March is Nutrition Month here in Canada. This year’s theme is Unlocking the Potential of Food. Part of that is the potential of food to prevent and discover. What does any of this have to do with cookies, you ask? This recipe as much as a cookie it is, the recipe is modified to be made with less processed and fibre-packed whole wheat, oats, ground flaxseeds and loads of nuts (yeah, that’s right- I just essentially I’m calling minimally processed, whole, plant based ingredients ‘superfoods!’). Flaxseeds are oval and flat shaped seeds that have a crisp, chewy texture with a nutty flavour. They are rich in nutrients: each tablespoon has 4g of fat, 2.5g of which is omega-3 fats, 3g fibre and 2g protein. Omega 3’s help lower the risk of heart disease and fibre helps keep the digestive system healthy, and lower blood-cholesterol. Flax seeds are also one of the richest plant sources of lignans – a phytonutrient which helps protect against certain types of cancer. See Eat Right Ontario’s page to find out more on flax seeds. Instead of a saturated fat such as butter or lard, this recipe is made with vegetable oil, and all-natural nut butter making it packed with protein and healthy fats. So go ahead and discover the goodness of whole grains! But the best part isn’t just the benefits of fibre and omega-3’s for promoting heart health (after-all it is still a cookie!). It is the fun you get out of cooking with your little ones. YES! Get them in the kitchen with you and have their little hands help drop some of the measured ingredients into the mixing bowl, or get them to stir some of your ingredients and help flatten the cookie dough on the baking pan!
Trail Mix Cookie
MAKES: 2 Dozen
PREPARATION TIME: 10 MINUTES. COOK TIME: 7 MINUTES.
EQUIPMENT: SPATULA, WHISK, MIXING BOWL, OVEN, BAKING TRAY, BAKING SHEET, MEASURING CUP AND SPOONS
- 1 cups all-purpose whole wheat flour
- 1 cup quick-cooking oats
- 1/4 cup flaxseed, ground (ProTip: ground flaxseeds are the most nutritious as grinding it makes them easier to digest to access those nutrients. Find them ground or grind them yourself with tools in your kitchen and store it in the freezer to prevent the oils from going rancid.)
- 1/4 cup wheat bran
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon ground cinnamon
- 1/2 cup of nut or seed butter (I used a mix of peanut butter and tahini – sesame seed butter)
- 1/4 cup vegetable oil
- 1 cup dark brown sugar, packed
- 3 large eggs
- 1 teaspoon vanilla extract
- 1 cup semisweet chocolate chips
- 1/4 cup sunflower seeds
- 1/4 cup dried cranberries
- Preheat oven at 400 degrees Fahrenheit and set aside two lined baking trays.
- Whisk the dry ingredients (flour, oats, flaxseed, baking soda, salt and cinnamon) in a bowl. Set aside.
- In a separate bowl beat fat (nut or seed butter and vegetable oil) with the sugar until well combined and some more (about 3-5 minutes).
- Crack egg in wet mixture one at a time, continuing to beat in between.
- Add vanilla extract.
- Add flour mixture to cookie batter and combine. Scrape down the bowl as needed and add in chocolate chips. sunflower seeds and dried cranberries.
- Drop heaping tablespoonfuls of dough and flatten onto the prepared baking sheets leaving at least 1 inch between cookies.
- Bake at 400 degrees Fahrenheit until golden brown (for about 5-6 minutes).
- Once removed from oven, allow to set for 2 minutes and transfer to cooling rack to let cool completely before storing in an airtight container.
Per Serving (1 cookie)
Calories: 170 kcal
Fat: 9 g
Carbohydrates: 20 g
Fiber: 2.5 g
(Net Carbohydrate: 17.5 g)
Protein: 4 g
A source of: