I love to have a sweet treat in the pantry and to pop into the school lunch-box but I also want it to have some nutritional value. This week I’ve been into nut cakes – carrot cake with lots of walnuts and this moist orange almond cake. Nuts are rich in protein and healthy unsaturated fat – great for good health!

This cake is easy to make – but you do need a food processor. It’s very high in protein from all the eggs and almonds, and it’s gluten free. (Some baking powders are not gluten free so check the pack if you are making this cake for someone who can’t have gluten. If you dust the cake with icing sugar, as in the photo, check it is gluten free too.)

• 2 oranges
• 6 eggs, lightly beaten
• 250 grams sugar
• 280 grams ground almonds (I use 4 x 70g packs)
• 1 teaspoon baking powder

Boil oranges in a little water for 1-2 hours. (Yesterday I rushed out to do school pick-up and came back to burnt oranges and a black pot! But it still tastes yummy and looks good, don’t you think?)

Chop oranges roughly and let them cool down a bit. Then blend well in food processor with all the other ingredients. Line a large pan with greaseproof paper. Make sure the pan is large enough so the cake isn’t too thick or it will take too long to cook. Bake at 180C/350F for 1 hour – or perhaps a bit longer.

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Serves 4

3 skinless chicken breasts, cut in large chunks
1 onion, cut in chunks
4 garlic cloves, chopped
2 teaspoons harissa
2 carrots, sliced thickly
1 red capsicum, sliced thickly
4 pieces preserved lemon, sliced finely
400g can chick peas
500 ml reduced salt chicken stock
1 punnet cherry tomatoes
3 tablespoons finely chopped coriander or parsley

In a large casserole dish place chicken, onion, garlic, harissa, carrots, capsicum, preserved lemon, chickpeas and stock. Bake in oven at 170C for 1 hour or simmer on stove for 1 hour. Remove lid, add tomatoes and cook a further 20 minutes.Stir through coriander just before serving.Serve with couscous.

Couscous

1.5 cups couscous
1.5 cups water or stock
1/3 cup currants
1/3 cup toasted almonds, chopped
2 tablespoons finely chopped coriander or mint

Place couscous in a bowl. Add boiling water or stock. Stand for a few minutes. Fluff up with a fork. Add currants, almonds and coriander or mint.

These bran muffins (adapted from a recipe by Alison Holst) are super filling – a great snack when you are trying to control your weight. Enjoy these muffins with a cup of tea but don’t expect to absorb any iron – both bran and tea bind iron and reduce its absorption. If you are concerned about iron, keep these for in between meals. I like to use up any over-ripe bananas in this recipe. Mash 1 or 2 and throw them in!

2 cups wheat bran
1/2 cup flour

Date scones are quick and easy but not exactly nutritious. Too bad! Ever heard the saying, “A problem shared is a problem halved”? What could be better for your emotional health than sharing your thoughts, feelings and frustrations with a good friend, a date scone and a cup of tea!

3 cups flour
4 teaspoons baking powder
40-50g butter (I use dairy spread: half butter, half canola oil)
1/2 cup dates, chopped
1 – 1.5 cups reduced fat milk

Mix flour and baking powder. Rub in butter. Add dates. Stirring with a knife, add enough milk to make a dough. Pat out on a floured board to about 3-4 cm thick. Cut into squares. Place on greased oven tray. Brush with a little milk (the sugar in the milk caramelises to make the tops go golden). Bake at 210C for 10-15 minutes. To check if they are cooked, tap the bottom; they should sound hollow.