The Pineapple, Mandarin, and Sultana Cake is a wholesome and versatile dessert or snack option with nutrient-dense ingredients that offer numerous health benefits. This moist and naturally sweet cake combines the vibrant flavours of citrusy mandarins, tropical pineapple, and chewy sultanas, perfectly complemented by warming spices, nuts, and natural sweeteners. Using bananas, date sugar, and pure vanilla essence further enhances its natural sweetness, eliminating the need for refined sugars. This recipe is packed with fibre, vitamins, and healthy fats, making it a nutritious alternative to traditional cakes while still being incredibly satisfying.
Health Benefits of Key Ingredients:
- Sultanas and Dates: A great source of natural sugars, fibre, and energy, sultanas and dates help support digestion and provide a steady energy boost. They are also high in various vitamins and minerals, including potassium, which helps maintain healthy blood pressure levels.
- Mandarins, Lemon, and Pineapple: These fruits are rich in vitamin C, an essential antioxidant that supports immune function, skin health, and collagen production. Their natural acidity adds a delightful tang to the cake while promoting better absorption of nutrients like iron.
- Ground Linseeds (Flaxseeds): Flaxseeds are a powerhouse of nutrition, offering omega-3 fatty acids, plant-based protein, and insoluble and soluble fibre. They help improve heart health, support digestion and may reduce inflammation in the body.
- Wholemeal Spelt Flour: A healthier choice than refined flour, spelt flour is high in fibre, protein, and essential nutrients like magnesium and iron. Its complex carbohydrates provide sustained energy and support digestive health.
- Ground Almonds and Nuts: Packed with healthy monounsaturated fats, protein, and vitamin E, almonds and mixed nuts contribute to brain and heart health and glowing skin. They also add a satisfying crunch to the cake.
- Bananas: A natural thickener and sweetener, mashed bananas are rich in potassium, vitamin B6, and soluble fibre. They support heart health and digestion while adding moisture to the cake.
- Date Sugar: Unlike refined sugar, date sugar is made from whole dates, retaining the fruit’s fibre and nutrients. It has a lower glycemic index and is rich in antioxidants.
- Mixed Spices: Adding cinnamon, nutmeg, or other mixed spices not only adds depth of flavour but also provides antioxidant and anti-inflammatory properties.
- Guar Gum: Used here as a gluten-free thickening agent, guar gum helps improve the texture of baked goods while supporting gut health, as it acts as a prebiotic fibre.
This delicious and versatile recipe allows you to use whatever fruits, nuts, or sweeteners you have on hand. It makes a generously sized cake, perfect for freezing over time. With its hearty ingredients and balance of flavours, this cake is a fantastic option for a healthy treat or dessert that will delight your taste buds while nourishing your body. Whether craving a snack with your coffee or a sweet bite after a meal, this cake provides a guilt-free indulgence!
Pineapple, Mandarin and Sultana Cake
Ingredients
- 400 grams sultanas
- 400 grams dates chopped in half
- 3 mandarins
- ½ lemon
- 1 can crushed pineapple
- ½ cup fruit juice of your choice
- 1 cup ground linseed (flaxseed)
- 1½ cups water
- 4 cups wholemeal spelt flour
- 4 heaped tsps baking powder
- 1 tsp guar gum
- 2 big tsps mixed spices
- 1 sml cup date sugar
- 1 cup ground almonds
- 2 – 3 tsp pure vanilla essence
- 4-5 bananas mashed
- selection of nuts
Instructions
- Add the sultanas and dates to a bowl. Whiz up mandarins and lemon in the food processor, mix that through. Add the pineapple and the fruit juice. Mix all together and leave to soak. Stir a few times while you are getting the rest sorted.
- In a separate small bowl add ground linseed with the water, mix through then leave to soak.
- Get your tins greased and lined. Use a cake tin and/or loaf tins. This recipe made three loaf tins.
- Sift the flour, baking powder, baking soda, guar gum, mixed spices, date sugar and ground almonds into a very big bowl. Tip in the soaking fruit mixture. Add the vanilla and the soaked linseed. Finally the bananas.
- Gently fold all together and if it looks too dry add dairy free milk or juice and if too wet add more flour. Stir gently so you don't knock out the air in the mixture.
- Tip into your tins, add a few nuts on top of the mixture, almonds, pecans and hazelnuts. I set the oven a bit lower temperature than usual baking, about 170°C and the three tins went in all together one on 1 rack for about 45 minutes, cook longer in a larger tin. The vegan baking seems to be quicker than standard recipes.
