Cassidy Peter - Have your cake and eat it: nutritious, delicious recipes for healthier, everyday baking

Nutritious, Delicious Recipes for Healthier, Everyday Baking Mich Turner Photography by Peter Cassidy Publisher Jacqui Small Managing Editor Emma Heyworth-Dunn Project Manager and Editor Abi Waters Art Director Penny Stock Photographer Peter Cassidy Props Stylist Rebecca Newport Production Maeve Healy A catalogue record for this book is available from the British Library. First published in 2017 by Jacqui Small LLP, 7477 White Lion Street, London N1 9PF Text copyright 2017 by Mich Turner Design, photography and layout copyright Jacqui Small 2017 Digital edition: 978-1-91112-752-9 Softcover edition: 978-1-91112-716-1 The authors moral rights have been asserted. All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, electrostatic, magnetic tape, mechanical, photocopying, recording or otherwise, without prior permission in writing from the publisher. NUTRITION TAG KEY
Specific nutrition qualities are highlighted on relevant recipes to provide an at-a-glance snapshot of important nutrition benefits. GF gluten freeDF dairy freeF good source of fibreLF lower fatEF egg free Baking brings a huge amount of pleasure to those who are baking, those who are receiving, and those who are sharing but it can be a minefield to know what to bake and how to bake successfully so you can enjoy eating cake without feeling guilty.

I made my very first wedding cake 30 years ago, and have made, baked and decorated over 10,000 cakes since then. I have always said a cake should be a feast for the eyes and a memory for the palate. As a qualified food scientist, former bakery and patisserie buyer, industry consultant and TV judge I never tire of innovation adapting recipes and formulating new ones to find the very best, most delicious, nutritious recipes to bake, present and share. In this book I want to give you choices. I am a strong advocate of using ingredients in season, with provenance and the very best quality for maximum flavour and texture. It is so true that a cake can only be as good as its ingredients and subtle changes can dramatically enhance and alter the characteristics of a bake.

I have included recipes with added nutrition, such as fresh and dried fruits, nuts and seeds, featuring alternatives for gluten, fats, sugars and dairy to accommodate your personal diet and lifestyle. Ultimately, every recipe has to be delicious and I will guide you through the different baking skill levels from complete novice to experienced baker offering practical tips and hints to ensure each and every cake is baked to success. This book is not intended as a health or diet book. I do use butter, sugar and cream, but I will steer you through the nutritional benefits and comparisons of these ingredients and recipes, giving you options so you can choose which cakes to bake for which occasion. I have included gluten free, dairy free, fat free, lower fat, lower sugar, lighter, more nutritious recipes that are in no way bland or boring.

It is a fact that a cake can only be as good as the ingredients you use. It is a fact that a cake can only be as good as the ingredients you use.

However, the good news is a bake can be improved and enhanced with the careful selection and inclusion of delicious and nutritious ingredients. As a qualified food scientist and nutritionist I hope to expel some myths and highlight the nutritional benefits of many ingredients used in this book to help you have your cake and eat it. Cakes and bakes are essentially made up of carbohydrate or starch (such as flour to absorb the moisture and set the structure); eggs to bind, stabilize and aerate; fat to carry the flavour, provide mouthfeel and improve the keeping qualities; and sugar, which adds sweetness. Within these categories there are many variations that will play a pivotal role, and there are many other additions such as fresh or dried fruits, vegetables, nuts, spices and chocolate from natures own bounty to enhance your bakes and add nutritional benefit. It is important to remember that these bakes should be included as part of a wider healthier diet and not consumed in total isolation! Frozen fruits can be used to make a fabulous fruit compote out of season.

Fats can be derived from vegetable or animal sources and yield the highest amount of energy 9 calories per gram. Fats can be derived from vegetable or animal sources and yield the highest amount of energy 9 calories per gram.

The body can synthesize most of the fats it needs from the diet. However, there are two essential fatty acids, linoleic and alpha-linoleic acid, that cannot be synthesized and must be ingested from food. These essential acids are so called because they are required for normal, healthy function of many biological processes including mood enhancers, reducing inflammation and healthy nerve function. A lack of essential fatty acids could lead to dermatitis and poor skin healing. There is also evidence that low levels or an imbalance of these essential fatty acids may be a factor in osteoporosis. Sources of these essential fatty acids include linseed (flaxseed), olive oil, soya oil, canola (rapeseed) oil, chia seeds, pumpkin seeds and sunflower seeds.

Fats can be trans, saturated, monounsaturated or polyunsaturated. Mono- and polyunsaturated fats are fats found in nuts, nut butters, seeds and seed oils to provide essential fatty acids and fat-soluble vitamins A, D, E and K. They can be consumed in smaller quantities where they help to maintain healthy cholesterol levels. Saturated fats include butter, whole milk, cream and coconut oil. They are more stable when heated than other fats and should be consumed in moderation as they can increase the amount of cholesterol in the diet. Trans fats include hard vegetable margarines and hydrogenated vegetable oils.

The process of hardening oils to be solid at room temperature turns them from an unsaturated to a saturated fat. The structure of the fat created (trans) is harmful to the body increasing the LDL cholesterol. By making and baking your own cakes and biscuits you can be aware of the fats in your diet opting to include more polyunsaturated essential fatty acids, limiting saturated fats and avoiding trans fats altogether. Fats include: