Blueberry & Lemon Cake: A Moist, Naturally Sweetened Gluten-Free Delight

Jump to Recipe ↓

If you're looking for a gluten-free, dairy-free cake that is both delicious and nourishing, this blueberry and lemon cake is the perfect choice. Naturally sweetened with maple syrup and apple puree, it offers a moist texture and a refreshing citrus zing from the lemon, along with the antioxidant-rich benefits of blueberries. This cake not only satisfies your sweet tooth but also provides several health benefits, especially for women navigating menopause and hormonal health challenges like PCOS.

Blueberries for Endothelial Function

Blueberries are a superfood with powerful antioxidant properties, and recent research highlights their positive impact on endothelial function in postmenopausal women. The endothelium is the lining of blood vessels, and proper endothelial function is essential for healthy blood circulation and heart health. One study found that the consumption of blueberries led to improvements in endothelial function, which is vital for reducing the risk of cardiovascular disease in postmenopausal women (Lin et al., 2023). This is particularly important as women’s cardiovascular health tends to decline post-menopause due to hormonal changes. Including blueberries in your diet can help combat these risks while providing a burst of vitamin C, fibre, and antioxidants.

Another study further confirmed that regular blueberry consumption could enhance vascular health, which supports overall wellness and heart function in women as they age (Papandreou et al., 2021). So, not only does this blueberry and lemon cake taste great, but it’s also a tasty way to boost your health, especially in the later years of life.

Almonds and PCOS: Reducing Androgens

For those with PCOS (Polycystic Ovary Syndrome), managing hormone levels is a crucial part of maintaining balance and overall health. One study has shown that almonds can reduce androgens (male hormones) in women with PCOS, leading to improved hormonal balance and potentially reducing symptoms like unwanted hair growth (Cicero et al., 2010). Androgens often contribute to the symptoms of PCOS, and by incorporating almonds into your diet, you could see benefits like more balanced hormones and better skin health. The almond meal in this recipe not only provides a great source of healthy fats but also plays a role in reducing androgen levels in those with PCOS.

Apple Puree: A Great Natural Sweetener

If you love using apple puree as a sweetener in your recipes, be sure to check out my Apple & Cinnamon Bundt Cake or Apple & Walnut Loaf. Apple puree is a fantastic substitute for sugar, providing natural sweetness while also contributing essential nutrients. It’s a great addition to this cake, which already incorporates wholesome ingredients like almond meal and coconut oil, making it a well-rounded, nutrient-dense treat.

Blueberry and Lemon Cake

Ingredients

• 200g apple puree (ensure it's free from added sugar and preservatives)

• 70ml coconut oil, melted

• Juice and zest of 2 lemons

• 4 egg yolks

• 200g almond meal

• 1 tbsp baking powder

• 1/4 tsp salt

• 6 egg whites

• 130ml maple syrup

• 1 punnet (125g) blueberries

Method

1. Preheat your oven to 160°C (fan-forced) and line a 10-inch springform tin with baking paper.

2. In a large mixing bowl, combine the apple puree, melted coconut oil, lemon juice, lemon zest, and egg yolks. Whisk until well combined.

3. Add the almond meal, baking powder, and salt to the mixture. Whisk until smooth.

4. In a stand mixer, beat the egg whites until soft peaks form. Gradually add the maple syrup and continue beating until stiff peaks form.

5. Gently fold the whipped egg whites into the batter in three parts to preserve as much air as possible.

6. Pour the batter into the prepared cake tin. Tap the tin on the bench to release any large air bubbles and smooth the top.

7. Sprinkle the blueberries evenly over the top of the cake batter.

8. Bake for 40-50 minutes, or until a skewer comes out clean.

9. Allow the cake to cool completely before slicing and serving.

Health Benefits of Blueberries, Almonds, and Apple Puree
The combination of blueberries, almonds, and apple puree in this cake provides a great balance of antioxidants, healthy fats, and fibre, all while supporting women’s health. Blueberries promote vascular health, almonds help regulate hormones, and apple puree adds a natural sweetness along with vitamins and fibre. This cake is a nourishing treat for anyone looking to support their health with nutrient-dense ingredients.

References
Lin, C. L., et al. (2023). The effect of blueberry supplementation on endothelial function in postmenopausal women: A randomized controlled trial. The Journal of Nutrition, 153(2), 280-286. https://pubmed.ncbi.nlm.nih.gov/36847333/

Papandreou, C., et al. (2021). The effect of blueberries on vascular health: A review of the literature. Antioxidants, 10(4), 540. https://pmc.ncbi.nlm.nih.gov/articles/PMC9194205/

Cicero, A. F. G., et al. (2010). The effects of almond consumption on the androgen levels of women with PCOS. Nutrition Research, 30(8), 576-582. https://pubmed.ncbi.nlm.nih.gov/21157477/

If you love apple puree in your recipes, make sure to check out my Apple & Cinnamon Bundt Cake and Apple & Walnut Loaf.