Torta Caprese, a traditional Italian dessert, is a unique cake that stands out for its use of ground almonds instead of wheat flour. This substitution results in a denser and more moist cake, offering a delightful texture and a distinct, nutty flavour. This cake is also gluten-free.
One of the wonderful aspects of Torta Caprese is its adaptability. This traditional Italian dessert can be modified to suit a variety of dietary and nutritional needs. For instance, you can use plant-based butter to cater to lactose-intolerant individuals. You can also incorporate more fruit, not only enhancing the dish’s nutrient density but also aligning it with the government’s ‘5 a day’ guidelines. The cake’s density makes it ideal for serving in small, satisfying portions.
Serves: 16 mini pieces
Dietary: suitable for vegetarians, Coeliac, gluten-free, wheat-free, peanut-free,
Contains: milk (butter spreadable), eggs, tree nuts (almond flour).
Preparation time: 25 minutes
Cooking time: 45-50 minutes
INGREDIENTS
2/5 cup (100 g) blended butter spreadable*
1 small banana
2⅓ cup (200 g) of almond, floured or ground
3 large eggs
2½ Tbsp (30 g) caster sugar
¾ cup (100 g) blueberries
2 tsp of vanilla extract
1 pct (100 g) dark chocolate
* Over 70% fat
METHOD
- Wash hands.
- Preheat oven to 160°C/150oC Fan/325oF/ Gas Mark 3.
- Line a 20cm cake tin with greaseproof paper.
- If almonds are not floured, blend them in a food processor until they are very fine.
- Melt chocolate in the microwave for 60 seconds or melt in a glass bowl above a pan of boiling water; stir regularly.
- When melted, remove from the heat and allow to cool.
- Add the blended butter spread, sugar, vanilla extract and ground almonds into the chocolate. Mix until fluffy.
- Mash the banana in a bowl and add to the chocolate mixture. Do not mix.
- Separate the egg yolks and egg whites.
- Whip the egg whites in a large mixing bowl using an electric whisk until they reach stiff peaks.
- Add egg yolks and blueberries to the chocolate mixture and stir until combined.
- Carefully add the egg whites into the chocolate mixture and fold in gently to ensure air is kept in the mixture.
- Pour the mixture into the lined cake tin and bake for 45 – 50 mins.
- Remove from oven, let cool, cut and serve.
This recipe was donated by Lauren Hughes, a student nutritionist.
NUTRITION INFORMATION
Per serving: (45g)
Total calories: 190 kcal
Fat: 16 g
of which saturates: 4.6 g
Carbohydrate: 6.4 g
of which sugars 5.7g
Fibre: 2.5g
Protein: 4.8 g
Salt: 0.13 g
NUTRITION FACTS
- This recipe is an excellent source of protein, iron, Manganese, Vitamin E, and Biotin. It is also a good source of potassium, magnesium, vitamin D, and B vitamins riboflavin, Niacin, and B12.
- This dish uses 3 eggs that are high in protein. Protein is an essential nutrient made from amino acids that the body uses for growth and repair. Consuming adequate amounts of protein keeps the body’s tissues healthy and avoids injury.
- Children need protein to help with healthy growth and development as protein builds and repairs cells. A lack of protein in children can result in poor growth and concentration, fatigue, and poor immunity.
- Vitamin D contributes to the normal function of muscles, bones, and teeth.
- Vitamin E contributes to the protection of cells from oxidative stress.
- Sugar consumption in children should be monitored, and overconsumption should be discouraged. Regularly consuming high-sugar foods from a young age can result in children developing high sugar thresholds. As a result of this, children will prefer high-sugar foods, which could impact their health later in life. Encouraging low-sugar foods to your child from a young age will prevent this.
VARIATIONS
- This cake can be frozen to preserve it for longer.
- The cake can be cut up into portion sizes, frozen and defrosted as required.
- Freezing items helps them last longer and can reduce food waste, which will, therefore, reduce cost as the food/ingredients will not need to be purchased as often.
- When defrosting, defrost in the fridge until thawed. Freezing cakes increases moisture content when defrosted.
- This cake can be adapted to suit more dietary requirements. For example, plant-based butter could make the dish suitable for lactose-intolerant people.
- This dish could be reduced in sugar by using a sweetener alternative to substitute for sugar. This could result in a slight change of texture. However, the reduction in sugar may suit more dietary and nutritional requirements, like people with type 2 diabetes who have to monitor their blood sugar levels.
- To increase the fruit content, this dish could be enhanced with dried fruits such as dried apricots or cranberries. To further modify the recipe, more berries, such as strawberries, could be added.
- Can be heated in the microwave when cool and served with some yoghurt or custard.
Consumer Tested by Aoife Kelly, Student Nutritionist at Atlantic Technological University
Checked by Kathy Lewis, R.Nutr., Registered Nutritionist
© 2021 The Caroline Walker Trust