Plum and Apple Cake

Plum and Apple Cake

My fascination for fresh fruit continues. With such an overload of apples around, I was all set to make a traditional apple and spice cake. It was the sighting of an end of the season plums that made up my mind to try out this combination cake. It feels good to bite into the tartness of the plums and the sweetness of the apples. Need I add that this is a super healthy cake made with whole wheat flour and oats. A little butter, sliced almonds and fresh coconut only adds to its rich taste and moistness. Go on and indulge in this healthy treat. And of course, like most of my recipes, it's a simple no-fuss cake.

Ingredients

Plums (medium sized) – 2

Apples (medium sized) – 1 ½

Whole wheat flour – ¾ cup

Oats – ¾ cup

Eggs – 2

Butter – ¼ cup

Baking powder – 1 tsp (heaped)

Baking soda – ½ tsp

Jaggery (powdered) – 1 ½ cups

Curds – ½ cup

Lemon – ½

Fresh coconut (grated) – 1 tbsp

Cinnamon powder – 1 tbsp + ½ tsp

Method

Peel and core one apple

Slice it

Add lemon juice, cinnamon powder and ½ cup jaggery and mix well

Slice the plums and keep aside

Sift the flour with baking powder, baking soda and cinnamon powder

Beat the eggs

Add the flour mix slowly little at a time

Add curds and mix

Add melted butter

Cut the other half apple into small pieces and add to the cake batter

Let the batter be a little thick as the fruits will release water

Spread the batter in a cake mould lined with parchment paper

Top the batter with alternately with apple and plum slices

Bake in a preheated oven at 180 degrees C for about 30 to 35 mins till firm

Cool and slice

Enjoy warm with a cup of hot tea or coffee

Health Benefits of Oats

Good source of carbs and fiber, especially beta-glucan which lowers LDL cholesterol and helps in weight loss

Loaded with vitamins B1 (thiamin), Vitamin B5 (pantothenic acid), B6 (pyridoxine), B3 (niacin) and folate

Rich in minerals like phosphorus, magnesium, copper, iron, zinc

Also has small amounts of calcium, potassium

Antioxidant rich especially a unique group of antioxidants called avenanthramides
Avenanthramides have anti-inflammatory properties and also lower BP
Another antioxidant Ferulic acid is also found in large amounts in oats
Rich in resistant starch

Resistant Starch

A major portion of our diet is made up of starch. Starches are long chains of glucose found in grains, potatoes and various foods. But not all the starch we eat gets digested. Sometimes a small part of it passes through the digestive tract unchanged. It is resistant to digestion and goes through the stomach and small intestine undigested. Eventually it reaches the colon (large intestine) where it feeds the friendly bacteria. This has a positive effect on the bacteria as well as on their number. This also does wonders for your health.

This type of starch is called Resistant Starch. It works like soluble, fermentable fiber. When the bacteria in our digestive system digest resistant starches, they form several compounds, including gases and short-chain fatty acids, especially a beneficial fatty acid called Butyrate. Resistant Starch appears to increase butyrate production more when compared with other soluble fibers.

Butyrate is the preferred energy source of the cells lining the colon. Butyrate has beneficial effects on the colon and overall health. It maintains the colon lining and is believed to prevent colon cancer. It also helps to increase metabolism, decrease inflammation and improve stress resistance.

Potential benefits of Resistant Starch

Improved blood fats

May help to lower blood cholesterol and fats while also decreasing the production of new fat cells

Can increase the amount of fat we utilize for energy.

Better Satiety

Can help us feel full by triggering the release of hormones that reduce the drive to eat. After someone starts eating more RS, it may take up to one year for gut hormones to adapt.

Slows down the amount of nutrients released into the bloodstream, which stabilizes appetite

Better Insulin Sensitivity

It doesn’t digest into blood sugar, so less insulin release

Lowered blood sugar levels

Might improve insulin sensitivity

Improved Digestion

May help alleviate irritable bowel syndrome (IBS), diverticulitis, constipation and ulcerative colitis

Can add bulk and water to stool, helping in regular bowel movements

Can prevent development of abnormal bacterial cells in the colon and enhance mineral absorption (especially calcium).

Better Body Composition

Since Resistant Starch has less energy (calories) per gram than other starches, it can help us eat less.

Improved immunity

Can influence the production of immune cells

Health Benefits of Jaggery

Excellent source of iron

Cleanses the liver

Prevents premenstrual syndrome

Has antioxidants - zinc and selenium which boost immunity