Soul Food · Authentic-ish Soul Food
Pound Cake
160 kcal a serving, against 405 for the traditional version. That is 245 kcal off, or 60%, with 12.7g of protein. Serves 10. 1 hour 30 minutes (plus cooling time).
What the traditional version is
The classic pound cake is a monument to simplicity and unapologetic eating. It uses equal weights of butter, caster sugar, whole eggs and plain flour. Cream the butter and sugar, beat in the eggs, fold in the flour. Pour into a loaf tin, bake until firm and golden, then cool and slice thickly.
What changed, and what each change costs
Butter for a mix of applesauce and low-fat Greek yoghurt
Butter is the soul of pound cake but also pure fat. I replaced it with applesauce for moisture and some fat-free Greek yoghurt for tenderness and a little protein.
What it costs you. No getting around it - the buttery flavour vanishes, and you'll miss that melting texture on the tongue. If you're after nostalgia, this is the bit that'll make you sigh.
Caster sugar for a blend of artificial sweetener and a bit of real sugar
Sugar gives structure as well as sweetness. I swapped most of it for an artificial sweetener you can bake with, but left a little sugar in to keep the crumb from turning rubbery.
What it costs you. There's a whiff of that 'diet cake' aftertaste, especially if you overdo the sweetener. If you're sensitive to the flavour, pick a brand you actually like.
Plain flour for a mix of plain flour and whey protein powder
Swapping 40% of the flour for whey bumps the protein, though it can toughen the cake if you're not gentle.
What it costs you. You lose some delicacy, and the crumb isn't quite as fine. But toasted with berries, you won't mind much.
Keep the eggs, but go for medium eggs to shave off a bit of fat
Eggs are the backbone. I use medium ones - not enough to change the structure, but it spares a few grams of fat. Doesn't change much in taste or texture.
What it costs you. A medium yolk gives less richness, so the batter stiffens and wants an extra spoonful of buttermilk.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 405 | 160 |
| Protein | 5.9g | 12.7g |
| Fat | 22.9g | 2.3g |
| Saturated fat | 13.4g | 0.7g |
| Carbohydrate | 44.5g | 22.1g |
| Protein per 100 kcal | 1.5g | 7.9g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, eggs, milk.
The method is in the book
This cake holds together, slices well, and goes down without sticking to your teeth - can't say that for every diet cake I've forced down. You'll notice the lack of butter, and the texture's a bit sturdier than the classic. If you're honest with yourself and eat it for what it is - a sort of high-protein, sweet-ish loaf - it's good enough to take the edge off a craving. But if you want actual pound cake, this isn't it, it's a compromise. Sometimes you just have to choose between the memory and the maths.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.