These healthy cookies are easy and quick to make and versatile as you can swap ingredients in and out to suit intolerances or taste preferences. They are dairy free, egg free, refined sugar free, and can be gluten free if you swap oats for a gluten free alternative. These cookies are adapted slightly from a recipe I found online a while ago. Increase or decrease quantities of ingredients to get the right balance for yourself. They take about 10-15 minutes to prepare and 12 minutes to cook. This recipe makes about 16 smallish cookies. You can increase or decrease the size to get less or more cookies from the recipe.
Ingredients
- ¼ cup of natural almond butter (60gms). Choose a good one with no added sugar or other ingredients. Natural peanut butter or other nut butters can be used here but I like almond butter.
- 2 ½ -3 tablespoons (60gms)of maple syrup (rice malt syrup or honey can be used instead)
- ½ cup (50gms) of good quality rolled oats (not quick oats)
- ¼ cup (30gms) of walnuts chopped (just pulse briefly in food processor, chopped not powdered)
- 1 tablespoon (15 grams) of pepitas
- 1 tablespoon (15 grams) of sunflower seeds
- 1 tablespoons (15 grams) ground linseeds
- ½ teaspoon of ground cinnamon
Method
- Pre heat oven to 170 degrees C and line a baking tray with baking paper ready for cooking.
- Put all the dry ingredients in a bowl, and mix well with a spoon. Add the nut butter and maple syrup to the dry ingredients. If the nut butter is hard, warm it in a small bowl slightly over hot water. This may make it easier to mix through. I find it easier to mix wet and dry together using my hands (use disposable kitchen gloves, as it’s messy).
- Using a teaspoon or just your hands, scoop small balls of mixture and place onto the tray. Flatten slightly.
- Bake for 12 minutes, then remove from oven and allow to cool completely. Store in an airtight container.
Some reasons why this snack is good for you:
Almonds
Almost are antioxidant, good for stress and nervous system, due to their many nutrients. High in fibre, Vitamin E, manganese, magnesium and also contain copper, vitamin B2, phosphorus, potassium and calcium.
Oats
Oats have protein and are a good source of beta glucan, a unique, soluble fiber, are high in manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc, and antioxidants. They help to lower blood sugar and cholesterol levels.
Walnuts
Walnuts contain anti-inflammatory omega-3 essential fatty acids, are rich in antioxidants, and manganese, copper, molybdenum and the B vitamin biotin; Pepitas -a great source of protein and unsaturated fats, including omega-3s. Their fibre may help lower the total blood cholesterol and reduce the risk of heart disease. They also contain iron, selenium, calcium, B vitamins and beta-carotene, which the body converts into vitamin A.
Sunflower Seeds
Sunflower seeds are rich in B vitamins, for a healthy nervous system and are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E, zinc, manganese, copper, chromium and carotene as well as types of ‘good’ fat that may help to protect the arteries.
Linseeds and Flaxseeds
These contain omega 3s, fibre, protein, B vitamins, magnesium, iron calcium and other nutrients.
Cinnamon
This has anti-fungal, anti-inflammatory and antibacterial properties and can also assist with blood sugar control, and also contains calcium, manganese, vitamins A and K.
Please note
As the recipe contains sugar (Maple syrup/rice malt syrup/honey etc. are ‘refined sugar alternatives’), this is meant to be an occasional snack treat.
Pamela Nelson practices Naturopathy, Nutrition, and Herbalism at Health Space Lane Cove.
