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Wednesday, 22 April 2009

Low GI Fruit Cake / Slice

This delightful Fruit Cake, or better described as a Slice, low in Fat and Glucose Index (GI), came to my attention via the Autumn 2009 edition of Diabetes Australia 'Issues' magazine, attributed to renowned Aussie Chef Peter Howard and Shirley Wardrobe, from NSW.

Being a mere male, with a kitchen befitting a poorly stocked garden shed, as far as cooking equipment is concerned, I found this recipe so simple to follow, that my neighbours came knocking on my door, seeking the source of the wonderful aroma. They also helped me devour my efforts. (Sorry, the photo doesn't do it justice).

Preparation Time: 16 hours ... (incl. marination and cooking)


  • 1 kg x Mixed Fruit
  • 1 cup x Pitted Prunes (chopped)
  • 1 heaped tspn x Mixed Spice
  • 1 cup x unsweetened Prune Juice
  • ¼ cup x Orange Juice
  • 2 cups x Self-Raising Flour


Soak the Fruit and Spice in the Fruit Juices and refrigerate overnight.
When ready to mix and cook, add the Flour to the Fruit and mix with a wooden spoon. You may need to add just a little more juice, if too sticky.

Pour the mixture into a greased (I used Baking Paper) round, or square cake tin, and bake in the oven at 150 degrees, for 1½ - 2 hours, checking periodically. Allow to cool on a rack. Then slice and eat - along with your favourite cuppa!

** The magazine reports Nutrition Information (per slice) as;

  • Energy 560kj,
  • Fat 0.4g,
  • Saturated Fat 0.1g,
  • Carbohydrate 30g,
  • Fibre 3g,
  • Sodium 80mg,
  • GI Low.



Chuck said...

Hmm. Promising. And healthy.

Bob said...

Re-Publishing a comment from 2009 ...

Yes, Chuck. I'm diabetic as you know, (and a sugar-cheat), and I do need to watch my GI foods. This one is delicious. I love fruitcake, and this is a great alternative to the other junk one tends to eat.
Try it, mate. It's really easy.
Sunday, April 26, 2009 9:27:00 pm