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Following on from my article on fabulous feel-good fats and olive oil deep dive, here is an incredibly moist apple and olive oil almond cake. Olive oil cake is a Mediterranean specialty and can be eaten any time of the day. My favourite way to enjoy a slice of this moist, nutrient dense apple and olive oil almond cake is with a cup of liquorish tea in the afternoon sun… and I have been known to have it for breakfast with a dollop of coconut yoghurt and sprinkle of cinnamon.
So if you love a family bake off but want to avoid refined sugars or carbohydrates that can exacerbate symptoms of inflammation, this recipe is for you.
How do refined carbohydrates increase inflammation?
Refined carbohydrates are heavily processed and as such, much of their nutritional components are removed, including the fibre - which is vital for slowing the release of sugar into the bloodstream and keeping blood sugar stable. Without this fibre, spikes in blood sugar are imminent and will trigger a rapid insulin response. Over time, this can increase levels of inflammation in the body. By eating foods that contain unrefined carbohydrates (such as those in fruits, vegetables and whole wheat products), you can reduce the insulin response and lower levels of inflammation.
And what’s so great about olive oil?
Olive oil is a source of essential vitamins E and K and is incredibly rich in heart-healthy monounsaturated fats, containing approximately 85% monounsaturated fats, made up of around 70% oleic acid (an omega-9 fatty acid) and 15% linoleic acid (an omega-6 fatty acid). High intakes of monounsaturated fatty acids have been shown to dampen the production of inflammatory chemicals, such as C-reactive protein, and may also reduce the expression of pro-inflammatory genes (1). As such, many observational studies have found lower rates of heart disease in those consuming high amounts of olive oil (2). Regular consumption has also been linked to lower rates of type 2 diabetes and breast cancer, due to its powerful anti-inflammatory effects (3).
All this makes olive oil a fabulous anti-inflammatory ingredient to use in your cooking (you can read more about how olive oil can help reduce pain associated with inflammation here LINK TO ARTICLE). Because of its low smoke point, it is best used in recipes which require roasting or baking – making this cake a perfect candidate!
ENJOY and share this recipes a friend who loves to bake!
Step 1. Preheat oven to 160C
Step 2. Prepare the apples - dice one, grate one and finely slice one into wedges. Set aside the apple wedges and cover them with lemon juice to prevent them from browning.
Step 3. Combine the ground almond, baking powder, self-raising flour, olive oil, honey, vanilla extract, eggs and orange zest.
Step 4. Mix thoroughly and fold in the diced and grated apple.
Step 5. Grease and line a 18 or 20cm baking tin and pour the batter into the tin.
Step 6. Garnish with the apple slices and flaked almonds.
Step 7. Bake for 50-60 minutes or until a knife comes out clean.
Step 1. Preheat oven to 160C
Step 2. Prepare the apples - dice one, grate one and finely slice one into wedges. Set aside the apple wedges and cover them with lemon juice to prevent them from browning.
Step 3. Combine the ground almond, baking powder, self-raising flour, olive oil, honey, vanilla extract, eggs and orange zest.
Step 4. Mix thoroughly and fold in the diced and grated apple.
Step 5. Grease and line a 18 or 20cm baking tin and pour the batter into the tin.
Step 6. Garnish with the apple slices and flaked almonds.
Step 7. Bake for 50-60 minutes or until a knife comes out clean.
D’Amore, S., Vacca, M., Cariello, M., Graziano,G., D’Orazio, A., Salvia, R., Sasso, R.C., Sabba, C., Palasciano, G.,Moschetta, A. 2016. Genes and miRNA expression signatures in peripheral bloodmononuclear cells in healthy subjects and patients with metabolic syndromeafter acute intake of extra virgin olive oil. Biochimica et Biophysica Acta,1861 (11), 1671-1680Gillingham, L.G., Harris-Janz, S., Jones, P.J.2011. Dietary monounsaturated fatty acids are protective against metabolicsyndrome and cardiovascular disease risk factors. Lipids, 46 (3),209-228Guasch-Ferre, M., Hruby, A., Salas-Salvado, J.,Martinez-Gonzalez, M.A., Sun, Q., Willett, W.C., Hu, F.B. 2015. Olive oilconsumption and risk of type 2 diabetes in US women. American Journal ofClinical Nutrition, 102 (2), 479-486Gorzynik-Debicka, M., Przychodzen, P., Cappello,F., Kuban-Jankowska, A., Marino Gammazza, A., Knap, N., Wozniak, M.,Gorska-Ponikowska, M. 2018. Potential health benefits of olive oil and plantpolyphenols. International Journal of Molecular Sciences, 19 (3), e686
