Flourless Thumbprint Breakfast Cookies posted by Brian Brijbag
Vegan, gluten-free, oil-free, soy-free
YIELD 8 COOKIES
PREP TIME 10 MINUTES
COOK TIME 12 MINUTES
1 cup mashed ripe banana (2 large)
2 cups rolled oats (use certified gluten-free if necessary)
3 tablespoons ground flax seed
1 teaspoon cinnamon
1/8 teaspoon fine grain sea salt
8 teaspoons jam
Peanut butter (or almond or sunflower seed butter), for serving (optional)
Preheat oven to 350F and line a baking sheet with parchment paper.
In a food processor, add the oats and pulse until a coarse meal forms (see picture in blog post).
In a large bowl, mash the banana. Stir in the rest of the ingredients, except the jam and nut butter. The mixture will be very wet and dense.
With a retractable ice cream scoop or a spoon, scoop the dough into 8 mounds. The cookies do not need to be spaced far apart on the baking sheet as they don’t spread out. Press your thumb (or small spoon) into the centre of each cookie to create a well. Fill each well with 1 heaping teaspoon of jam.
Bake cookies at 350F for 11-13 minutes, until the cookies are slightly firm, but soft and doughy in the middle. Transfer cookies to a cooling rack for 10 minutes or so.
If desired, serve cookies with your favourite nut or seed butter. They also taste great with a pat of coconut oil or vegan butter!
2 medium (262 grams) ripe bananas, mashed (about 1 cup)
2 teaspoons vanilla extract
2 tablespoons honey, divided
Preheat oven to 375 degrees F.
Combine strawberries with 1 tablespoon honey and lemon juice (note: if using frozen strawberries, thaw first). Toss with a spoon until well combined. Set mixture aside to chill in the refrigerator for at least 20 minutes.
In a food processor, process 1 cup rolled oats until it reaches a flour consistency and transfer to a large mixing bowl. Add the remaining 1 cup rolled oats, baking powder, cinnamon, mashed banana, vanilla extract and ramining 1 tablespoon honey. Stir with a spoon until well combined.
Line an 8-inch by 8-inch baking dish with parchment paper. Transfer one-half to two-thirds of oat mixture into the baking dish and press into dish with a spatula.
Strain liquid from strawberry mixture and spread berries in a single layer over the oats in the baking dish. Crumble remaining oat mixture on top of the strawberry layer.
Bake the bars for 30-35 minutes or until the top is golden brown. Remove and cool before cutting into bars.
BUDGET TIP: Fresh berries too expensive? Buy a jar of low- or no-sugar jam at your local supermarket and use it in place of the strawberry topping.
Serves: 4 | Serving Size: 4 small bars (2-inch by 2-inch bar)
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“If you are working on your fitness and nutrition, it can be a challenge to eat healthy when dining out at a fast-food restaurant. To help, we’ve taken out the guesswork for you and put together this list of the 15 healthiest picks at 5 common fast-food chains.
1. Healthiest pick: Premium Asian Salad with Grilled Chicken
Why it made the cut: This salad is stacked with real grilled chicken breast that boasts of no preservatives. We love the variety of greens in this salad—baby kale, spinach and romaine—along with a veggie blend of snow peas, bell peppers and edamame. Hello veggies!
Dietitian’s tips: The salad comes with a packet of low-fat sesame ginger dressing that clocks up an additional 80 calories and 14 grams of sugar! Slash your added sugar intake by choosing the low-fat balsamic vinaigrette for 35 calories and 5 grams of sugar per packet.
2. Egg White Delight
If you’re in a hurry and need a quick breakfast, the Egg White Delight is an egg-cellent stand-in for your traditional egg breakfast. It packs a decent amount of protein from the egg whites, Canadian bacon and cheddar cheese. Order a small nonfat latte to go with it for an additional 100 calories and a whopping 10 grams of protein!
3. Artisan Grilled Chicken Sandwich
While the buns are not 100% whole-grain, if you’re craving something carbo-licious, this sandwich will surely satisfy for under 400 calories. Just skip the fries and soda, of course.
1. Healthiest pick: Chicken Caesar Garden Fresh Salad with Grilled Chicken and Citrus Caesar Vinaigrette
Why it made the cut: Caesar salad can make a satisfying meal, especially with a generous serving of grilled chicken like in this one at BK. BK’s version sticks to the basics—chicken, tomatoes, croutons and Parmesan cheese, all served on a bed of romaine lettuce.
Dietitian’s tips: If you need a bit less to meet your goals, skip the croutons or go halfsies on the dressing to slash the calories.
2. BK Veggie Burger (Without Mayo)
Vegetarians, rejoice: This sandwich makes it easy to meet your protein needs when fast food is the ticket. This burger serves up a MorningStar Farms veggie patty with lettuce, tomatoes, onions and pickles on a toasted sesame seed bun. Ditch the mayo to shave 80 calories and 9 grams of fat from the original.
Why it made the cut: When you need a fast-food fix and you’re trying to eat healthy, a salad is an easy standby because at least you’re getting your veggies and minimizing processed grains. With Chick-fil-A’s Grilled Market Salad, you get 2 servings of veggies and 1 serving of fruit in addition to lean grilled chicken breast.
Dietitian’s tips: Holy toppings! This salad comes with granola, nuts and apple cider vinaigrette on the side. To shave over 100 additional calories, choose the reduced-fat berry balsamic vinaigrette instead and the whole meal will dial in at 310 calories!
2. Grilled Chicken Cool Wrap (Without Dressing)
This high-fiber wrap is a great source of protein but contains a sneaky calorie bomb if you add the avocado lime dressing that it’s served with. If you’re feeling saucy, choose the light Italian dressing instead to save nearly 300 calories and 30g of fat!
3. Grilled Chicken Sandwich: This pick is low-calorie and high-protein, and we love the juicy tomato slices, green-leaf lettuce and multi-grain bun. Just be sure to pass on the Honey-Roasted BBQ Sauce that’s served with it to slash unnecessary calories and added sugar.
Why it made the cut: The Chicken (or Steak) Cantina Power Bowl is a great option for lunch or dinner on the go. The downside is that it is served over a bed of white rice (boo …). Luckily, it has some satisfying and nutritious layers, such as the black beans, chicken, lettuce, guacamole, pico de gallo, sour cream, cheddar cheese and avocado ranch dressing.
Dietitian’s tips: Clocking in at 490 calories and 20g of fat, this meal is on the higher side for calories and fat from our top picks. Ask that they hold the cheese and sour cream and serve the avocado ranch dressing on the side to cut back on calories and fat.
2. Chicken Fresco Burrito Supreme
If you’re craving a burrito, try this Fresco option that doesn’t add cheese. One drawback is that it’s made with enriched rather than whole grains.
1. Healthiest pick: Grilled Chicken Salad with Zesty Italian Dressing
Why it made the cut: We’re impressed by the variety of toppings on this salad because simply placing lettuce and tomato into a bowl does not a salad make! Steak ’n Shake’s version tops off with a colorful array of chicken, carrots, red cabbage, shredded cheese and croutons.
Dietitian’s tips: You’ve got your choice of dressings, and we recommend the Zesty Italian. It’s got the right amount of calories and fat to keep you on target toward reaching your fitness goals, as long as you’re not tempted by the milk shakes, of course.
2. Turkey Club
Oven-roasted turkey breast, bacon, lettuce, tomato and mayo are served between two slices of Texas toast. Go topless to save calories by ditching one slice of toast. Pass on the side of fries and sub in a side salad instead.