Sticky date & ginger cake


It was going to be a sticky date cake, but at the last minute it had some ginger and a pureed granny smith apple so it should probably be correctly called a Sticky Ginger Date & Apple Cake.

This is an easy recipe to make and it gives you a yummy, fruity rich cake that is great as that mid-afternoon pick-me-up. And it's not going to wreck your diet.

And it's not going to wreck your diet why? It's a cake! Yes, but it is:

  • Low GI. It uses low GI coconut sugar, coconut oil and coconut culinary flour
  • It is high in insoluble fibre. I used 1 1/2 cups of Coconut Culinary Four Low Fat, which weighs 54 grams. And of that 54 grams, 30 grams is insoluble, meaning it simply passes through your system
  • Satisfying! The bulk and low glycemic index will not have your rushing back for 10 slices
  • Uses coconut oil as the fat for the recipe which is metabolised directly by your liver as energy rather than being stored as fat
  • Gluten free, and
  • Dairy free



Preparation time

Preparation time is minimal. Most of the preparation can be done on the fly.

Start with the dates and the rest will be complete while you wait 10 minutes for the dates to soak.



The ingredient list is:

  • 2 cups of pitted dates
  • 1 teaspoon of baking soda
  • 1/2 a teaspoon of Cream of Tartar
  • 1 1/2 cups of Coconut Dietary Flour Low Fat
  • 4 eggs
  • 1/2 cup of coconut sugar
  • 1/2 cup of raw virgin coconut oil
  • 3 teaspoons of powdered ginger (adding some finely ground fresh ginger would work)
  • 1 Granny Smith apple (optional)
  • Wild Kithul Syrup (or another type of syrup)

Preparation & cooking

Step 1

Start with the dates:

  • Turn on the oven to 170 degrees
  • Finely chop the two cups of dates (doesn't need to be too fine as the steeping in boiling water tends to break them up)
  • Place in a small saucepan and pour half a cup of boiling water over them
  • when the water starts to boil add in the teaspoon of baking soda and half teaspoon of Cream of Tartar
  • The mixture will foam up and stir as this happens
  • Put the saucepan aside as you prepare the rest of the recipe


Step 2

In your favourite mixing bowl:

  • Add the four eggs and half cup of coconut sugar. Beat (I did it with a fork) until you have an even texture
  • Add the coconut oil
  • Mix in the one and a half cups of coconut culinary flour (I used low fat but you could use the high fat version)


Step 3

I like moist rich cakes so when I reached this stage I thought that an apple and some ginger would go well.

I quartered an apple, removed the seeds and pureed in the Blendtek Twister Jar.

I then just folded this into the cake mixture, along with the ginger and left it so that there were distinct, visible trails of apple and ginger


Step 4

Line a baking tray with cooking paper and fold in the mixture. I used a loaf type tray.

Bake for about 45 minutes or until a skewer can pierce the cake and be removed cleanly.

I then made about 30 holes in the top of the cake with the skewer and poured some Wild Kithul Syrup over the top which soaked into the little holes.

And that's it!

Turned out quite good but I think you could actually spice it up a little more. I might play with more apple in a couple of varieties of texture next time.


  • Sticky Date & Ginger Cake GI
  • Dark Brown Coconut Sugar 2 Spoons GI
  • Granny Smith Apples Montage GI
  • Three Yellow Coconuts GI
  • Sticky Date & Ginger Cake GI
  • Dark Brown Coconut Sugar 2 Spoons GI
  • Granny Smith Apples Montage GI
  • Three Yellow Coconuts GI

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