Because fiber has so many health benefits-it aids digestion, fights heart disease, and helps lower cholesterol, to name a few-most dietitians agree that we should be getting 32 to 35 grams of it every day. But most of us get 15 g or less, according to the National Fiber Council. Start boosting your intake today with this healthy carrot cake recipe (one slice has 2.5 g of fiber) from The Fiber 35 Diet (Simon & Schuster, 2007) by Brenda Watson, N.D.

Carrot Spice Snack Cake
Serves 12

Ingredients:
½ cup honey
3 tablespoons cooking oil
2 eggs
1 cup spelt flour
½ teaspoon sea salt
¾ teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon fresh grated nutmeg
2 cups grated carrots
¼ cup applesauce (unsweetened)
¼ cup chopped walnuts
7 ounces unsweetened crushed pineapple
Cooking spray

Preheat oven to 300°F. Beat the honey, cooking oil, and eggs together with a mixer until blended well.
2. Sift together the flour, salt, baking soda, baking powder, cinnamon, and nutmeg. Add these dry ingredients to the wet ingredients and mix well. Fold in the carrots, applesauce, nuts, and pineapple.

3. Spray an 8" x 8" ungreased pan with cooking spray. Pour the mixture into the pan. Bake at 300°F for 50 to 60 minutes or until a toothpick inserted in the cake comes out dry.

Per serving: 163 calories, 6 g fat (1 g saturated), 25 g carbohydrates, 3 g protein, 2.5 g fiber, 249 mg sodium (11% Daily Value).

For more on fiber's health benefits-and a list of high-fiber foods-see the October 2007 issue of Natural Health.

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