Cookie Week - Cranberry-Nut Chocolate Chip Cookies

Over the past ten years or so, cranberries have come into vogue.  Sure, they've always been gelatinous for a turkey side, but for a decade this berry's profile has been raised by research into its nutritional value.

Cranberries are packed with vitamins and antioxidants.  These properties have been shown to help with everything from bladder infections to heart health.  Plus, their tartness is a great compliment to sweet.

Today's recipe is from Cooking Light Magazine.  My roomie made it last year and, though cranberries aren't my favorite, this cookie was awesome. 

The recipe mixes cranberries, whole wheat flour, egg white, walnuts and mini chocolate chips with some of the standard ingredients.  In the end this healthier little treat is a bundle of complimentary tastes.  Enjoy!

Yours in Health,
Kate

Cookie Week - Low Fat Gingerbread Cookies

This cookie's silhouette just says 'holiday' and his spicy demeanor closes the deal.  Gingerbread men (or women) bring smiles to the faces of even the biggest kid.  Case in point, I had a friend over for dinner recently and offered him either cannoli or a gingerbread man for dessert, he smiled widely and asked for the guy with the buttons.

Whether you roll them out and decorate them, or make balls for circle cookies these are a classic.  This recipe is from Prevention Magazine's website.  It uses only 6 tablespoons of butter.  I think that's especially good in the case of this recipe because I have had some greasy gingerbread men and well, yuck.  They also use a nice amount of ginger as compared to the other complimentary spices.

By the way, a couple of quick facts about ginger - it can help with nausea and aid digestion.  I have used it when suffering from the flu and friends have used it with morning sickness, it's a home run.  And that's just one of its many medicinal uses.

Yours in Health,
Kate

Cookie Week - Healthier Chocolate Chip Cookies

Today it's the year round favorite - Chocolate Chip Cookies.  In fact, when we had the Cookie Walk last week, those were the ones that ran out first.

Today's recipe is from Eating Well and goes healthier with whole wheat flour and canola oil instead of shortening.  The are called Bev's Chocolate Chip Cookies and I picture Bev as being as smart as her cookies.

Yours in Health,
Kate

Cookie Week - What Can I Substitute to Make Cookies Healthier?

So far this week I have shared two recipes, that have been made a bit healthier by others, to help fill your holiday cookie jar.  But today I am going to give you the tools to slim down your favorite family recipes without taking away the taste that makes them a holiday staple.

This list of substitutions has been put together by my friends at the Mercy Weight Loss and Nutrition Center.  It covers the baking of sweets, one of the hardest things to transform, but it also offers tips for the savory dishes in your arsenal.  Some of these are common sense, others are downright creative.

Instead of using:                                                    Try:

Whole milk ............................................................ Skim milk

Sweetened condensed milk .................................... Non-fat sweetened condensed milk

Cream ................................................................... Evaporated milk or fat-free half & half

Whipped cream ..................................................... Light or fat-free whipped topping

Cream cheese......................................................... Light or fat-free cream cheese.

*Note: fat-free cream cheese may change the consistency of finished product

Butter, margarine or oil ........................................... Fruit puree (unsweetened applesauce)

Whole egg .............................................................. 2 egg whites or a ¼ c. egg substitute

White or brown sugar ............................................. Splenda® or decrease the total amount by 1/3 to a 1/2

1 oz. baking chocolate ............................................ Three Tbsp. of cocoa powder and 1 Tbsp. oil

Sour cream ............................................................. Low-fat or fat-free sour cream

                *Note: fat-free sour cream may change the consistency of finished product

Mild Cheddar Cheese ............................................. Reduced-fat Sharp Cheddar Cheese

White rice ............................................................... Brown rice, quinoa, whole wheat couscous

1 c. chocolate chips ................................................. ½ c. mini chocolate chips

Hopefully this helps you create magic in your kitchen and your family never misses the calories.

Yours in Health,

Kate

Cookie Week Begins

Ah, the holiday cookie.  It doesn't matter what you are celebrating, it calls to you.  And because it's often snazzily dressed, it's hard to turn it down.  So this week I am going to share the recipes I have hunted down to create slimmer cookies.

To be clear - no cookie is "healthy".  Yet, most can be healthier.  Some recipes cut the fat, some sugar and some substitute ingredients that are a healthier option. 

Today it's the basic sugar cookie.  This gem can stand on its own or it can be the foundation to dozens of other cookies.  Taste of Home Magazine has lightened it up and even has ways to use it with other recipes.

Yours in Health,
Kate

Cookies - Day 5 & "Back" at it

Worked with Trainer Traci today. She took it easy on me, because my back was still a little sore. I did not run because that would have been too jarring on my back. I did the elliptical instead. Then I did the workout she had planned, except for the jump roping. We both laughed, she had put it in there "just in case". It was a nice workout, but not the butt kicking kind I like to do. My goal is to have my body ready by Monday.

Now, time to share another, healthier version of a cookie for your holiday season.

Peanut Butter Fudge Cups

This one is from Cooking Light. I love their recipes because they have been thoroughly tested and are generally VERY tasty. I like this one because it's a nice twist on something that has been my downfall on numerous occasions, the peanut butter cup. (Darn you Reese's)

Ingredients

Crust:
1/4 c - chunky peanut butter
3 Tbsp - brown sugar
2 Tbsp - chilled butter, cut into small pieces
1 1/2 Tbsp - corn syrup
1 c - all-purpose flour
1/8 tsp - salt
3 Tbsp - cold water
Cooking spray

Filling:
2/3 c - packed brown sugar
2 Tbsp - unsweetened cocoa
2 Tbsp - semisweet chocolate chips
1 Tbsp - butter
3 Tbsp - 1% low-fat milk
2 Tbsp - all-purpose flour
1 - large egg
2 tsp - powdered sugar

Preparation
Preheat oven to 350°.

To prepare crust, place first 4 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Lightly spoon 1 cup flour into a dry measuring cup; level with a knife. Add flour and salt to peanut butter mixture; cut in flour with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle surface with cold water, 1 tablespoon at a time; toss with a fork until combined.

Shape mixture into 24 balls. Place 1 ball in each of 24 miniature muffin cups coated with cooking spray. Press dough into bottoms and up sides of muffin cups.

To prepare filling, combine 2/3 cup brown sugar and the next 4 ingredients (2/3 cup brown sugar through milk) in a small saucepan over medium-low heat. Cook 3 to 4 minutes or until smooth, stirring frequently. Remove from heat; stir in 2 tablespoons flour and egg until well blended. Divide chocolate mixture evenly among muffin cups.

Bake at 350° for 10 minutes or until the pastry is lightly browned; cool in pan on a wire rack 5 minutes. Run a knife around outside edges of cups. Remove cups from pan; cool completely on wire rack. Sprinkle with powdered sugar.

Yield
2 dozen (serving size: 1 cup)

Nutritional Information
CALORIES 92(33% from fat); FAT 3.4g (sat 1.4g,mono 1.3g,poly 0.5g); PROTEIN 1.7g; CHOLESTEROL 13mg; CALCIUM 13mg; SODIUM 48mg; FIBER 0.5g; IRON 0.6mg; CARBOHYDRATE 14.6g

Yours in health, Kate

Cookies - Day 3

I will give you the healthier cookie of the day in a moment but first...

Hi, how are you?

I am good, I have been busy working and working out. The two things came gracefully together yesterday as I met with the ladies from the 801 Power Climb. I have mentioned it before, it is my next fitness goal, it happens February 24th. Trainer Traci at Fitness World West keeps that in mind when she is planning my workouts. That's one of the awesome things about FWW, no two people's goals are the same, but they can accommodate everyone.

As for 801 Power Climb it is going to be a ton of fun. Now, I admit most people don't think of scaling 41 flights of stairs as a whole lot of fun and almost 17 months ago, I would have been one of them. However, I am now ready for the challenge and am looking forward to helping the American Lung Association with this great fundraiser. But it's not just about raising funds, it's about raising awareness.

Medical science has moved forward by leaps and bounds in the last 100 years, yet people are still suffering from asthma, cystic fibrosis, lung cancer and other breathing related illnesses. From the smallest child to the oldest person, air quality effects our lives. We need to educate and protect everyone and that's where the American Lung Association comes in. If I can be a part of that in some small way, I am honored.

So, on Friday, look for a link here to my page at the 801 Power Climb. You will be able to donate to help me raise money for the ALA. Or, if you want to join me, you will be able to do that as well. If you want to sign-up as an individual now, follow the link above.

All right, from a good cause to a good cookie...

Cranberry – Honey Spice Pinwheel Cookies

No holiday season is complete without a red cookie of some kind. This recipe also addresses one of the biggest concerns most people have about healthier options – they think they are bland. All of the spices in this make it anything but bland and the cranberries give it a nice tang. I highly recommend Penzey’s Spices, by the way. They have a store in the Toys R’ Us plaza off 86th & University in Clive or you can find them online. But their spices (especially their cinnamon and vanilla extra) are simply more flavorful – IMO.

The bonus is, as they noted at Eating Well, you can make them ahead and bake them fresh when you need them. The house will smell amazing for your guests, no scented candle necessary.

Filling:
1 1/2 c - sweetened dried cranberries
1 c - cranberries, fresh or frozen, thawed
1/2 c - honey
2 tsp - freshly grated orange zest
1/2 tsp - ground cinnamon
1/4 tsp - ground cardamom or allspice

Dough:
2 1/3 c - all-purpose flour
1 c - whole-wheat flour
1 1/4 tsp - baking powder
Scant 1/2 teaspoon salt
1/4 tsp - baking soda
1/2 tsp - ground cinnamon
1/4 tsp - ground cardamom or allspice
1/3 c - canola oil
3 1/2 Tbsp - butter, melted and cooled
1 c - sugar
1/3 c - honey
2 - large eggs
3 Tbsp - low-fat milk, plus more as needed
2 1/2 tsp - freshly grated orange zest
2 tsp - vanilla extract
1/2 tsp - almond extract

To prepare filling:

Combine dried and fresh cranberries, honey, orange zest, cinnamon and cardamom (or allspice) in a medium (stainless steel, enamel-coated or glass) saucepan over medium heat. Bring the mixture to a gentle boil and cook, stirring, until the fresh cranberries burst and soften, 4 to 5 minutes. Let cool slightly.

Transfer to a food processor and puree. If the mixture seems dry, stir in up to 2 teaspoons water. Transfer the mixture to a (stainless steel, enamel-coated or glass) container and refrigerate while preparing the dough.

To prepare dough:

Whisk all-purpose flour, whole-wheat flour, baking powder, salt, baking soda, cinnamon and cardamom (or allspice) in a large bowl.

In another large bowl, combine oil, butter, sugar, honey, eggs, milk, orange zest, vanilla and almond extracts. Beat the wet ingredients with an electric mixer first on low speed, then on medium speed, until well combined.

Add half the dry ingredients and beat on low speed until just incorporated. Stir in the remaining dry ingredients with a wooden spoon until evenly incorporated. If the mixture is too dry to hold together, stir in up to 1 tablespoon more milk.

Cover and refrigerate the dough for 30 to 45 minutes to reduce its stickiness.

Next:

Turn the dough out onto a work surface and divide in half. Shape each half into a 6-inch-long log. Working with one log at a time, center it on a 16-inch-long sheet of baking parchment or wax paper. Cover with a second sheet. Press and then roll into a 12-by-15-inch rectangle of even thickness, inverting the dough occasionally to roll out any wrinkles and patching it to make the sides as even as possible. Transfer the dough, in the paper, to a baking sheet.

Repeat with the remaining log of dough and transfer to the baking sheet. Place the baking sheet in the freezer until the dough is slightly firm, about 15 minutes.

To prepare pinwheel rolls:

Place one sheet of dough on a work surface. Peel off the top sheet of paper. Spread half the reserved filling evenly over the dough (it will be a thin layer). Working from a 15-inch-long side, tightly roll up the dough jelly-roll style, leaving the bottom sheet of paper behind. While rolling, slightly stretch out the center to yield an evenly thick roll. Wrap the roll in a clean sheet of wax paper, twisting the ends to prevent unrolling.

Place on a baking sheet. Repeat with the second piece of dough and place on the baking sheet. Freeze until firm, at least 3 to 4 hours.

To bake cookies:
Position racks in the upper third and center of the oven; preheat to 350°F. Line 2 large baking sheets with parchment paper. Working with one pinwheel roll at a time, trim the uneven ends. Cut the roll crosswise into 1/4-inch-thick slices using a large serrated knife; periodically turning the roll to maintain a relatively round cookie shape.

Place the cookies on the prepared baking sheets, spacing them about 1/2 inch apart. Bake the cookies until puffed and barely golden brown, 12 to 16 minutes, switching the pans back to front and top to middle halfway through baking.

Immediately transfer the cookies to wire racks to cool completely. Cut and bake the remaining pinwheel roll.

NUTRITION INFORMATION: (Makes about 90 cookies) Per cookie: 54 calories; 1 g fat (0 g sat, 1 g mono); 6 mg cholesterol; 10 g carbohydrate; 1 g protein; 0 g fiber; 24 mg sodium.

MAKE AHEAD TIP: Cover and refrigerate filling for up to 2 days. Tightly wrap pinwheel logs and freeze for up to 2 months. Do not defrost before slicing. Store the cookies in an airtight container at room temperature for up to 1 week or freeze for up to 1 month.

Enjoy!

Yours in health, Kate

Cookies - Day 2 + Frosting

One of my favorite cookies in the fall and well, truthfully anytime is molasses. And I endlessly annoy my family saying, "I wonder how many mole-asses it takes to fill the bottle?" I think it may have been cute the first 111 times. Anyway, I found a healthier version on Cooking Light's site. FYI - A sprinkle of powder sugar adds minimal calories and looks like snow, I'm just saying.

(By the way, as promised yesterday, you will find a fat free and lower calorie frosting.)

Alaska Molasses Cookies

Ingredients:

1/2 c - applesauce
1 1/4 c - sugar, divided
6 TBSP - butter, softened
1/4 c - dark molasses
1 - large egg
1 c - all-purpose flour
1 c - whole wheat pastry flour
2 tsp - baking soda
1 tsp - ground cinnamon
1/2 tsp - salt
1/2 tsp - ground ginger
1/2 tsp - ground cloves
Cooking spray

Preparation:

Spoon applesauce onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula.

Combine applesauce, 1 cup sugar, and butter; beat with a mixer at medium speed until well blended (about 3 minutes). Add molasses and egg; beat well.

Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 5 ingredients (flours through cloves), stirring well with a whisk.

Gradually add flour mixture to sugar mixture, beating until blended.

Cover and freeze dough 30 minutes or until firm.

Preheat oven to 375°.

With moist hands, shape dough into 32 (1-inch) balls. Roll balls in 1/4 cup sugar.

Place 3 inches apart on baking sheets coated with cooking spray. Bake at 375° for 8 to 10 minutes.

Cool on pans 5 minutes. Remove from pans; cool completely on wire racks.

Nutritional Information: (Makes 32 cookies - Serving size is 1 cookie)
CALORIES 88(25% from fat); FAT 2.4g (sat 1.4g,mono 0.7g,poly 0.1g); PROTEIN 1.2g; CHOLESTEROL 12mg; CALCIUM 16mg; SODIUM 141mg; FIBER 0.7g; IRON 0.7mg; CARBOHYDRATE 16g

The frosting... I do not have nutritional information, but the biggest bonuses are no trans-fats (like in commercial brands) and no saturated fats.

Beat and Eat Frosting - From Flora's Recipe Hideout

Ingredients:
1 - egg white
3/4 c - sugar
1/4 tsp - cream of tartar
1 tsp - vanilla
1/4 c - boiling water

Directions:

Mix egg white, sugar, cream of tartar and vanilla in a small, deep bowl. Add boiling water. Beat to stiff peaks. It's ready to spread.

Hope these help.

I am headed to a meeting about the 801 Power Climb right now, then on to the gym. I'll report back tomorrow about the Power Climb meeting.

Yours in health, Kate

Cookies - Day 1

I promised cookies yesterday, so here we go. The first set appear to be about as goody two shoes as you can get. Appropriate because I snagged the recipe from Good Housekeeping. By the way, their recipe search engine is pretty cool. You can find recipes by calories, different lifestyles and more. Use the advanced search option and you'll be surprised at what you find.

The only problem I see with this recipe is that (despite using whole wheat flour) there is no fiber content. On the other hand, most sugar cookies have 75-100 calories AND no fiber, so I should count my lucky sugar crystals. Speaking of counts, the nutritional ones are below the recipe.

Whole Wheat Sugar Cookies

Ingredients:
1 c - all-purpose flour
1 c - white whole wheat flour
1/2 tsp - baking powder
1/4 tsp - salt
1 c - sugar
1/2 c - trans fat-free vegetable oil spread (60% to 70% oil)
1 - large egg
2 tsp - real vanilla extract

DIRECTIONS:
On sheet of waxed paper, stir together flours, baking powder, and salt.

In large bowl, with mixer on low speed, beat sugar and vegetable oil spread until blended. Increase speed to high; beat until light and creamy, about 3 minutes, occasionally scraping side of bowl with rubber spatula.

Reduce speed to low; beat in egg and vanilla, then beat in flour mixture just until blended.

Divide dough in half; flatten each half into a disk. Wrap each disk with plastic wrap and refrigerate 2 hours or until dough is firm enough to roll.

Preheat oven to 375 degrees F.

On lightly floured surface, with floured rolling pin, roll 1 piece of dough 1/8 inch thick.

With 2-inch cookie cutters, cut out as many cookies as possible; wrap and refrigerate trimmings.

With lightly floured spatula, place cookies, 1 inch apart, on ungreased large cookie sheet.

Bake cookies 10 to 12 minutes or until lightly browned. With thin metal spatula, transfer cookies to wire rack to cool.

Repeat with remaining dough and trimmings.

NUTRITIONAL INFORMATION (Serving size = 1 cookie)
Calories 35
Total Fat 1g
Saturated Fat --
Cholesterol 3mg
Sodium 20mg
Total Carbohydrate 5g
Dietary Fiber --
Sugars --
Protein 1g
Calcium --

Now remember, these are unfrosted, as soon as you decorate you pump up the calories and fat. I will try to find a low-fat frosting recipe for tomorrow. Beware, every store bought brand I find is wholly unhealthy. In fact, read the label and you will be shocked. Then again, I say that about many products that are boxed, jarred or canned.

Well, more cookies tomorrow. I am headed to Fitness World West.

Yours in health, Kate