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Dear supporter,
Thank you for choosing World Cancer Research Fund’s cookbook, Healthier Home Baking.
Enjoying a healthy, balanced diet is an important way of helping to reduce your cancer risk – ‘enjoy’ being the key word here. Some special occasions, such as birthdays, can only be celebrated with a sweet treat.
That’s why we have produced this cookbook, to help you make delicious cakes and desserts for special occasions that are healthier than standard recipes – we've included the nutrition information for a portion of the standard recipe for you to compare. The recipes use as little fat and sugar as possible without compromising on flavour, but they are still a treat – not something you should eat every day.
We hope you enjoy the recipes in this cookbook. Please share them with your family and friends, and help spread our cancer prevention message – together we can!
Yours faithfully,
Marilyn Gentry
Founder
Nutrition information: Our nutrition information is calculated by qualified nutritionists and is based on readily available products that contain the lowest possible amount of salt, fat and sugar. This information is to be used as a guide and may vary depending on what products you use. Try to choose foods that contain no added salt or sugar, and opt for low- or reduced-fat, salt and sugar versions where possible. If you adjust the recipes using our top tips, the nutrition information will no longer be accurate.
ContentsFruit Clafoutis 2
Peach Spice Filo Pies 4
Individual Pear and Strawberry Crumbles 6
Raspberry Choc Mini Muffins 8
Spiced Apple Squares 10
Almond and Coffee Biscotti 12
Oatmeal Raisin Scones 14
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Fruit Clafoutis
Ingredients (serves 4):Reduced-fat spread, for greasing
220g frozen berries
2 medium eggs
60g plain flour, sifted
25g caster sugar
200ml skimmed milk
Method :Preheat the oven to 220°C/Fan 200°C.
Lightly grease a deep-sided 15cm square cake tin. Then place the berries in the dish.
Crack the eggs into a mixing bowl and lightly beat. Then mix in the sifted flour and sugar. Gradually add the milk, beating continuously, to make a smooth batter.
Pour the batter over the berries and ensure the berries are evenly spread throughout. Place in the oven to bake for 25 minutes.
Divide into four squares and serve hot or cold.
Top tip:Instead of frozen berries, try using canned fruit in natural juice (drained) such as peaches, pears or cherries.
Salt
0.2g
Fat
3.8g
Calories
154
5 A DAY
0.5
Standard clafoutis recipe: 435kcal, 39g fat, 0.4g salt, 0.5 of 5 A DAY
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Ingredients (serves 2):1 x 420g can peaches in juice, drained
Pinch ground mixed spice
1 teaspoon flaked almonds
20g sultanas
2 sheets filo pastry
Method :Preheat the oven to 180°C/Fan 160°C.
Divide the peaches between two individual ovenproof dishes. Sprinkle over the mixed spice, almonds and sultanas; and stir gently.
Loosely scrunch each of the filo sheets like tissue paper, and use them to cover the spiced peaches.
Place in the oven and bake for 20–25 minutes, until the pastry is golden. Check on them during the cooking time as the pastry can ‘catch’ and burn.
Serve hot on its own or with low-fat natural or fat-free Greek yoghurt.
Top tip:Brush a small amount of melted reduced-fat spread over the filo pastry for a more golden and crispy finish.
Peach Spic e Filo Pi es
Salt
0.3g
Fat
2.1g
Calories
247
5 A DAY
2
Standard peach pie recipe: 441kcal, 24g fat, 0.4g salt, 1.5 of 5 A DAY
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Ingredients (serves 2):2 ripe medium-sized pears, peeled, cored and sliced
2 pinches ground cinnamon
1 tablespoon water
100g strawberries (fresh or frozen)
15g reduced-fat spread
20g plain flour
20g porridge oats
15g golden granulated sugar
Method :Preheat the oven to 200°C/Fan 180°C.
Place the slices of pear in a bowl. Add one pinch of cinnamon and the water; and mix thoroughly.
If using fresh strawberries, hull them and cut in half. Add the strawberries to the pears; and mix. Then divide the fruit between two individual ovenproof dishes.
To make the crumble, rub the reduced-fat spread into the flour, oats and remaining cinnamon until it resembles breadcrumbs. Stir in the sugar.
Sprinkle the crumble over the fruit. Place in the oven and bake for 25–30 minutes, until the fruit is bubbling and the crumble is golden. Serve on its own or with reduced-fat custard or low-fat natural yoghurt.
Top tip:Canned pears in natural juice (drained) work well in this recipe. You can also use different fruit for a change of flavour, such as apples, blackberries or blueberries.
Individua l P ear andStrawberry Crumbl es
Salt
0.2g
Fat
4g
Calories
219
5 A DAY
2.5
Standard apple crumble recipe: 756kcal, 22g fat, 1.1g salt, 3 of 5 A DAY
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Raspberry Choc Mini Muffins
Ingredients (makes 32):200g plain flour
1 tablespoon cocoa powder
½ teaspoon bicarbonate of soda
2 teaspoons baking powder
75g caster sugar
75g reduced-fat spread
3 tablespoons low-fat natural yoghurt
100ml skimmed milk
1 egg
160g fresh raspberries
Method :Preheat the oven to 200°C/Fan 180°C.
Line a mini muffin baking tray with mini muffin cases.
Combine all the dry ingredients (flour, cocoa powder, bicarbonate of soda, baking powder and sugar) in a bowl.
Melt the reduced-fat spread in a pan or in the microwave. Allow to cool slightly before mixing with the yoghurt, milk and egg. Then pour into the dry ingredients and combine. Don’t over-mix or the muffins will be dense.
Gently stir in the raspberries. Spoon the mixture into the muffin cases – you will need a good teaspoonful per case.
Place in the oven and bake for 15–20 minutes, or until risen and firm to touch.
Transfer the muffins onto a wire rack to cool.
Top tip:Try using frozen raspberries if fresh aren’t available.
Salt
0.2g
Fat
1.8g
Calories
52
5 A DAY
0
Standard mini muffin recipe: 96kcal, 4g fat, 0.2g salt, 0 of 5 A DAY
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Spiced Apple Squares
Ingredients (serves 9):30g reduced-fat spread
30g caster sugar
2 medium eggs, lightly whisked
90g wholemeal plain flour
½ teaspoon baking powder
2 pinches ground mixed spice
2 cooking apples, peeled, cored and grated
60g sultanas
3 tablespoons skimmed milk
Method :Preheat the oven to 180ºC/Fan 160ºC.
Lightly grease a deep-sided 20cm square cake tin, or similar, with a small amount of reduced-fat spread.
Cream together the remaining reduced-fat spread and sugar in a large bowl.
Add the eggs, flour, baking powder and mixed spice; and mix well.
Mix in the grated apple, sultanas and milk.
Pour the mixture into the cake tin and place in the oven for 50–60 minutes, until golden brown and cooked through.
Allow to cool, then cut into nine squares before serving.
Top tip:Try a mixture of different spices and dried fruit to change the flavour and texture of the ‘squares’. You could also try pear or canned pineapple in natural juice (drained) instead of apple.
Salt
0.2g
Fat
3.4g
Calories
111
5 A DAY
0.5
Standard bakewell slice recipe: 237kcal, 10.3g fat, 0.3g salt, 0 of 5 A DAY
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Ingredients (makes 10):150g plain flour
1 teaspoon baking powder
45g caster sugar
35g ground almonds
15g flaked almonds
2 teaspoons instant coffee granules, dissolved in 2 teaspoons boiling water, cooled
1 egg
1 egg white
Method :Preheat the oven to 180°C/Fan 160°C.
Combine the flour, baking powder, sugar and almonds in a bowl. Add the coffee, egg and egg white; and mix well to form a dough.
Lightly knead the dough on a floured work surface until smooth, then shape into a log measuring about 10cm x 15cm x 2cm and place on a baking tray lined with baking paper.
Place in the oven and bake for 25 minutes, then remove from the oven and turn the temperature down to 150°C/Fan 130°C.
When the log has cooled slightly, carefully cut into 1cm-thick slices using a serrated knife.
Place slices on the baking tray and return to the oven to bake for about 30 minutes, turning halfway through, until crisp and dry.
Top tip:Instead of cookies, biscotti is a great lower calorie alternative to dunk in a cup of coffee. You can use other nuts too – hazelnuts or pecans work well.
Almond and Coffee Biscot ti
Salt
0.2g
Fat
4g
Calories
111
5 A DAY
0
Standard pecan cookie recipe: 174kcal, 9.7g fat, 0.3g salt, 0 of 5 A DAY
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Oatmeal Raisin Scones
Ingredients (makes 8):150g wholemeal self-raising flour
20g golden caster sugar
1 teaspoon baking powder
2 pinches ground cinnamon
40g reduced-fat spread
25g porridge oats
50g raisins
1 medium egg, lightly whisked
4 tablespoons skimmed milk
Method :Preheat the oven to 220ºC/Fan 200ºC.
Combine the flour, sugar, baking powder and cinnamon in a bowl.
Cut the reduced-fat spread into small pieces and add to the dry ingredients; mix well.
Add the oats, raisins, egg and most of the milk – leaving a small amount for glazing – and mix well.
On a lightly floured surface, roll out the dough to about 2cm thickness.
Using a 6cm diameter cutter, cut out 8 scones.
Line a baking tray with baking paper. Place the scones onto the baking paper – evenly spaced – and lightly brush with the remaining milk.
Bake for 10–12 minutes, until golden and crispy.
Top tip:Instead of clotted cream and jam, try serving these healthy scones with slices of strawberry and fat-free Greek yoghurt or reduced-fat crème fraîche.
Salt
0.5g
Fat
4.3g
Calories
140
5 A DAY
0
Standard fruit scone recipe: 210kcal, 6.4g fat, 0.5g salt, 0 of 5 A DAY
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Cancer Prevention Recommendations1 Be a healthy weight.
Keep your weight as low as you can within the healthy range.
2 Move more. Be physically active for at least 30 minutes every day, and sit less.
3 Avoid high-calorie foods and sugary drinks. Limit high-calorie foods (particularly processed foods high in fat or added sugar, or low in fibre) and avoid sugary drinks.
4 Enjoy more grains, veg, fruit and beans. Eat a wide variety of wholegrains, vegetables, fruit and pulses, such as beans.
5 Limit red meat and avoid processed meat. Eat no more than 500g (cooked weight) a week of red meat, such as beef, pork and lamb. Eat little, if any, processed meat, such as ham and bacon.
6 For cancer prevention, don’t drink alcohol. For cancer prevention, it’s best not to drink alcohol. If you do, limit alcoholic drinks and follow national guidelines.
7 Eat less salt. Limit your salt intake to less than 6g (2.4g sodium) a day by adding less salt and eating less food processed with salt.
8 For cancer prevention, don’t rely on supplements. Eat a healthy diet rather than relying on supplements to protect against cancer.
Special Populations:
9 I f you can, breastfeed your baby. If you can, breastfeed your baby for six months before adding
other liquids and foods.
10 Cancer survivors should follow our Recommendations. After cancer treatment, the best advice is to follow the Cancer Prevention Recommendations. Check with your health professional.
And, always remember – do not smoke or chew tobacco.
Cancer Prevention Recommendations
About usWorld Cancer Research Fund is the leading charity on cancer prevention research related to diet, weight and physical activity. Our vision is to live in a world where no one develops a preventable cancer.
Cancer currently affects one in two people in the UK but about a third of the most common cancers could be prevented through eating a healthy diet, maintaining a healthy weight and being physically active. That’s around 80,000 cancer-free lives every year.
The cornerstone of our research programme is our Continuous Update Project, which informs our work. It’s the world’s largest source of scientific research on cancer prevention and survival through diet, weight and physical activity.
We translate this science into accurate, accessible, understandable information so that you have the best available advice at your fingertips in our Cancer Prevention Recommendations.
For more information about World Cancer Research Fund, visit our website www.wcrf-uk.org or call us on 020 7343 4200.
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World Cancer Research Fund UK 22 Bedford Square, London WC1B 3HHTel: 020 7343 4200 Email: [email protected]
www.wcrf-uk.orgRegistered with the Charity Commission in England and Wales (Registered Charity No: 1000739) Registered Office: 22 Bedford Square, London WC1B 3HH ©2016 World Cancer Research Fund/WEA9HHB
