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The Recipe Instructions |
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Ingredients
2 EGG SPONGE
2 eggs
1/3 cup caster sugar
2 tbsp cornflour
2 tbsp plain flour
2 tbsp self-raising flour
3 EGG SPONGE
3 eggs
1/2 cup caster sugar
1/4 cup cornflour
1/4 cup plain flour
1/4 cup self-raising flour
4 EGG SPONGE
4 eggs
2/3 cup caster sugar
1/3 cup cornflour
1/3 cup plain flour
1/3 cup self-raising flour
Directions
This is a favorite never-fail sponge recipe: it does not contain
liquid or butter, which makes it ideal for Swiss rolls. It is simple
to adapt to many flavors and will work as a cake or a roll. Have eggs
at room temperature. Beat whole eggs in small bowl with electric
mixer until thick and creamy (the small bowl is necessary to give
maximum volume to eggs); beating time on a moderately high speed
should be about 7 mins. Add sugar, about 1 tablespoon at a time,
beating after each addition until sugar is dissolved.
While eggs and sugar are beating, prepare pans by greasing evenly
(see lift of pan sizes below); and sift dry ingredients together 3
times, to aerate and mix the flours.
When sugar is dissolved, transfer mixture to larger basin; this makes
it easier to fold the ingredients through the egg mixture *it is not
necessary to transfer the 2 egg mixture to a larger basin). Sift the
flours over the egg mixture, use a spatula to lightly fold the flours
through; heavy handling at this stage will give a flat, tough sponge.
Spread mixture evenly into pan, bake in moderate oven for cooking
time specified below. When cooked, sponge will have shrunk very
slightly from side of pan and top of sponge will feel springy when
touched gently with fingertips. Turn sponge immediately onto wire
rack to cool, then reverse sponge so that wire rack does not mark the
top.
Cake Pans and Cooking Times:
2 egg: Deep 20cm round cake pan or recess pan about 20 mins. A deep
pan is preferable rather than a sandwich pan as the sponge will be
less crusty on top because the high sides protect the top during
cooking.
3 egg: 2 deep 17cm cake or sandwich pans about 15 mins, or 25cm x 30cm
Swiss roll pan about 12 mins.
4 egg: 2 deep 20cm round cake pans about 20 mins, or deep 23cm round
cake pan about 40 mins.
Variations:
Citrus: Beat in 2 teaspoons of your favorite grated citrus rind with
the sugar. Try lemon, mandarin, lime, orange or grapefruit.
Nut: Fold in 1/4 cup of any type of ground nuts with the flours.
Chocolate: Fold in 60g grated dark chocolate with the flours.
Fill and ice sponges as desired.
Keeping time: 2 days.
Servings: 1
Diet Best Ever Sponge Recipe brought to you by Diet Recipes To-Go
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The Zone Diet
The Zone diet is a diet initially advocated by Barry Sears in a series of books, publications and an accompanying website. The Zone diet isn’t particularly a fat reduction diet, however many followers believe that they actually seem to lose body weight by following the zone diet. The main theory of the Zone Diet is that if one can manage to limit the levels of two key hormones, (insulin and glucogen), then anti-inflammatory chemicals are released which, in turn puts your body in a state of balance which is much more wholesome than other diets, this is referred to as 'the zone'. Sears holds the theory that a body that is in 'the zone' is much more efficient and, as a consequence, does not build up layers of fat. The key procedure of the diet is to control the precise ratio of carbohydrates to proteins, and to dose yourself with high levels of Omega 6 and omega 3 fish oils. Flavonoid foods (inlcudes cranberry, kale, kidney bean & thyme) The nutrients called 'flavonoids' which exist in these fruit, vegetables and pulses are thought by nutritionalists to have properties as cancer fighters. Medical experts studying the medical effects of flavonoids believe that they may well have many other healthy properties, including, but not limited to, anti-allergic and antitumor activities.. Many also have a low calorie count, so make sure you add them to your weight loss program. |