Vitamin Power

You don’t need to take a lot of pills to get health benefits from these star nutrients: instead, load up your grocery cart.We owe Ruth Wakefield. Big time. Legend has it in the early 1930s Wakefield, then owner of the Toll House Inn in Massachusetts, was baking a batch of her popular chocolate cookies. When she ran out of cocoa, she decided to use broken pieces of chocolate instead. And America’s favorite cookie was born.
Unfortunately those melt-in-your-mouth goodies aren’t often good for your heart or hips. By the time you mix in the butter, sugar, chocolate and white flour, the calories have added up faster than snowflakes in a blizzard.
But don’t despair. With the help of Marjorie Livingston, a dietitian and assistant professor with The Culinary Institute of America, and Alina Eisenhauer, a pastry chef and owner of Sturbridge Baking Company in Massachusetts, we’ve given a few traditional cookies a makeover, cutting fat not taste. Here’s how to indulge without the bulge.
Cookie Makeover
Most cookies contain similar nutritional bad guys. Follow these tips to replace the gut-busters with healthy substitutes.
Butter As a significant source of saturated fat, butter should be reduced in cookie recipes. The best way to do this, says Livingston, is to replace half the butter with equal amounts of nutrient-rich pureed fruit such as applesauce, apple butter, prunes, apricots or pears. A bonus is that you have a cookie with more soluble fiber, which can reduce cholesterol levels she says.
To make your own fruit puree, cut one cup of dried fruit, add to one cup of water and cook over medium-low heat until the fruit is soft. Then puree the fruit in a food processor until smooth. Baby food fruit works well too, says Eisenhauer.
Low-fat plain yogurt holds moisture and can be a suitable fat substitute, as can grated vegetables such as carrots, beets or zucchini. But remember: Keep at least 25 to 50 percent of the fat such as butter or margarine for flavor, volume and texture says Livingston.
Sugar Devoid of nutrients: sugar is a big nutritional dud. Livingston says you can cut the sugar in most traditional recipes by one third without a noticeable effect. And the fruit you use to sack the fat adds desirable sweetness. Consider using turbinado sugar instead of granulated sugar. It’s less processed with no chemical bleaching, says Livingston.
Egg:  To further slash fat, two egg whites can be used for every one egg. But Livingston recommends using at least one whole egg so the dough binds better and the cookies hold their form.
Flour:  Although you will end up with a heavier cookie, you can replace half the white flour with whole wheat flour, says Livingston. Also,try subbing a quarter of the total flour with ground flaxseed. Doing this will boost fiber and heart-healthy omega-3 levels. Healthy oats can also replace a fourth of the flour, but be sure to use the quick-cooking or old-fashioned versions. Instant oats tend to make the batter sticky. Keep in mind, tweaking a cookie recipe can be hit-or-miss at first. If you try a recipe and it doesn’t work, give it a shot again with different combinations, says Eisenhauer.Chocolate:  If cookies could speak, they would say, Chocolate chips, you complete me. But consider cutting the amount of these fat-loaded treats, and opt for lower-sugar dark chocolate. Dark chips have more flavonoids, which can reduce blood pressure levels, says Livingston. Borrow from Ruth Wakefield and swap a tablespoon or two of lower-fat cocoa powder with chocolate chips, and you’ll end up with richly flavored chocolate/chocolate chip cookies.
Salt: Skip it. Cookies don’t require salt, says Livingston.
Add-ons: Don’t be shy, toss in some cargo with nutritional guts. Walnuts, macadamia nuts and pecans work superbly in all sorts of cookies and impart good-for-you fat along with a host of vitamins and minerals. Why not add a dollop or two of your favorite nut butter? Spices such as cinnamon, cloves, ginger and nutmeg add calorie-free gusto.  Mix in dried cranberries and you end up with a cookie that is more antioxidant-rich, recommends Livingston. Raisins, dried blueberries or cherries also add flavor, texture and nutritional zing.
Good-for-You Cookies.  You won’t miss the fat with these delicious, healthy treats.
Pumpkin Oatmeal Cookies
1 _ cup canned pumpkin
1 whole egg
2 egg whites
_ cup brown sugar
_ cup all-purpose flour
_ cup whole wheat flour
1 tsp baking soda
1 tsp cinnamon
_ tsp nutmeg
_ tsp ground cloves
3 cups rolled oats
1 cup raisins or other dried fruit
Preheat oven to 325 F. In a bowl, combine pumpkin, egg and egg whites. In a separate large bowl, combine sugar, flour, baking soda, cinnamon, nutmeg, cloves, oats and raisins. Add the pumpkin mixture to the flour mixture and mix. Drop cookies by tablespoonfuls onto greased baking sheet, two inches apart, and flatten gently. Bake for 15 to 20 minutes until golden brown.
Nutrition per cookie: 139 calories, 0.5 grams fat (0 grams saturated), 29 grams carbohydrates, 4.5 grams protein, 2.5 grams fiber
Honey Pistachio Biscotti
1 _ cups all-purpose flour
1 _ cups of whole wheat pastry flour
1 _ tsp baking powder
_ tsp salt
_ cup sugar
2 tbsp honey
2 large eggs
_ cup olive oil
1 tsp lemon zest
1 tsp lemon juice
1 tsp vanilla extract
1 cup unsalted, shelled pistachios
Preheat oven to 350 F. In a medium bowl whisk together flours, baking powder and salt. In a large bowl beat together sugar, honey, eggs, oil, zest, lemon juice and vanilla extract until well combined. Add dry ingredients and mix to make a dough. Stir in pistachios. On a floured work surface, knead dough for about two minutes and shape into a log about 10 inches long and three inches wide. Bake log on a parchment-lined cookie sheet for 25 minutes. Let cool on a wire rack for 15 minutes. With a serrated knife, cut 1/2-inch diagonal slices. Arrange on baking sheet and bake for 10 more minutes. Turn the biscotti over and bake five to 10 minutes longer until golden. Let cool on a wire rack.
Nutrition per cookie: 190 calories, 8 grams fat (1 gram saturated), 25 grams carbohydrates, 4.5 grams protein, 2 grams fiber

Matthew Kadey is a Canadian-based dietitian, writer and photographer. Visit him at mattkadey.com.
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