©2018 by Emily Ranucci

  • Emily Ranucci, MS, RD

Basic Breakfast Oatmeal Cookies | Vegan, No Added Sugar, Allergen Free


Cookies for breakfast, anyone? The Dietitian says, why not!


But let's not choose just any cookie. How about a soft, satisfying, nutritious and delicious cookie. One that is simple to make, quick to grab, and will support your body to feel its best.


Well, I have the perfect cookie for you.



I'll be honest, I've been making these cookies for a LONG time, but I've never really known the recipe. Little bit of this, little bit of that, pop it in the oven and viola! We have cookies. After some time, the word got out. "What is the recipe?!" "Can I have the recipe??


So, off to my kitchen I went to figure it out. A few batches later, and a really happy fiancé, Basic Breakfast Oatmeal Cookies we born.



Now, when I enter the kitchen, I always have two objectives in mind: delicious and nutritious. I want my cookies to not only taste good, but provide valuable nutrients that allow the body to thrive. So, allow me to break it down real quick so that you can be informed and empowered to choose this healthy option.

  • Fiber. [Ingredient Sources: Oats, Chia Seed, Flax Seed] Each cookie contains 10 grams of fiber. Thats a nice chunk of your daily needs, which varies from 25-38 grams per day. This will keep you feeling satisfied for hours. In addition, the fiber in this recipe is a good blend of soluble fiber, having links to cholesterol management, and insoluble fiber, benefiting the process of digestion.

  • Healthy Fats. [Ingredient Sources: Pepitas, Flax Seed and Chia Seed, Unsweetened Coconut] You'll find that this recipe is completely oil- free, but still comes through with 9 grams of healthy fats. Woohoo! The Pepitas, Flax and Chia provide a healthy amount of unsaturated fats, including omega- 3 fats (primarily from Flax and Chia), which are known for their anti-inflammatory impact on the body. The coconut provides some valuable medium chain triglycerides (MCTs), which are easiest kind of fat to digest and have several promising claims for enhances in physical performance, weight control and more.

  • Protein. [Ingredient Sources: Pepitas, Flax Seed and Chia Seed, Oats] One cookie rounds out an impressive 10 g of protein. No protein powders. No eggs. A perfect amount to balance out this cookie.

  • Micronutrients Galore: Flax [magnesium, phosphorus, molybdenum, copper], Chia [manganese, magnesium, phosphorus, calcium], Pepitas [magnesium, folate, iron, vitamin E, phosphorus, manganese]. To name a few. Your body will thank you ♥



Okay, let's get baking...

Basic Breakfast Oatmeal Cookies

Yield: 6 large cookies | Total Time Needed: 25 minutes


INGREDIENTS

  • 2 c oats (I like to do 1 c rolled oats + 1 cup oat bran)

  • 1 c oat flour (easily make your own by putting rolled oats in food processor)

  • 1 tsp baking powder

  • 1 tbsp chia seed

  • 1 tbsp ground flax seed

  • 1/3 c water

  • 1/2 cup unsweetened applesauce

  • 1 cup unsweetened almond milk

  • 2 tsp pure vanilla extract

  • 2 tsp ground cinnamon

  • 1/4 tsp nutmeg

  • 1/4 tsp all spice

Add ins (Variable depending on preferences. Include 1/2 cup total):

  • 1/4 c raisins

  • 1/8 c pepitas

  • 1/8 c unsweetened shredded coconut


DIRECTIONS

  1. Preheat oven to 375 F.

  2. Create a chia/ flax egg by adding chia seed, ground flax seed and water to a small dish and let it congeal while preparing the other ingredients (for at least 5 minutes).

  3. Mix oats, oat flour, baking powder and all seasonings in a medium bowl.

  4. Mix in chia/ flax egg, applesauce, almond milk and vanilla.

  5. Fold in add ins of choice.

  6. Prepare baking sheet with parchment paper.

  7. Scoop 6 equal and large dollops of cookie batter onto baking sheet in the shape of cookies.

  8. Bake for 15 minute.

  9. Let cool and enjoy! Store in the refrigerator for up to 1 week and in the freezer for up to 6 months.


Per cookie: 270 calories | 37g carbohydrate, 10g fiber | 9g fat | 10g protein



I hope you enjoy this recipe and share it with others! Let me know what you think in the comment section below. For more information on how to incorporate healthy recipes into your diet, or individualized recommendations, please contact me today!