Cholesterol-Lowering Breakfast Cookies
May 3, 2013 2 Comments
You’ve heard of breakfast for dinner, so why not cookies for breakfast? This life is worth LIVING, people!
Inspiration for this creation: 1) Everyone’s cholesterol is high, especially the LDL (“Lousy”) one, 2) No one has time for breakfast, and 3) People want to eat cookies constantly.
Happy to help! I’m a People too. Introducing the Cholesterol-Lowering* Breakfast Power Cookie. It’s got bran flakes!, chia seeds which are massively rich in cholesterol-lowering soluble fiber, and oats which are moderately rich in cholesterol-lowering soluble fiber.
If you need a refresher on the 5 easy tips for lowering your cholesterol, soluble fiber is harder to find in the diet — it’s only in oats, flax, chia seeds, beans, lentils, and berries. It works like this:
Soluble fiber reduces the amount of bile reabsorbed in the intestines. The liver (aka ‘bile maker’) freaks out and snatches LDL cholesterol out of the bloodstream to make more bile salts. Down goes your LDL cholesterol, and the party starts. Take home message: Eat more chia seeds, flax seeds, oats, beans, lentils, and berries and you may have much healthier arteries.
As a side note: You should also eat lots of INSOLUBLE fiber found in veggies and fruit skins because without it, your poops won’t be as plump and won’t be able to carpool out as much bile. Although I love both, a lot less bile fits in a mini-Cooper than a mini-van. Bile can get reabsorbed into your bloodstream through your intestines and there’ll be very little effect on your LDL cholesterol.
Cholesterol-Lowering* Breakfast Power Cookie
Don’t be turned off by the list of 15 ingredients. Most of them are in your pantry.
Makes 13 cookies
1/2 cup chia seeds (or ground flax seed meal if you must)
1/3 cup unsweetened soymilk
2 Tbsp Earth Balance margarine, softened
1/4 cup coconut oil, or vegetable oil
1 Tbsp vanilla
1 cup flour
1/2 cup rolled oats
1/2 tsp baking soda
1 tsp ground cinnamon
1/2 tsp nutmeg
1/4 tsp salt
1/2 cup bran flakes
1/4 cup sugar (optional, or use 1/4 cup of calorie-free sweetener)
2 Tbsp shredded unsweetened coconut (optional)
1/3 cup (40g) dried cranberries or raisins
1. Preheat oven to 350 degrees.
2. In a small bowl, soak chia seeds in milk for 5 minutes. Add remaining wet ingredients and let sit until dry ingredients are mixed.
3. In a separate and larger bowl, combine dry ingredients minus the coconut (if using) and the dried cranberries.
4. Add wet to dry, stir to combine, and then stir in coconut and cranberries.
5. Form into 1 1/2-inch round patties, and place on a cookie sheet with about 1 inch between cookies. Press down slightly with a fork to flatten.
6. Bake for 15 minutes. Let cool completely before removing with a metal spatula.
Nutrition info per cookie including sugar and coconut (2 cookies recommended for a complete breakfast meal): 176 calories, 9.5 g fat, 0 mg cholesterol, 20 g carbohydrate (6 g sugar), 4.5 g fiber, 4 g protein, 6% calcium, 9% iron.
*Please don’t come find me if your cholesterol doesn’t go down after 3 months of eating these cookies. There’s no guarantee, but the research looks quite promising, and why not give them a shot?*