Barbados rock cakes are a traditional Caribbean dessert with a rich history. These sweet, crumbly treats are named for their rough, rocky appearance. Made with simple ingredients like flour, butter, sugar, dried fruit, and eggs, they are easy to prepare and perfect for satisfying your sweet tooth.

Rock cakes were introduced to Barbados during the British colonial period and have since become a beloved part of Bajan cuisine. The addition of local spices like cinnamon and nutmeg gives them a unique Caribbean flavor, making them a favorite at afternoon teas and family gatherings.

Ingredients:

1- 2 cups all-purpose flour

2- 1/2 cup unsalted butter, softened

3- 1/2 cup granulated sugar

4- 1/2 cup mixed dried fruit (such as raisins, currants, and chopped apricots)

5- 1 teaspoon baking powder

6- 1/2 teaspoon ground cinnamon

7- 1/4 teaspoon ground nutmeg

8- 2 eggs

9- 1/4 cup milk

Method:

1- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

2- In a mixing bowl, sift together the flour, baking powder, cinnamon, and nutmeg.

3- Add the butter to the bowl and rub it into the flour mixture with your fingertips until the mixture resembles coarse breadcrumbs.

4- Stir in the sugar and mixed dried fruit.

5- In a separate bowl, beat the eggs and milk together, then pour the mixture into the dry ingredients.

6- Stir the mixture until it comes together to form a stiff dough.

7- Use a tablespoon to scoop out the dough and form it into rough, rocky shapes. Place the dough balls onto the prepared baking sheet, leaving space between them for expansion.

8- Bake the rock cakes in the preheated oven for 15-20 minutes or until they are lightly golden brown.

9- Remove the rock cakes from the oven and transfer them to a wire rack to cool.

Note:

You can customize this recipe by using different types of dried fruit or adding nuts or chocolate chips. You can also adjust the amount of sugar to suit your taste.

Nutrition Value:

(per serving of 1 rock cake):

• Calories: 160
• Fat: 7g
• Saturated Fat: 4g
• Cholesterol: 40mg
• Sodium: 80mg
• Carbohydrates: 23g
• Fiber: 1g
• Sugar: 11g
• Protein: 3g

here's a breakdown of the approximate nutritional values for the given ingredients:

1. 2 cups all-purpose flour (240g)

• Calories: 910
• Carbohydrates: 190g
• Protein: 24g
• Fat: 2g
• Fiber: 6g
• Sugar: 0g

benefits:

• Carbohydrates: Provides energy.
• Folate: Essential for cell division and DNA synthesis.
• Iron: Supports oxygen transport in the blood.
• B Vitamins: Important for energy metabolism.

2. 1/2 cup unsalted butter, softened (113g)

• Calories: 810
• Carbohydrates: 0g
• Protein: 1g
• Fat: 92g
• Fiber: 0g
• Sugar: 0g

benefits:

• Vitamin A: Essential for vision, immune function, and skin health.
• Vitamin D: Supports calcium absorption and bone health.
• Healthy Fats: Provides energy and supports cell function.
• Conjugated Linoleic Acid (CLA): May have anti-inflammatory and weight management benefits.

3. 1/2 cup granulated sugar (100g)

• Calories: 387
• Carbohydrates: 100g
• Protein: 0g
• Fat: 0g
• Fiber: 0g
• Sugar: 100g

benefits:

• Quick Energy: Provides a rapid source of glucose for immediate energy.
• Mood Booster: Can temporarily improve mood by increasing serotonin levels.

4. 1/2 cup mixed dried fruit (85g)

• Calories: 260
• Carbohydrates: 65g
• Protein: 1g
• Fat: 0g
• Fiber: 4g
• Sugar: 45g

benefits:

• Fiber: Supports digestive health.
• Antioxidants: Protects cells from damage.
• Natural Sugars: Provides energy.
• Vitamins and Minerals: Supplies nutrients such as potassium and iron.

5. 1 teaspoon baking powder (4g)

• Calories: 2
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 0g
• Sugar: 0g

benefits:

• Leavening Agent: Helps baked goods rise and become fluffy.
• Sodium Bicarbonate: Can help neutralize stomach acid.

6. 1/2 teaspoon ground cinnamon (1.3g)

• Calories: 4
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 1g
• Sugar: 0g

benefits:

• Antioxidants: Protects the body from oxidative damage.
• Anti-inflammatory Properties: Can help reduce inflammation.
• Blood Sugar Regulation: May improve sensitivity to insulin.

7. 1/4 teaspoon ground nutmeg (0.6g)

• Calories: 3
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Fiber: 0g
• Sugar: 0g

benefits:

• Antioxidants: Protects cells from oxidative stress.
• Digestive Health: Can aid in digestion and relieve indigestion.
• Pain Relief: Contains compounds that may help alleviate pain.

8. 2 eggs (100g)

• Calories: 144
• Carbohydrates: 1g
• Protein: 12g
• Fat: 10g
• Fiber: 0g
• Sugar: 1g

benefits:

• Protein: Essential for muscle repair and growth.
• Choline: Important for brain health.
• Vitamins and Minerals: Provides vitamins A, D, E, B12, and minerals such as selenium.
• Healthy Fats: Supports cell structure and function.

9. 1/4 cup milk (60g)

• Calories: 30
• Carbohydrates: 3g
• Protein: 2g
• Fat: 1g
• Fiber: 0g
• Sugar: 3g

benefits:

• Calcium: Essential for strong bones and teeth.
• Protein: Supports muscle repair and growth.
• Vitamins: Provides vitamins D, B12, and riboflavin.
• Hydration: Helps maintain fluid balance in the body.

Barbados rock cakes are a delicious and simple dessert that is perfect for any occasion. They are a great way to try out Caribbean flavors and can be enjoyed with a cup of tea or coffee.