Autumn Pear Upside Down Cake

 

THIS CAKE AND SPORTS PERFORMANCE

Perhaps, like me,  you've upped your training recently? (I'm training for the Bristol to Bath Marathon in October, so the mileage has just started to kick in with a vengeance.)

 

Or perhaps cooking is more your thing and you've been inspired by the latest #BakeOff series?

 

Either way, this cake is an excellent excuse to boost your intake of vitamins and minerals, as well as a good measure of carbs and protein.

 

You could call it a #GoFaster healthier version of the normal butter - sugar - cream - laden bakeoff fare. 

 

Yes indeed, you don’t need to feel guilty eating this perfect autumn post-workout treat: it contains relatively little butter and sugar and it’s made with heart-friendly almonds and wholemeal flour and the pears, high in dietary fibre and vitamin C, make an excellent natural source of low G.I. energy. They also contain vitamins A, B1, B2, E, folic acid and niacin and minerals such as copper, phosphorus and potassium.

 

You could replace with apples and blackberries if you like too.

 

MAKE THIS CAKE IN SCHOOL?

This #GoFasterFriday recipe would work well in class. It's really very simple to make, easy to transport once cooked, and would make a delicious healthy cake option.

 

 Autumn Pear Upside Down Cake Recipe 

Ingredients 

 

  • 100g unsalted butter, softened

  • 75g demerara sugar

  • 1 tsp ground cinnamon

  • 3 large ripe pears, peeled, cored and sliced lengthways

  • 2 tsp lemon juice

  • 100g wholemeal self-raising flour

  • 50g ground almonds

  • 75g caster sugar

  • 1 tsp baking powder

  • Pinch of salt

  • 120 ml milk

  • 1tsp vanilla extract

  • 1 egg, separated

 

 

Prep time - 10 mins

Cook time - 35 mins 

Equipment needed - 20cm square cake tin or 23cm round cake tin, mixing bowl, electric whisk, large spoon or spatula.

 

Method

 

  1. Preheat the oven to 200°C.

  2. Spread half the butter onto a 20cm square cake tin or a 23 cm round cake tin.

  3. Mix together the demerara sugar and the cinnamon and sprinkle over the butter in the cake tin.

  4. Arrange the pear slices in the tin so that they overlap slightly and then sprinkle the lemon juice over them.

  5. In a mixing bowl, combine the flour, ground almonds, caster sugar, baking powder and a pinch of salt and then rub in the butter with your fingertips until the mixture looks like breadcrumbs (just like you might make a crumble topping). Add the milk, the vanilla extract and the egg yolk and quickly mix together.

  6. In another mixing bowl, beat the egg white until it forms soft white peaks and then carefully fold this into the cake mixture with a large spoon or spatula.

  7. Pour the mixture over the pears and bake in the oven for about 35 minutes. Remove from the oven and leave to rest in the tin for 5 minutes. Turn the cake upside down onto a serving plate and carefully remove the tin, so that the pears are on the top.

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Pears are high in vitamin C and fibre and have a low glycaemic index, releasing their sugars gradually to sustain

energy for longer.

 

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