Healthier treacle sponge
Angela Nilsen reduces the fat of this schooldays pud with some simple swaps - but it still tastes as good as ever
Difficulty and servings
MAKES 6
Preparation and cooking times
Prep 25 mins
Cook 20 mins
- Heat oven to 180C/160C fan/gas 4. Brush 6 x 200ml pudding tins with the ¼ tsp oil, then sit them on a baking tray. Stir together 4 tbsp of the golden syrup, the orange zest and 2 tbsp orange juice and spoon a little into the bottom of each tin (step 1).
- Tip the flour, baking powder, sugar (breaking up any lumps with your fingers) and ground almonds into a large mixing bowl and make a dip in the centre. Beat the eggs in a separate bowl, then stir in the yogurt and treacle. Pour this mixture, along with the melted butter and remaining 2 tbsp oil, into the dry mixture (step 2) and stir together briefly with a large metal spoon, just so everything is well combined. Divide the mixture evenly between the tins (step 3). Bake for 20-25 mins or until the puddings have risen to the top of the tins and feel firm.
- Mix together the remaining 1 tbsp golden syrup and 1 tsp orange juice to drizzle over as a sauce. To serve, if the pudding tops have peaked slightly, slice off to level so they sit upright when turned out. Loosen around the sides with a round-bladed knife (step 4), then turn them out onto plates. Scrape out any syrupy bits remaining in the tins and put on top of the puddings, then drizzle a little of the syrup sauce over and around each one.
MAKING IT HEALTHIER
Angela lowered the fat of this sponge by over half with some simple swaps. Using yogurt and rapeseed oil instead of butter in the pudding reduces both fat and saturated fat. She also used fewer eggs, cut the sugar by using less syrup and stretched the mixture further by using healthy orange juice.
PER PUDDING
359 kcalories, protein 74.07g, carbohydrate 53.6g, fat 12.6 g, saturated fat 3.7g, fibre 1.2g, sugar 33.1g, salt 0.9 g
Recipe from Good Food magazine, October 2012.
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Ingredients
- 2 tbsp rapeseed oil , plus ¼ tsp
- 5 tbsp golden syrup
- 1 small orange (½ tsp finely grated zest and 2 tbsp plus 1 tsp juice)
- 175g self-raising flour
- 1½ tsp baking powder
- 100g light muscovado sugar
- 25g ground almonds
- 2 large eggs
- 175g natural yogurt
- 1 tsp black treacle
- 25g butter , melted
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Difficulty and servings
MAKES 6
Preparation and cooking times
Prep 25 mins
Cook 20 mins
Ingredients
- 2 tbsp rapeseed oil , plus ¼ tsp
- 5 tbsp golden syrup
- 1 small orange (½ tsp finely grated zest and 2 tbsp plus 1 tsp juice)
- 175g self-raising flour
- 1½ tsp baking powder
- 100g light muscovado sugar
- 25g ground almonds
- 2 large eggs
- 175g natural yogurt
- 1 tsp black treacle
- 25g butter , melted
PER PUDDING
359 kcalories, protein 74.07g, carbohydrate 53.6g, fat 12.6 g, saturated fat 3.7g, fibre 1.2g, sugar 33.1g, salt 0.9 g
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11 November 2012
Nicola rated and commented on this recipe
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