A wonderful mixture of fresh and dried fruit.

Ingredients:

500g rice or soya flour
3 eggs
1 tsp baking powder
2 tsp cinnamon
Soya milk
Chopped fruit and nuts – choose your favourite combinations (see our ‘suggested combinations’ below)

Place the rice or soya flour, eggs and baking powder in a bowl and mix slowly adding in the cinnamon to taste. Slowly add the soya milk until a thick paste is formed. Add the chopped fresh and dried fruits and nuts

Cook at 150 C for 40 minutes or until a skewer comes out clean.

Suggested combinations:
Banana, strawberry, dried apricots and walnuts
Apple, apricot and almond
Pineapple, cranberry and pistachio

By combining a fresh fruit with a dried fruit you will be ensuring that your loaf is moist. For added texture don’t forget you can always throw in some seeds – pumpkin and sunflower are great examples.

healthy fruit cake

Preheat oven to 170C and line a 22cm cake tin.

Cream together 150g each of pura soy spread and xylitol (sugar substitute also known as Perfect Sweet).

Add 3 beaten eggs and 225g of flour – Doves Farm, wheat and gluten free flour is best.
Add 1 tsp of baking powder.
Add 450g of dried fruit soaked in caffeine free tea and drained
Add 2 tbsp of ground almonds and the zest of 1 orange and 1 lemon (a microplane is the best gadget for zesting!).
Add 50g of whole nuts and fold everything together until fully mixed and transfer into the lined cake tin.

Bake for about 90 mins or until a skewer comes out clean!

Delightful flavour contrasts.

One pure orange colour, two different tastes, one result – a fabulous smoothie where the creamy, sweet mango contrasts well with the tangy orange.
2 mangoes
2 oranges
juice of 1 lime
8 tbsp (approx 150ml) apple juice

It’s delicious, promise!

200ml of a fresh juice of your choice – orange or apple juice work really well. Throw in a handful of washed strawberries (ideally frozen) and 4-5 basil leaves (or to taste).

Place all the ingredients in a blender and blend to your desired consistency. Add ice cubes to thicken if you like.

Why are strawberries so good for you?

Packed with vitamin C, but not really a fruit at all !

In season from the end of May through to the end of August, they are a fantastic source of vitamin C – just 5 strawberries could give you your recommended daily intake. They are also rich in vitamin K, essential for healthy bones and blood clotting. Strawberries are also packed full of anti-oxidants, good for your skin and some with anti-cancer properties.

Interesting fact: did you know that the strawberry plant is actually a member of the rose family? They are not technically fruit – the true fruits of the strawberry plant are actually the small seeds which coat the outer surface of the strawberry.

Great for breakfast or, in fact, at any time of the day.

Put four large handfuls of frozen blueberries into a blender and blend with 2 tablespoons (30ml) of natural yogurt and a few dashes of apple juice.

Why are blueberries so good for you?

Blueberries are a rich source of antioxidants called proanthocyanidins. These potent chemicals are protective in their own right against the ravages of ageing caused by oxidant damage but they also help increase the potency of vitamin C, another powerful antioxidant. Proanthocyanidins are said to have an antioxidant activity about 50 times stronger than vitamin C. They also help strengthen capillaries, the tiny blood vessels that feed the skin and other extremities, making sure all parts of the body get sufficient oxygen and vital nutrients. Their antioxidant qualities have been shown also to help protect our cellular support structure, collagen, from free radical damage. Blueberries are also a good source of fibre, needed to keep the bowels clear.

Serves 4

2 sweet dessert apples peeled, cored and cut into chinks
500g blackberries
284ml Greek yoghurt
2 organic egg whites

Place the apples in a saucepan with just a little water and heat gently until the apples collapse and you are left with an apple puree.

Place the blackberries in a suitable jug and blitz with a hand blender. Blend the fruit to a pulp then transfer to a mixing bowl and mix with the apple puree.

In another meticulously clean glass bowl, whisk the egg whites to soft peaks. With a metal spoon fold the egg whites into the blackberry and apple puree, followed by the Greek yoghurt

Spoon the mixture into 4 glasses and chill until ready to serve.

As the title suggests, the dominant flavour of this recipe comes from the cardamom – a spice that conjures up Morocco or the Middle East. You can eat it hot or chilled.

Serves 4

500ml water
2 tbsp honey
15 cardamom pods
100g dried pears
100g dried peaches
100g dried apricots
1 lime, juiced

To serve:
300g natural yoghurt
1 tsp honey
¼ – ½ teaspoon vanilla essence

Bring the water to the boil with the cardamom and honey. Turn down to simmer, and after 5 minutes, add the dried fruit. Cook for 5 more minutes then add the lime juice.

In a separate bowl, blend the yoghurt with honey and vanilla essence. Serve the fruit hot or cold with the vanilla yoghurt. The following day, the flavour of the cardamom will have become stronger.

You may be astonished that we’re suggesting you eat chocolate…. but eaten in moderation and only the best organic dark chocolate, it’s not a terrible sin!

Serves 4

4 bananas (unpeeled)
12 squares of dark, organic chocolate
4 tbsp natural yoghurt
16 chopped up almonds

Preheat the oven to 180 degrees C/Gas 4. Lay the bananas still in their skins on a baking tray and bake for 20-25 minutes until they are soft.

Lay each banana on its side on a plate and make a slit along most of the length through the skin and halfway through the banana. Squeeze the slit open by pushing up from the outside of the skin. Slip 3 pieces of chocolate into each slit and spoon on the natural yoghurt. Top with the almonds and serve as soon as the chocolate melts.

Why do in:spa nutritionists say that chocolate is a wonderfood?

Well, chocolate’s major ingredient, cocoa, is a source of theobromine, which mildly stimulates the nervous system. As well as being a natural mood-enhancer, chocolate has a high content of antioxidants, which reduce inflammation and keep blood vessels healthy, so its not all bad! However if you’re going to eat it, choose organic dark chocolate, which contains more cocoa and less sugar and fat – and enjoy every mouthful!

Most people are converts to this version of an old favourite – there’s just so much texture, crunch and flavour to it. You can replace the apples with any of your favourite fruits, or add some blackberries or blackcurrants.

Ingredients:

500g muesli
2 tsp ground cinnamon
2 tbsp pumpkin seeds
10 or so walnuts
2 tbsp extra virgin olive oil
3 large cooking apples
2 tbsp raisins or sultanas
4 tbsp water

Put the muesli plus one teaspoon of cinnamon powder, the pumpkin seeds and broken up walnuts into a large mixing bowl with the olive oil, broken up into pieces. Mix until the olive oil is thoroughly mixed in.

Peel, core and slice the apples and lay them in a baking dish sprinkled with the raisins and remaining cinnamon. Add four tablespoons of water.

Lay the crumble mixture over the top of the apples, so that they are well covered. Bake in the oven at 180C for about 40 minutes or until the apples are soft when skewered.

Delicious served with vanilla yoghurt as above, or, more indulgently, make some healthy ice cream by freezing your favourite smoothie.

Enjoy!

Absolutely perfect for a hot summer day. Or any day for that matter!

Serves 4 to 6

6 bananas
Punnet of strawberries
2 tsp cinnamon
100mls soya milk
100% organic maple syrup

Blend all of the above ingredients together and place in a bowl. Stir thoroughly and place in the freezer. Every hour remove the mixture and stir thoroughly to prevent crystallisation until the mixture is consistent throughout. Serve with a little pureed raspberry.

Delicious hot or cold.

Ingredients:

2 large oranges
170g ‘perfect sweet’ / Xylitol
200g ground almonds
4 eggs
Juice of half a lemon
Half tsp baking powder

Put the whole, unpeeled oranges in a pan and add cold water to cover. Bring to the boil, cover and simmer for 2 hours. Drain the oranges and leave them to cool.

Pre-heat the oven to 180 degrees / gas 4. Grease a 23cm round cake tin and line with non-stick baking parchment. Cut the oranges into chunks and remove the pips. Then tip the oranges into a blender or food processor. Add the remaining ingredients and process until evenly blended and then pour the mixture into the cake tin. Bake for 45 – 60 minutes until risen and firm. Turn the torte out on to a wire rack to cool.

It’s delicious served warm as a dessert with yoghurt or soured cream, but equally good eaten cold.

From ‘Wonderfoods’ by in:spa nutritionist Natalie Savona.