boost growth of the good bugs. Therefore when a fruit is considered high in free radicals or antioxidants, this means that it will help protect your immune system, guard against certain cancers and help boost your general good health.

Protein from Fruit

The body makes proteins to create muscles, tendons, ligaments, hair and nails. Proteins are also important in the make-up of enzymes, genes and hormones. Fruits that contain protein include: dates, avocados, figs, peanuts, almonds, Brazil nuts, and walnuts.

Fats from Fruit

Most of the fat in the Western diet is bad fat – saturated and hydrogenated fats – that increases our risk of developing heart disease and cancers. Some fat is good fat, however, and these fats contain essential fatty acids (which are the fats that are needed to help our body function rather than the type of fat that acts as a fuel which we burn for energy) and vitamins that help our bodies stay healthy. Fat improves the body’s absorption of vitamins A, D and E. Fruits that contain essential fatty acids include olives, avocados, and nuts and seeds. It’s also important to note that all my recipes use a low-saturated-fat, heart-healthy spread instead of butter.

So, although most people will find a diet that consists exclusively of fruit and nuts a little extreme, it shows that they contain much of what we need to live a healthy, happy life. Fruits are packed full of vitamins, minerals, essential fatty acids and proteins, and don’t contain all the bad nutrition that can contribute to obesity, diabetes, Alzheimer’s, and cancer. So why not take a look at your eating habits over the space of a week and add the odd healthy dessert along with extra fruit. It won’t just make you feel better; it could save your life.

Pistachio & Yogurt Cake

This fabulous recipe uses light olive oil and low-fat yogurt instead of butter, so keeping the fat content healthy and low. Very simple to make, this cake is beautiful served with a side order of fruit and a dollop or topping of low-fat crème fraîche or Greek yogurt.

SERVES 10

light olive oil or low-fat spread, for oiling or greasing

140g (5oz) shelled, unsalted pistachio nuts

4 eggs

175g (6oz) caster sugar

150g (5½oz) plain low- fat yogurt

75ml (3fl oz) light olive oil

115g (4oz) self-raising flour

1 Preheat the oven to 160°C/315°F/Gas mark 2–3.

2 Oil a 23cm (9in) springform cake tin with a little light olive oil or use some low-fat spread.

3 Start by finely grinding the pistachios in a food processor, then set aside.

4 Using a free-standing electric mixer, beat the eggs and the sugar together until very pale and thick. This will take about 5 minutes, so be patient with it!

5 Next, gently mix in the yogurt and olive oil.

6 Now, sift in the flour and fold in using a spatula, then add the ground pistachios.

7 Pour the mixture into the prepared tin and bake for 40 minutes or until a skewer inserted into the centre of the cake comes out clean. Allow to cool in the tin for 10 minutes, then turn out onto a wire rack to cool.

Angel Food Cake with Lemon Icing

A fat-free cake that looks seriously impressive! Serve on the day it is made with lots of sweet and colourful fruit. This recipe makes one large cake, so it is ideal for when you have a house full of guests. You will need a 25cm (10in) non-stick Bundt tin for this cake, which is available from good kitchen shops.

SERVES 12-16

12 egg whites

1¼ tsp cream of tartar

½ tsp lemon juice

grated zest of 1 unwaxed lemon

1 tsp vanilla extract

190g (6¾oz) icing sugar

135g (4¾oz) plain flour

For the icing

juice of ½ lemon

3 tbsp clear, runny honey

8 tbsp icing sugar

To decorate

grated lemon zest

fresh mint sprigs

1 Preheat the oven to 180°C/350°F/Gas mark 4.

2 Using a free-standing electric mixer, whisk the egg whites and cream of tartar together until the mixture is frothy but not too stiff.

3 Next, add the lemon juice, grated lemon zest and vanilla extract, and continue to whisk while adding the icing sugar, a bit at a time. Carry on until stiff peaks form and the egg whites are nicely glossy.