Go Back
Whole grain flours – The risk of diabetes, heart disease, stroke, and cancer can be reduced by simple changing from refined to whole grains. They are high in chromium, vitamins, minerals, protein, and fibre that are lost in the process of refining.
Carrots – Carrots are one of the best sources of beta carotene, which balances the immune system and reduces the risk of many cancers. They also guard against cardiovascular disease, reduce inflammation, slow the aging process, and are great for digestion disorders. They also contain fibre, calcium, iron, and many other vitamins and minerals.
Honey – This is a natural sweetener that contains vitamins, minerals, and propolis. It is a great source of magnesium. A whole food, honey is an excellent replacement for brown or white cane sugar, which is detrimental to our health. Any sweetener, though, should be eaten in moderation, but when you do need to sweeten, try honey instead.
Cinnamon – This spice has antiseptic properties, is a digestive aid, has anticancer properties, and is beneficial for the heart, lungs, and kidneys. It also helps lower blood pressure and makes insulin more efficient.
Walnuts – These nuts contain beneficial polyunsaturated fatty acids that are great for the brain and lowering cholesterol. They are also high in protein, fibre, minerals, and vitamins.
Pineapple – Pineapple is an excellent source of vitamin C and manganese. It is also rich in the enzyme bromelain, which aids in digestion, is an anti-inflammatory, and an anti-cancer agent. It can greatly reduce the swelling of carpal tunnel syndrome, arthritis, and gout.
Adapted from Sally Errey, Staying Alive! Cookbook for Cancer Free Living, 2004
Course: Snacks


  • 1/2 cup unsweetened applesauce
  • 1/2 cup honey
  • 1/2 cup olive oil
  • 2 eggs (or 2 tbsp ground flax seed soaked in 6 tbsp water)
  • 1 cup raw carrot, grated
  • 1 cup crushed pineapple, drained
  • 1 cup whole grain spelt flour, rice flour, kamut flour (or combination)
  • 1 tsp baking powder
  • 3/4 tsp baking soda
  • 1/4 cup walnuts, chopped
  • 1/4 tsp salt
  • 1 tsp cinnamon


  • In a bowl, mix together the dry ingredients. In a separate bowl, mix the wet ingredients well. Add dry ingredients to wet ingredients and mix.
  • Bake at 350ºF in a greased square 8×8 inch pan, until a toothpick comes out clean, approximately 40 minutes (20 minutes for cupcakes in a muffin tin).
  • Cool and serve.