Deconstructing the Breakfast Grab and Go Cookies

From: Healthy Starts Here!

Breakfast Grab and Goes in the back of the photo!

I think I may have hit a nerve when I demmed this recipe on Cityline January 4, 2012. I had over 21,000 hits on my website that day!

One subscriber to my site asked me to write up what I’d said on TV about the cookies and it got me thinking – because every ingredient in every recipe I create has a nutritional reason for being included why not just deconstruct this recipe!

So thanks to (can’t mention her name, but you know who you are!) here is my world famous Grab and Go Breakfast Cookies aka bum blasters! – deconstructed!

Dry Ingredients:The trilogy of oats!

The Trilogy of oats! From right to left: oat bran, large flake oats, and steel cut oats.

Oat bran, large flake oats, and steel cut oats

1½ cups (375 mL) oat bran }Oat bran contains the most soluble fibre of the three versions and is responsible for helping to lower cholesterol!

1 ½ cups (375 mL) large flake oats }Love how they add structure to the cookie, also a source of soluble fibre

½ cup (125 mL) Scottish, Irish or steel cut oats }Cut with steel cutters these add some crunch, source of soluble fibre

1 cup (250 mL) whole wheat flour }Whole wheat flour isn’t a whole grain so we need to add the wheat germ back making this a whole grain cookie!

 

Whole wheat flour

2 tbsp (30 mL) wheat germ }The germ contains most of the great stuff in a whole grain. If we were going to plant a kernel of wheat the germ is where germination takes place! Making the plant grow. Add it to whole wheat flour and you get those powerful benefits.

 

Wheat germ

¾ cup (175 mL) ground flaxseed }Fabulous source of omega-3 fatty acids, soluble and insoluble fibre, and a plant lignan that can help reduce your chances of developing breast and/or prostate cancer. Store ground flaxseed in your fridge for up to 3 months.

 

Ground flaxseed - its got to be ground!

2 tbsp (30 mL) cinnamon }Helps to regulate your blood sugar levels. I add it baked goods that have added sugars.

1 tsp (5 mL) baking soda }Needs a wee bit of leavening! I try to add smaller amounts of baking soda and baking powder because they are both really high in sodium.

1 cup (250 mL) dried cranberries or blueberries }Adds antioxidants and sweetness

¼ cup (60 mL) at least 60% cocoa mass chocolate chips }Dark chocolate can help reduce blood pressure BUT the real reason they’re in here is because I think they make this recipe taste even better!

½ cup (125 mL) walnuts, chopped coarsely }Adds more omega-3 fatty acids and helps to tenderize the cookie!

Wet Ingredients:

2 – omega-3 eggs }We just don’t get enough of those amazing omega-3 fatty acids in our diets and I believe every little bit counts!

¼ cup (60 mL) canola oil }A heart healthy fat that contains the least amount of saturate fat. Saturated fat has been linked to heart disease. I make all of my recipes heart healthy!

¾ cup (175 mL) dark brown sugar, packed }I don’t use salt in my recipes so I chose ingredients that have the most flavour. Brown sugar has a tiny bit more flavour than white. But its still sugar!

One – 4.5 oz. (128 mL) jar baby food strained prunes }Prunes add sweetness, tenderize, and can help with your bone density! We all need strong bones!

1 tbsp (15 mL) pure vanilla extract  }Only pure please! I want to know that a vanilla bean died to get into the bottle!

 

If it isn't pure vanilla extract it's cr..............

  1. Make sure the oven rack is in the middle of your oven.
  2. Preheat oven to 375°F (190°C). Line a cookie sheet with parchment paper, two if you have them.
  3. In a large bowl mix together the dry ingredients: oat bran, oat flakes, whole wheat flour, flaxseed, steel cut oats, wheat germ, cinnamon, and baking soda using a rubber spatula or a large spoon.
  4. Add dried cranberries or blueberries, chocolate chips, and walnuts and stir well.
  5. In a medium bowl whisk together the wet ingredients: eggs, oil, brown sugar, baby food prunes and pure vanilla extract until well blended.
  6. Add this to the dry ingredients and stir until it’s really well combined. You can use a stand mixer if you like or a large spoon. I like to mix it with my hands, but the dough is sticky.
  7. You want to make eighteen Grab and Goes, so eyeball an amount that’s bigger than a golf ball and smaller than a tennis ball. Scoop out the batter and then press down so they are ¾ -inch (2 cm) thick and about 3.5-inches (9 cm) wide. If you have a ¼ cup (60 mL) ice cream scoop that has a release button, this is a perfect time to get it out of your junk drawer.
  8. The batter is sticky; either lightly press down with the back of a metal tablespoon or dampen hands and then lightly press down. I use my hands.
  9. Bake for 13-15 minutes. Remove cookies from oven and let sit on the cookie sheet for 5 minutes to set. Gently remove to a cooling rack. Let cool completely and then store in an airtight container for up to 2 weeks, or freeze up to 3 months. I freeze them in individual bags and pop one into my purse the night before I know I’m going to have a grab and go kind of morning.

 

Makes 18

Each Grab and Go contains:

256 Calories, 10.4 g Total Fat, 1.7 g Sat Fat, 0 g Trans Fat, 81 mg Sodium, 37.8 g Carbs, 5 g Fibre, 1.3 g Soluble Fibre, 14.7 g Sugar, 7 g Protein.

 

Diabetes Food Choice Values Per Serving

2 Carbohydrates, 2 Fats

 

Tip

Eat one Grab and Go with a glass of skim milk and an apple and up your soluble fibre intake to 2.3 g. The other gram comes from the whole unpeeled apple.

 

Tip

I use Ghirardelli™ 60% cocoa mass chocolate chips in this recipe because they taste great and they are really big chocolate chips. There aren’t many chips in the recipe so the bigger chips give you a bigger chocolate hit. Remember the chocolate was for your soul.

 

Tip

In baking, every ingredient has a function in addition to adding flavour. The function of the walnuts in a Grab and Go is to keep them from drying out as they sit patiently waiting for you to eat them.

If you have to eliminate the walnuts, add an extra 2 tbsp (30 mL) of canola oil. You need that extra bit of fat to keep them from turning into mini bricks.

 

 

 

 

 

Posted in My Spin on Things
9 comments on “Deconstructing the Breakfast Grab and Go Cookies
  1. Peter says:

    I saw you make these cookies on BT…yummy and healthy…say it isn’t so! So, what ya doing with that other bottle to the right? ;)

  2. Brenda says:

    I saw you make these cookies on Breakfast T.V. and made them for my grandson. Needless to say he loves them, and for him one was just not enough.

  3. Mairlyn says:

    And one is perfect for him! glad that he liked them! :)

  4. P.S. I had trouble finding the chocolate chips you talked about – the only dark chocolate chips in my grocery store had 50% cocoa in them, so that is what I used. I am now on the hunt….

  5. Mairlyn says:

    Hi!
    Depending on where you live you can find 60% cocoa mass chocolate chips:
    Ontario – Longos, Whole Foods
    BC – Choices, Whole Foods
    If no luck then use the 50% cocoa mass chocolate chips that Hershey’s makes.
    OR the next time you are in the States buy a ton and bring them home…
    Peace, love and fibre,
    Mairlyn

  6. Thanks – Looks like I’m hitting Longos!

    This is strange – I left you a LONG comment before this P.S. one and it looks like it didn’t show up! That’s why I put P.S. b/c it was my second comment. I will send you an email :)

  7. Mairlyn says:

    Never got the other one!
    And I thought when I answered here it went to your email address! Oh, darn! That means all of the people who have taken the time to write to me aren’t getting my answers! Thanks for the heads up – have to get in touch with my nerd!

  8. Joanne says:

    I haven’t made these yet but I found President Choice Black Box chocolate chips available in 72 and 74% cocoa.

  9. Mairlyn says:

    A great pick.
    Peace, love and fibre,
    Mairlyn

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