A long time ago when I found myself reaching for more sweet treats than my body needed, I instated the house rule: if you want a cookie, then make a cookie. Why? Well for starters if I'm really craving a cookie, then I would be happy to put the work into making one fresh from scratch instead of lazily darting to the nearest store for an unsatisfying quick fix. Secondly, so many store bought cookies are laced with processed ingredients and words I cannot pronounce, so if I am going to have a dessert snack, I am going to have one that will not harm my body but rather provide some nourishment.
This said, at any given time there is at least one type of cookie dough in my freezer! ;)
Except for last week... All week long, I wanted a chocolate chip cookie but with the usual hectic lifestyle we all lead, I had no time to bake until the weekend. So sadly no cookies for me!! :*(
By the time the weekend came, my craving was still in full force but changed slightly as I was reminded of how hard I tried last year to make a really flavorful pumpkin cookie. Many trials and tasty cookies later, I still wasn't completely satisfied. And then winter was over...
But here we are again, embracing crisp weather and decorating the house with mini pumpkins and gourds! As expected, I had some sweet potato puree, whole wheat flour, coconut oil and dark chocolate chips in the house, so away I went creating my wholesome treat. The sweet potato not only provides the main flavor, but is also loaded with vitamin C to help fend off the fall cold, B-vitamins for basically everything, potassium for my muscles and fiber to keep my heart healthy, my gut moving and my hunger tamed. The whole wheat flour also adds some fiber and protein to the cookies but most importantly doesn't spike and drop my blood sugar levels as quickly as a baked good made up of refined white flour. Essentially, even after eating my sweet treats, my mood will remain much stabler! The coconut oil, while still a saturated fat, unlike butter is known to raise HDL 'good' cholesterol and is a great substitute for anyone with a dairy allergy or intolerance. And lastly, the dark chocolate chips provide antioxidants and a richer chocolate taste with less added sugar than milk chocolate.
These cookies are my best turn out ever! The sweet potato flavor is alive and kicking and the texture is soft and moist (almost fudgy but not fudgy). If you like crispier cookies, I recommend flattening the dough a bit before baking and leaving them in the oven for a couple of extra minutes. Also, while I usually avoid refined sugar, I did use brown sugar with a mix of maple syrup and vanilla for the sweetener, but I think if you tried you could cut the sugar down. I'm okay with the amount because I rarely consume refined sugar and believe that moderation is key to a healthy lifestyle.
Sweet Potato Chocolate Chip Cookies (vegan optional)
(recipe adapted from Sally's Baking Addition)
Yields: 20 cookies
Combine the coconut oil and sugar until smooth. Stir in the puree, maple syrup and vanilla. Set aside.
In a separate bowl, sift together the flour, salt, baking powder, baking soda and spices.
Pour the liquids into the dry goods and mix until combined. Fold in the chocolate chips.
Drop the cookie dough by 1 Tablespoon portions on a Silpat (or parchment paper or greased cookie sheet). Bake @ 350*F for ~10 minutes, rotating halfway for an even bake, until the tops of the cookies start to crack.
Cool and gobble up!
Goes great with coffee... ;)
February was National Heart Month and March is both National Nutrition Month AND National Colorectal Cancer Awareness Month, so eeeeeverybody is talking about fiber fiber fiber! But why???
Because most of us are lacking it in our diets! It’s recommended that women get at least 25 gm per day and men at least 38 gm per day (a bit less for both if you’re over 50 years of age), however, the average American diet only includes about 15 gm of fiber per day (1).
You’ve probably heard that you need fiber to maintain regular bowel movements, preventing constipation and stimulating the muscles of the digestive tract to stay healthy and toned. Yes, toned. Yet there are so many more reasons it’s vital to our health.
First it’s important to know there are two types of fiber:
1) Soluble fiber – absorbs water, forming a gel-like substance, solidifying and adding bulk to stools.
2) Insoluble fiber – mainly remains intact and speeds up stool’s movement out of the body.
In particular, soluble fiber helps reduce the risk of heart disease and diabetes. It binds with LDL ‘bad’ cholesterol and takes it out with your digestive trash, and it slows down the absorption of sugar aiding in regulating blood sugar levels. Fiber also works to keep our waistlines from expanding. Most sources of fiber are low in fat, sugar and calories, and soluble fiber actually slows the movement of food in the upper part of the gastrointestinal tract keeping you feeling full. Additionally, while studies are mixed, many of them have shown that fiber helps reduce the risk of colon cancer, which is the second leading cause of cancer deaths in the USA with about five percent of the population being diagnosed with it (2).
So where does one get all this fiber? Plant based foods.
Fiber is the indigestible portion of plants. For example, it is found in the bran (outer shell) of grains, which is why eating whole grains is preferable to refined, processed ones that have stripped the grain of its outer fiber containing layer. Soluble fiber sources include oats, oat bran, cereal brans, barley, rye, fruits, vegetables, legumes (aka beans and peas), seeds and seaweeds. Insoluble fiber is found in whole-wheat flour, whole grain items, brown rice, wheat bran, vegetables, legumes, nuts and seeds (3).
And how does one get enough fiber in his or her diet?
To start, get your recommended 2 cups of fruit and 2 ½ to 3 cups of vegetables per day. Choose whole fruit and vegetables, not the juice forms, and eat the skin or peels, such as on apples, carrots and potatoes, because that’s where a lot of the fiber is in additional to a multitude of vitamins and minerals. Make a fruit and nonfat plain yogurt parfait for breakfast, add it to your whole grain cereals or eat fruit for dessert. Throw vegetables into everything from salads, soups, sandwiches, sauces, etc.
Choose whole grains, especially in bread and pasta products. Look for labels that say ‘100% whole wheat’ or ‘whole grain,’ and that include whole wheat, oats or barley as the first listed ingredient. Add oat bran, flaxseed meal or chia seeds to yogurt or cereal. When baking or cooking, substitute at least half of the flour with whole wheat flour.
Try substituting plant-based protein (ex. nuts, beans) for meats and cheese. Add nuts, beans or peas to soups, salads and pasta dishes, or even mash them up to make a fresh homemade dip for some cut up broccoli, carrot sticks or whole grain crackers.
ALWAYS read food labels. Look for at least 4 gm of fiber per serving. And be creative!
What else do you need to know? If you start to increase the amount of fiber you’re eating, do it slowly because adding fiber to your diet may cause you to feel bloated. Make sure to drink enough water for the fiber to absorb and to help it function properly in your system. Lastly, be careful not to just eat fiber filled products because too much of anything, even good for you foods, can be harmful, and too much fiber may lead to mineral deficiencies.
Below I’ve included a winter appropriate 'fiberful' sweet treat recipe. It's also suitable for vegans. Enjoy for breakfast, a snack or even dessert! :)
Zucchini Carrot Flaxseed Meal Whole Wheat Mini Loaves
Sift together the flour, flaxseed meal, baking powder, baking soda, salt and spices together in a bowl. Set aside.
Mix the coconut milk, applesauce, coconut sugar, maple syrup and vanilla in a bowl. Add the zucchini and carrots. Add the nuts if desired.
Add the dry mixture to the wet mixture and stir until just combined.
Lightly grease the baking pans and spread the mixture evenly into each one.
Bake @350*F for about 45-60 minutes or until a toothpick/knife comes out clean.
Yields: 4 mini loaves