plum nutrition

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Sweet Plum Cake – Vegan Gluten Free

By | 2017-10-29T15:40:21+00:00 December 5th, 2013|Gluten Free, Recipes, Sugar Free Desserts|

I love this healthy gluten free, dairy free and egg free cake. For me it is also important that there are no unhealthy sugars and any healthy sugars be  in small quantities. Being vegan is important to me. This is why I create recipes like the one below.  Enjoy!

Ingredients:

2 cups fresh prune plums + 1/2 cup sliced plums for top
1/2 cup coconut oil
1/2 cup rice syrup
1 tsp stevia
4 Tbsp chick pea flour
1 cup brown rice flour
3/4 cup Potato flour
1/4 cup arrowroot starch
5 tsp baking powder
1 tsp ground ginger
1/2 tsp sea salt
2/3 cup water or 1/2 cup if you like a drier cake.

Directions:

1. Preheat oven to 375º F.

2. Oil and lightly flour 8” X 8”cake pan.

3. Chop 2 cups of plums into one inch pieces.

4. Sprinkle plums with ginger.

5. Slice 1/2 cup plums into slices to decorate the top of the cake.

6. Blend oil, rice syrup, and water in blender.

7. Mix flours, baking powder and sea salt in a separate bowl.

8. Add chopped plums to dry flour mixture.

9. Pour liquid mixture into dry ingredients.

10. Mix quickly.

11. Immediately pour batter into cake pan.

12. Decorate top of cake with plums.

13. Bake at 375º F. oven for 35 To 40 minutes.

Note: If you are considering going gluten free

  1. Read: Can a Gluten Free Diet Help You Lose Weight?
  2. Listen to a Healthy & Gluten Free Baking Radio Interview with Diana
  3. Learn how to make sinfully delicious gluten free treats and desserts that are still healthy for you. Health GF Baking Training
  4. Read 11 Gluten Free Grains to learn some of the alternatives and their many benefits.
  5. Check out: Diana’s Gluten Free Recipes Make sure you are subscribed to the newsletters for the latest recipes.
  6. Consider doing one of my Healthy Online Courses. All of the recipes for the courses are gluten free.

Get healthy tasty vegan gluten free recipes and useful lifestyle tips sent to you once a week, subscribe to the newsletter.

You can also learn how to plan and prepare super healthy meals with my
2-5-30 Healthy Diet Online Courses.

Copyright © Diana Herrington http://www.realfoodforlife.com

Plum Nutrition and Calories

By | 2017-10-29T15:40:22+00:00 December 4th, 2013|Nutrition|

red plums

Yummy, succulent plums are have only 46 calories per 100 g, contain no saturated fats are full of minerals and vitamins.

Yellow Mirabelle plums are a moderate source of vitamin A and beta carotene. Vitamin A is essential for good eye sight. It is also required for maintaining healthy mucus membranes and skin.

Plums and prunes help increase the absorption of iron into the body; which may be due to the fact that they are a good source of vitamin C. This has been documented in published research.

There are more than 80 nutrients found in plums. Here is a list of some of them.

Amounts per 1 cup sections, without membranes (165g)

Calories 80.8 (338 kJ) 4%

From Carbohydrate 73.7 (309 kJ)  

From Fat 2.1 (8.8 kJ)  

From Protein 5.0 (20.9 kJ) 

 

Protein 1.5g 3%

Total Carbohydrate 20.7g 7%

Dietary Fiber 3.6g 15%

Sugars 14.0g

Vitamin A 408IU 8%

Vitamin C 97.5mg163%

Vitamin E (Alpha Tocopherol) 0.2mg 1%

Vitamin K 0.0mcg 0%

Thiamin 0.1mg 7%

Riboflavin 0.1mg 5%

Niacin 0.7mg 4%

Vitamin B6 0.1mg 7%

Folate 56.1mcg 14%

Vitamin B12 0.0mcg 0%

Pantothenic Acid 0.4mg 4%

Choline 13.9mg  

Betaine 0.2mg

Total Fat 0.2g 0%

Total Omega-3 fatty acids 14.8mg 

Total Omega-6 fatty acids 38.0mg

Calcium 71.0mg 7%

Iron 0.2mg 1%