Inspired by the dynamic duo of Dr. Roizen and Chef Jim at the Cleveland Clinic, where I interned last summer, I’m embarking on a mission to introduce culinary medicine in an accessible way – through social media. Every Friday, I’ll be sharing a “Functional Foodie” recipe as part of my job as Patient Care Navigator at Princeton Integrative Health.
With the winter season in full gear, I’ve noticed a growing fear concerning the sugar consumption implicit in the holidays festivities. A couple patients voiced worries of slipping back into an avalanche of cookies, cakes, and more. I get it, sugar can certainly be a slippery slope. But surely there can be a happy medium of satisfying and celebrating a sweet tooth in a healthy way?
Enter my NTD Oatmeal Cookies, with NTD standing for Not-Too-Desserty.
Here’s the details on the main ingredients:
- Oats. A source of complex carbs post-workout! They also have a variety of phytochemicals, including avenanthramides, with anti-inflammatory properties. Oats are also a great source of solute fiber which keeps your stomach satisfied.
- Dark chocolate. Packed with antioxidants like flavonoids and polyphenols, dark chocolate helps combat oxidative stress and supports heart health by improving blood flow and potentially lowering blood pressure. Its positive effects extend to cholesterol levels, as it may increase “good” HDL cholesterol and reduce the oxidation of “bad” LDL cholesterol. With anti-inflammatory properties, it may contribute to reducing inflammation in the body. Dark chocolate also contains essential minerals like iron, magnesium, and copper, and its antioxidants may promote skin health.
- Applesauce. Applesauce is rich in vitamins, particularly vitamin C, and minerals such as potassium. It’s a great form of as a natural sweetener, reducing the need for added sugars in recipes.
- Raisins. Raisins, especially those sweetened with allulose, may contain dietary fiber that supports digestive health. Allulose is a low-calorie sweetener with minimal impact on blood sugar, making it a suitable option for those managing their sugar intake. Dr. Roizen at the Cleveland Clinic was a fan of using raisins as a mode of providing sweetness that didn’t spike blood sugar levels as much as cane sugar.
- Hemp seeds. Hemp seeds contain over 30% fat, and are rich in two essential fatty acids: omega-6 and omega-3. 25% of their total calories are from high-quality protein (which is actually more than chia and flax seeds!).
- Cinnamon. Cinnamon is rich in antioxidants, which help protect the body from oxidative damage caused by free radicals. It may help improve insulin sensitivity and reduce blood sugar levels, which can be beneficial – especially in a sweeter recipe.
Not-too-desserty, and hopefully not-too-dangerous. Here’s to a safely and enjoyably sweet holiday season!
NTD OATMEAL COOKIES, GF + V
Serves 16
Ingredients
- 1 cup gluten-free rolled oats
- 1 cup gluten-free oat flour
- 1/2 cup unsweetened applesauce
- 1/3 cup seeds (hemp, chia, flaxseed, whatever you like)
- 1/4 cup maple syrup
- For less sugar, you can simply sub with almond butter or mashed banana
- 1 tsp cinnamon
- 1/3 cup golden raisins
- 1/4 cup chopped vegan dark chocolate
- 1 tsp baking powder
- 1/2 tsp salt
- 1/2 tsp orange zest, optional
Instructions
- Preheat oven to 350F.
- In a blender, blend 1 cup oats until oat flour texture is achieved. Add in raisins and pulse until fine.
- Add in a bowl with all the other ingredients.
- Scoop cookie dough into balls on a baking sheet. Bake for 15 minutes.
My favorite cookies!