March 20th is National Pineapple Upside Down Cake day! Pineapples have many health benefits and are loved by children and adults for their sweet flavor. How to choose a ripe pineapple – look for pineapples that are heavy for their size and have dark green leaves. Pineapples are best to eat within 2-3 days of purchase.
Pineapples contain 130% of the daily requirement for Vitamin C. Wow, this is a powerhouse of Vitamin C! This is enough vitamin C to boost immune systems and act as antioxidants to protect against harmful effects of free radicals in our bodies. Free radicals are byproducts of cellular metabolism and can cause healthy cells to mutate into cancerous ones. Vitamin C can act as a wall and defend against these free radicals. Most fruits and vegetables contain plenty of antioxidant vitamins to protect against free radicals. Pineapple is also a good source of fiber, both soluble and insoluble fiber.
Bromelain is a digestive enzyme found in pineapple, and is often used for meat tenderizing. In addition to vitamin C and Bromelain, other nutrients found in pineapple are calcium, potassium, and fiber. Lastly, manganese is found in pineapple which helps build healthy bones. You may eat this fruit fresh, frozen or canned to reap its health benefits.
Healthy, Lighter Pineapple Upside Down Cake
Makes 10 servings
- Nonstick spray coating
- 1 tbs. margarine
- ¼ cup packed brown sugar
- 2 tbs. corn syrup
- 1 8-oz. can pineapple slices (juice pack), drained and halved
- 4 maraschino cherries, halved
- 1 cup all-purpose flour
- 1 tsp. baking powder
- 2 egg whites
- 1 egg
- ¾ cup sugar
- ½ cup skim milk
- 2 tbs. margarine
Spray 9 X 1 ½ inch round baking pan with nonstick coating. Melt 1 tbs. margarine in the pan by placing the pan with the margarine in a cold oven; heat oven to 350 degrees for about 5 minutes. Remove pan from oven. Stir in brown sugar and corn syrup. Spread evenly in pan. Arrange pineapple and cherries in the pan atop brown sugar mixture; set aside.
In a small bowl combine flour and baking powder. In a medium mixing bowl beat egg whites and egg with an electric mixer on high speed for 4 minutes. Gradually add the sugar, beating at medium speed for 4 to 5 minutes or till light and fluffy. Add flour mixture; beat at low to medium speed just till combined. In a small saucepan heat and stir milk and 2 tbs. margarine till margarine melts; add to batter, beating till combined. Pour batter into pan over pineapple slices.
Bake in a 350 degree oven for 30-35 minutes or till a wooden toothpick inserted near the center comes out clean. Cool the cake in the pan on a wire rack for 5 minutes. Loosen sides and invert the cake onto a serving plate. Serve warm. Makes 8 servings.
Calories per serving: 245, Carbohydrate 52 g, Total fat 3 g, Sat fat 1 g, 3 g Protein