From: Healthy Starts Here!
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!
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!
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.
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.
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!
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!
- Make sure the oven rack is in the middle of your oven.
- Preheat oven to 375°F (190°C). Line a cookie sheet with parchment paper, two if you have them.
- 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.
- Add dried cranberries or blueberries, chocolate chips, and walnuts and stir well.
- In a medium bowl whisk together the wet ingredients: eggs, oil, brown sugar, baby food prunes and pure vanilla extract until well blended.
- 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.
- 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.
- 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.
- 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.
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
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.
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.
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.