Healthy Low Fat and Sugar Fruit Loaf Recipe

Introduction

Welcome to this comprehensive and detailed guide to preparing a delightful Low Fat and Sugar Fruit Loaf, a wholesome treat that seamlessly combines healthful ingredients with satisfying flavor. Brought to you by Love With Recipes, this recipe is tailored for those who seek to indulge without guilt, making it an excellent choice for individuals monitoring their cholesterol, sugar intake, or simply aiming to enjoy a nutritious snack or dessert. This fruit loaf is especially suitable for diabetics (though individual dietary needs should always be considered), vegans (with minor adjustments), and anyone committed to a balanced and health-conscious lifestyle.

The beauty of this loaf lies in its natural sweetness derived from dried fruits, complemented by a touch of Splenda, and its high nutritional value from walnuts and yogurt. It’s versatile enough to be enjoyed at breakfast, as a snack, or even as a light dessert. The recipe emphasizes simplicity, accessibility, and adaptability, encouraging experimentation with ingredients while maintaining the core principles of low fat and sugar content.

Throughout this guide, you will find detailed instructions, nutritional insights, preparation tips, and ideas for variations to suit your taste and dietary preferences. Whether you are a seasoned baker or a beginner, this recipe is designed to be approachable yet rewarding. Prepare to indulge in a guilt-free, nourishing treat that will become a staple in your healthy eating repertoire.

Time

• Preparation Time: 10 minutes
• Cooking Time: 45 minutes
• Total Time: 55 minutes

Needed Equipment

• Medium-sized saucepan
• Measuring cups and spoons
• Mixing bowls (preferably two, one for dry ingredients and one for wet)
• Whisk or spoon for mixing
• Loaf tin (standard size, approximately 22cm x 11cm or 9-inch x 4.5-inch)
• Cooking spray or light olive oil for greasing
• Oven mitts or heat-resistant gloves
• Cooling rack
• Toothpick or skewer (for testing doneness)
• Knife and cutting board (for chopping walnuts)
• Measuring scale (optional, for precision)

Tags

• Healthy
• Low Fat
• Low Sugar
• High Fiber
• Vegetarian
• Breakfast
• Dessert
• Snacks
• Diabetic Friendly

Serving Size

This recipe yields approximately 1 loaf, which can be sliced into about 10 servings. Each serving provides a nutritious, low-fat, and low-sugar option suitable for a snack or light meal.

Difficulty Level

Intermediate. While the steps are straightforward, attention to detail in mixing and baking ensures optimal texture and flavor. Basic baking skills such as measuring, mixing, and oven handling are required.

Allergen Information

• Contains: Eggs, walnuts, dairy (yogurt)
• Potential allergens: Tree nuts, eggs, dairy

Substitutions can be made to accommodate allergies, such as using flaxseed or chia seed eggs, dairy-free yogurt, or nut substitutes.

Dietary Preference

• Vegetarian
• Low-fat
• Low-sugar
• High fiber

Course

Snack, Breakfast, Light Dessert

Cuisine

Healthy, Western-style baked goods

Ingredients

Ingredient Details in Tabular Format

Instructions

Step 1: Prepare the Fruit Mixture

Begin by gathering all necessary ingredients for the fruit mixture. Place the pitted dates and sultanas into a medium-sized saucepan. Add the Splenda sugar substitute, which will sweeten the mixture naturally without adding refined sugars. Pour in the water, ensuring that the fruits are fully submerged to facilitate even soaking and softening.

Sprinkle the baking soda over the mixture. Baking soda acts as a leavening agent and helps in softening the dried fruits, making them tender and easier to incorporate into the batter later on. Bring the mixture to a gentle boil over medium heat, stirring occasionally with a wooden spoon or silicone spatula to prevent sticking and ensure even heat distribution.

Once boiling, reduce the heat to low and let the mixture simmer gently for about 5 minutes. This process softens the dried fruits, releases their natural sugars, and enhances flavor integration. During simmering, the mixture will bubble and thicken slightly, indicating that the fruits are becoming tender.

After simmering, remove the saucepan from the heat and allow the mixture to cool to room temperature. Cooling is essential to prevent prematurely cooking the eggs or yogurt when mixing, and it helps in achieving an even batter consistency.

Step 2: Preheat the Oven and Prepare the Baking Tin

Set your oven to preheat at 160°C (fan-forced) or 170°C (conventional). Proper preheating ensures the loaf bakes evenly and develops a tender crumb with a slight crust. While the oven heats, prepare your loaf tin by lightly greasing it with a small amount of light olive oil, butter, or non-stick spray. This prevents sticking and ensures easy removal of the loaf once baked.

Line the tin with parchment paper if desired, especially if you want clean edges and easier slicing. Alternatively, dust with a light coat of flour or baking spray for non-stick assurance.

Step 3: Mix the Batter

In a large mixing bowl, combine the self-raising flour and chopped walnuts. Whisk or stir thoroughly to distribute the walnuts evenly throughout the flour. This ensures that each slice contains a balanced amount of nuts.

In a separate bowl, crack the egg and beat it lightly with a fork or whisk. Add the low-fat plain yogurt and mix until smooth and uniform. The yogurt adds moisture and tang, complementing the sweetness of the dried fruits while keeping the loaf moist and tender.

Gradually add the wet ingredients to the dry ingredients, stirring gently to combine. Do not overmix; a few lumps are acceptable and will not affect the final texture.

Next, incorporate the cooled fruit mixture into the batter. Use a spatula or wooden spoon to fold the fruits into the batter gently. Ensure even distribution without overmixing, which could develop gluten and make the loaf dense.

The batter should be thick but pourable; if it’s too stiff, add a teaspoon of water or yogurt to loosen it slightly.

Step 4: Bake the Loaf

Pour the batter into the prepared loaf tin. Use the back of a spoon or spatula to smooth the surface evenly, ensuring the batter spreads to all corners of the tin.

Place the loaf in the preheated oven on the middle rack. Bake for approximately 45 minutes, but begin checking around the 40-minute mark. The key indicator of doneness is a golden-brown crust and a skewer inserted into the center coming out clean or with just a few moist crumbs.

If the loaf starts to brown too quickly but isn’t cooked through, cover loosely with aluminum foil and continue baking. This prevents burning while allowing the internal temperature to rise.

Step 5: Cooling and Slicing

Once baked, remove the loaf from the oven and transfer it to a cooling rack. Let it cool in the tin for about 10 minutes to allow the structure to set, which makes slicing easier and prevents crumbling.

After this initial cooling, carefully lift the loaf out of the tin using a spatula or by gently tipping it out. Place it directly on the cooling rack and allow it to cool completely. This step is crucial as residual heat can cause the loaf to become soggy or sticky if sliced prematurely.

When cooled, use a serrated knife to slice into approximately 1-1.5 cm thick slices. Serve on its own, or paired with unsweetened Greek yogurt, a smear of nut butter, or fresh fruit for added flavor and nutrition.

Preparation Tips

• Use high-quality dried fruits for enhanced flavor. Opt for natural, unsweetened options where possible.
• Adjust sweetness by varying the amount of Splenda or using alternative sweeteners like erythritol or stevia.
• For a vegan version, substitute the egg with 1 tablespoon of ground flaxseed mixed with 3 tablespoons of water, and replace dairy yogurt with plant-based alternatives like coconut or almond yogurt.
• Chop walnuts uniformly to ensure even distribution and consistent texture throughout the loaf.
• Experiment with different dried fruits such as apricots, cranberries, or figs for varied taste profiles.
• Always cool your fruit mixture before adding to prevent curdling the yogurt or cooking the egg.

Nutritional Information

Per Serving (approximate, based on 10 servings)

Tips and Tricks

• To enhance moisture retention, consider adding a tablespoon of applesauce or mashed banana, especially if you prefer a softer loaf.
• For extra flavor, sprinkle a pinch of cinnamon or nutmeg into the batter.
• Use a kitchen scale for precise measurement of ingredients, particularly dry ingredients like flour and nuts.
• Test for doneness with a toothpick; if it comes out clean, your loaf is ready.
• Store leftovers in an airtight container at room temperature for up to 2 days, or refrigerate for up to a week.

Add-ons and Variations

• Chocolate Chips: Add a handful of sugar-free dark chocolate chips for a touch of indulgence.
• Spices: Incorporate a teaspoon of ground cinnamon, ginger, or cardamom for warming flavors.
• Fruits: Mix in fresh berries or chopped dried apricots for added freshness.
• Gluten-Free: Substitute self-raising flour with a gluten-free baking blend, adding a teaspoon of xanthan gum if necessary.

Side Dishes

• Plain Greek yogurt or cottage cheese
• Fresh fruit salad
• Unsweetened nut butter spread
• Lightly dressed mixed greens or spinach salad
• Herbal tea or green tea for a soothing beverage

Improvements and Customizations

• Adjust the fruit-to-flour ratio to create a denser or lighter loaf according to preference.
• Replace walnuts with other nuts such as almonds, hazelnuts, or seeds for variety.
• Incorporate grated vegetables like zucchini or carrot for added moisture and nutrients.
• Use coconut oil instead of olive oil for a tropical flavor twist.
• Experiment with different sweeteners, including honey or maple syrup, but adjust quantities to maintain low sugar content.

Save and Store

Proper storage ensures your healthy fruit loaf remains fresh and flavorful. Once cooled completely, wrap the loaf tightly in plastic wrap or store in an airtight container. It can be kept at room temperature for up to 2 days, but refrigeration is recommended for longer storage, extending freshness up to a week. To freeze, wrap tightly in plastic wrap and foil, and store in a resealable freezer bag for up to 3 months. Thaw at room temperature or gently reheat in the oven or microwave before serving.

FAQ

Can I substitute the dried fruits with fresh ones?

Fresh fruits lack the concentrated sweetness and moisture content of dried fruits. While you can use fresh fruits, they may alter the texture and moisture balance of the loaf. If you choose to incorporate fresh fruits, reduce the liquid slightly and consider pre-cooking or baking the fruits slightly to prevent excess moisture.

Is this loaf suitable for diabetics?

The loaf is designed to be low in sugar, primarily using dried fruits and Splenda. However, dried fruits contain natural sugars, so diabetics should consume in moderation and monitor their blood sugar response. Always consult with a healthcare professional if in doubt.

Can I make this vegan?

Yes. Replace the egg with 1 tablespoon of ground flaxseed mixed with 3 tablespoons of water (flaxseed egg) and use plant-based yogurt such as coconut or almond yogurt. Adjust baking time if necessary, as vegan baked goods sometimes require slight modifications.

How can I make this gluten-free?

Use a certified gluten-free self-raising flour blend. Ensure that any additional ingredients, such as baking powder or flavorings, are also gluten-free.

Conclusion

This Low Fat and Sugar Fruit Loaf stands out as a versatile, nutritious, and satisfying baked good that aligns with a health-conscious lifestyle. Its combination of natural dried fruits, nuts, and yogurt creates a moist, flavorful loaf that satisfies sweet cravings without the guilt. Ideal for breakfast, snacks, or light desserts, it can be customized with various add-ins and flavorings to suit your palate and dietary restrictions. Remember, the key to success lies in precise measurements, gentle mixing, and attentive baking. With this guide from Love With Recipes, you now possess all the knowledge to craft this wholesome treat confidently and enjoyably.

References

• Australian Dietary Guidelines, National Health and Medical Research Council
• Nutrition Data, USDA Food Composition Databases