Monday, 19 December 2016
Coconut & peanut butter cookies-Just in time for Christmas
For those of you who attended the Yes to Life conference about the metabolic approach to cancer in November, here are some healthy cookies for you.
Less than 10g of carbohydrate per cookie, and 3g of fibre – these cookies are high in fat and sustaining. The high quality ingredients deliver lots of vitamins and minerals, in particular (per 100g):
* Potassium 518mg (26% of RI)
* Magnesium 117mg (31%)
* Zinc 1.8mg (18%)
* Vitamin E 5.7mg (48%)
* Vitamin B3 4mg (25%)
* Biotin 24mcg (49%)
RI = Reference Intake, a government derived minimum daily intake.
Makes 16 cookies
50 g sultanas, steeped in warm water or green tea
50g peanut butter
2 tbsp honey
125g ground almonds
75g dessicated coconut
100g buckwheat flour
¼ tsp rock or Himalayan salt
2 tsp ginger
1 tsp bicarbonate of soda
1. Pour warm water or green tea over the sultanas and leave them to plump up for 20 minutes or more.
2. Preheat the oven to 190 degrees. Grease a flat baking tray.
3. In a small pan, add the butter, peanut butter and honey. Stir and melt the ingredients over a gentle heat. Do not overheat.
4. Mix the dry ingredients – ground almonds, coconut, buckwheat, salt, ginger and Bicarb – in a large bowl.
5. Remove the butter mixture from the heat and stir it into the dry ingredients. Mix in the sultanas and beaten egg and stir until the mixture forms a cookie dough.
6. Take a desert spoonful of the mixture, roll into a ball and flatten into a cookie shape.Place the cookies onto the baking tray.
7. Bake at 190 degrees for 12 minutes or until a golden brown.
Per cookie: Protein 4.1g, Carbohydrate 9.8 g of which sugars 5.1 g, fat 13.8 g of which saturates 6.1 g, Fibre 2.9 g, Kcals 187
Per 100g: Protein 11g, Carbohydrate 27.6g of which sugars 14g, fat 37.4g of which saturates 16.4 g, Fibre 7.9 g, Kcals 505
Jenny Phillips is a qualified nutritional therapist and author of Eat to Outsmart Cancer – visit www.InspiredNutrition.co.uk for info