I’m always amazed how delicious a reinvented favourite can be. Cut back the cup of sugar, delete the flour altogether and focus on ingredients that nourish. It’s win-win-win.
I created this cookie recipe with my 15 year old niece just from the ingredients we happened to have on hand and they turned out so good I had to share. I know that my patients doing the Mind Body Reset and The Mindful Detox online programs will enjoy the simplicity as well as perfect balance of P-F-F-F…(Protein Fibre Fat and Flavour!)
This PFFF formula helps with cravings when your goal is to reduce sugar intake, and it helps to balance the glycemic load so that we start to spare our insulin rush. These ones are not made sugar free (I didn’t want to put my niece off Aunty Sita’s cooking) but you can easily swap in some stevia if you want to make these more keto and have zero sugar.
With only 2 tbs of maple syrup in the whole recipe, what we end up with is 12-13 cookies and a total sugar intake of about 28 grams in the entire batch. Eat 2 cookies and that’s less than 5 grams which is the amount I allow in all of my low sugar diet plans. It’s the amount your body can deal with without load on the liver, excess insulin spikes and damaging sugar-induced inflammation. As much as I want you to wean off the high sugar foods we are used to, you can still keep small amounts of sweetness in your diet. It’s about how much, and pairing it with nutritious ingredients.
Consider what 1 cup of sugar plus 1 cup of flour (which converts to sugar) would do to your blood sugar. And can you believe 2 Oreos contain as much sugar as our whole batch?
Use this as a recipe base, change the nut butter, change the seeds, have fun with chopped nuts and spices, and as I mentioned you can swap out the maple syrup completely if you are really wanting no sugar. Otherwise, I have a feeling this is the kind of recipe you can get the whole family on board with! Everyone’s taste buds will adapt to less sugar over time, and it’s going to change the health of everyone who does the swap.
Benefits of reducing sugar are: better sleep, clearer skin, healthier gut, stable mood and energy, less ageing, better immunity. The list is endless which is why I’m all about these cookies as your new go-to 🙂
- 1/2 cup natural peanut butter (use salted or add a touch of salt)
- 3 tbs butter, room temperature or grating if hard helps to soften
- 1/3 cup hemp seeds
- 3 tbs vanilla whey protein isolate powder sweetened with stevia (I used Garden of Life)
- 2 tbs maple syrup (or swap for rice malt, honey or stevia)
- 100 grams 85% dark chocolate chopped in small chip sized chunks (I used Green and Blacks)
- 1 egg
- Blend together peanut butter and butter.
- Whisk egg in a seperate bowl, then add to mixture.
- Stir in remaining ingredients, with chocolate last.
- Fold mixture together well then form 12-13 small golf sized balls.
- Place on baking tray with a few inches in between and depress just slightly, with three middle fingers.
- Bake at 375 for 10-12 minutes, it’s ok for these to be slightly underdone as nothing really needs to cook that much and they will taste better a little softer. They also cook a little bit more once removed.
- Remove from heat, then after 5 mins place on wire cooling rack. Enjoy!
Yours in shining health,
Sita Huber, BHSc (Nutritional Medicine)
Functional Medicine Nutritionist + Founder of Mind Body IQ + Host of Eat in Love TV