The American Heart Association recommeneds a daily fiber intake of 20-35 grams per adult.

Children ages 2 and older should have fiber too. The rule is that children should consume a number of grams of fiber that equals their age plus 5 additional grams. For example a 6 year old should consume 11 grams of fiber daily.

This is a great tasty recipe for both you and your children.

 

 

Quick and Easy

Crust:

2 T margarine or butter

1 T honey

3 T light corn syrup

1 1/2 Cup rolled oats

1/4 Cup walnuts, finely chopped

 

Filling:

1 Cup raisins

1 Cup prunes, cut into small pieces

1 lemon, finely grated rind and juice

2 T brown sugar

1/4 teaspoon cinnamon

1/4 teaspoon nutmeg

2/3 Cup water

1T cornstarch

2 egg whites

pinch cream of tartar

2T sugar

1/3 Cup slivered almonds

 

To Make The Crust:

In a large pan, melt the margerine or butter with the honey and corn syrup.

Remove this mixture from the heat, and stir in the oats and walnuts until the mixture is well blended.

Then press into an 8 inch shallow cake tin to make an even shell. Chill in refridgerater while making your filling.

 

To Make The Filling:

Put the rasins, prunes, lemon rind and juice, sugar, spice and water in a saucepan, bring to a boil, stirring constantly. Reduce the heat and simmer 1 minute. Pour into cake tin.

Beat the egg whites, cream of tartar and sugar until stiff and spread carefully over the raisin-prune mixture. Sprinkle with almonds.

Bake in a 350 degree oven for about 20 mins, or until the top is golden. Makes 8 servings

 

Calories per slice: 311

Total fat: 8.6g

Saturated Fat: 1.26g

Cholesterol: 0 mg

Fiber: 4.95g

Sodium: 54.5 mg

Delicious!