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Fruit Cake

Preparation: 40 mins

Cooking: 75 mins

Serves 12, costs under £3.00

Ingredients

  • 12 Dried Dates (180g)
  • ½ Pints Water (300ml)
  • 1 Bag Dried Mixed Fruit (500g)
  • 9 Tablespoons Wholemeal Flour (180g)
  • 1 Teaspoon Baking Powder (4g)
  • 1 Teaspoon Cocoa Powder (4g)
  • 1 Teaspoon Mixed Spice (3g)
  • 1 Tablespoon Ground Almonds (25g)
  • 2 Oranges (110g) (juice only)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

1. In a medium saucepan place the dates and water, bring just to the boil and simmer for approximately 30 minutes. Stir occasionally until all of the dates have broken down to a pulp then leave to cool slightly.

2. Preheat the oven to 180°C / 160°C fan oven / 325°F / gas mark 4. Line a loaf or 20cm round tin with greaseproof/ baking paper.

3. Apart from the oranges add all other ingredients to the pan and mix together. 

4. Squeeze the juice of the oranges into a jug or cup and gradually add to the pan until the mixture is moist but not too wet.

5. Put the mixture into the tin and bake in oven for approximately 75 minutes. The cake should be browning on top.

Nutritional Information


Per 100g
Per 12g serving (% ref. intake)

Energy Kcals
202.00
208.00 (10.00%)
Energy Kj
848.00
873.00 (10.00%)
Protein
3.80g
3.90g
Total Fat
1.80g
1.90g (3.00%)
Saturated Fat
0.20g
0.20g (1.00%)
Carbohydrates
45.70g
47.00g
Total Sugars
36.30g
37.40g (42.00%)
NSP Fibre
2.90g
3.00g
Sodium
64.00g
66.00g
Salt
0.20g
0.20g (%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.