Enjoy our oat cookie recipe and give your heart health a boost at the same time!
This month we are taking a look at heart health. Here we look at some food items that you can include in your diet that support your heart health, in particular:
Our popular oat cookies include all of these ingredients! We sometimes serve them for a dessert with a light agar-agar orange mousse and we also make a version to celebrate a guest´s birthday.
Incorporating oats into your diet on a regular basis will help to look after your heart. They are high in fibre, which helps to reduce the level of LDL cholesterol as well as supporting our digestive system. Read more about foods to lower cholesterol here. Whilst oats are quite high in calories (they are a carbohydrate), they are a good source of slow-release energy, meaning you can keep going for longer without a dip in your energy levels. If you are interested in learning more about carbohydrates, you might like to read our earlier article about good carbohydrates to include in a plant-based diet.
A handful of almonds or walnuts are a great addition into this recipe to bring extra heart health benefits. We include toasted flaked almonds, but you can replace them with any nuts that you have in your cupboard, or that you love! Almonds, like most nuts, are high in fat, but they contain the healthier type of fat – monounsaturated. They are a good source of potassium, magnesium, copper, selenium and omega-3 fatty acids. Walnuts are a good alternative, as they too help to reduce LDL cholesterol, reduce inflammation and some studies show they reduce blood pressure. Remember, eating a healthy diet is an important part of having a healthy lifestyle, which can bring about heart health.
If you want to supercharge these cookies nutritionally, then you can also add two tablespoons of chia seeds or ground flax seed.
Cooking tip: Toast the nuts and seeds for added flavour and texture. Use a dry frying pan (no oil). Heat it over a medium to high heat and add the almonds into the pan. Keep the almonds moving, so that they start to turn a light brown all over. It´s best to do the nuts and seeds separately, as they will toast at different speeds (the sunflower seeds will toast more quickly than the almonds). You can also toast them in an oven or beneath a grill – just remember to keep shaking the nuts (or seeds) so they toast evenly.
Time saving tip: If you want to eat the cookies soon after making them, and can’t wait, then pop them in the freezer for 15 minutes (instead of the fridge).
Banana, nuts and seeds oat cookie recipe
Calories: 3724 (232 per serving)
2 cups quick oats
4 tbsp unsweetened coconut flakes
Handful raisins, chopped
3 ripe bananas, mushed up
½ cup toasted flaked almonds (or any other nut – break into smaller pieces)
½ cup toasted sunflower seeds
3 tbsp coconut oil
1 tbsp rice or date syrup – you might not need this (taste the mixture and leave out if already sweet enough)
Grind 1 cup of oats in the blender so that it is fine. Pour into a bowl then mix in the coconut, remaining oats, raisins, mashed up bananas, toasted almonds and sunflower seeds.
Line a baking tray (one that has sides) with grease proof paper.
Melt the rice syrup and coconut oil in a small pan over a low heat. Pour this liquid over the oat mixture and mix well. It should become quite sticky and dough like.
Press the oat mixture down into the baking tray. Then place in the fridge, to refrigerate for 1-2 hours, to allow the cookie to solidify.
Cut into squares.
Need inspiration? Try our other vegan dessert recipes
We have published on our health and wellbeing blog:
- If you love chocolate and are looking for something a little different (and healthier) then try our delicious gluten-free sweet potato chocolate brownies.
- Another popular dessert is our tasty apple pie (gluten-free, vegan pastry) served with banana ice-cream.
- Enjoy the fresh taste of strawberry cake with a chocolate buckwheat base.
- Banoffee pie is always a hit with our guests, with that combination of toffee flavour and banana. Try it at home – you´ll need to buy agar-agar to make it.
Plant-based vegan food at La Crisalida health and wellbeing retreat
If you have enjoyed this vegan recipe, there are plenty more on our health and wellbeing blog! Come to the retreat to enjoy the plant-based food, freshly prepared by our talented team of chefs. Give your heart and health a boost.
About the author
- Lisa is one of the founders of La Crisalida Retreats. She is an Epidemiologist, therapeutic hatha and yin yoga teacher and also teaches mindfulness meditation. Lisa has studied NLP and hypnosis, as well as nutrition (she designs the menus).