With the holidays fast approaching, that means baking season is getting into full swing. Christmas cookies are one of the most anticipated treats that come around in December, and it is impossible not to indulge in these homemade treats. However, even in something as small as a cookie you can find high levels of calories, fat, sugar, sodium and artificial ingredients. But, rather than being a scrooge at your next holiday party, consider modifying your trusty recipes to make healthier versions of the same cookies you have always loved.
One of the main components of cookie dough is flour. A lot of recipes call for all-purpose white flour, which is a refined grain. This means that the grains have gone through a process that removes the bran and germ and consequently dietary fiber, iron and B vitamins. While the FDA requires manufacturers to ‘enrich’ white flour by adding back vitamins and minerals, it is still lacking fiber. A healthier option is to use whole-wheat flour, which is made with the entire kernel; the bran, endosperm and germ. Besides being a nutrient powerhouse, one cup of whole-grain flour has 14.6 grams of fiber. Dietary fiber helps you feel fuller for a longer time and it helps maintain bowl functions. In addition to whole-wheat flour, try adding rolled oats to your batter, which is another excellent source of whole grains.
Butter gives cookies their deliciously moist and soft qualities, and unfortunately high levels of saturated fat. To cut back on the fat, replace some or all of the butter in your recipe with canola oil, olive oil, or fruit purees like applesauce and mashed bananas. As a rule of thumb, for every one tablespoon of butter that you replace, there are five less grams of saturated fat. Besides cookies, using fruit purees works great just as well when making homemade cakes and breads.
Besides saturated fat, cookies can be made with ingredients that contain trans fats. Trans fats are harmful because they raise your bad cholesterol levels. Even if the nutrition facts show zero trans fats per serving in a food product, if the ingredient list includes hydrogenated oils, then it does in fact contain trans fats. A simple solution is to eliminate baking ingredients that are made with trans fats, which means cutting out margarine and vegetable shortening, and using an any of the above alternatives for fats.
Sugar is at no shortage when it comes to Christmas cookies. From the granulated sugar in the batter, to the frosting, chips and sprinkles, sugar comes in all colors, textures and forms. One alternative to using granulated sugar is to substitute it with Agave syrup. Agave syrup has a lower glycemic index, which means it is does not cause your blood sugar level to spike like granulated sugar and corn syrup do. Also, its sweetness comes from fructose, which is naturally occurring in fruits and vegetables. This is a great alternative to sugar for people watching their weight and for diabetics. If you do chose to still use granulated sugar, consider cutting back on the amount that the recipe calls for.
After you have made your cookie batter, the fun with this treat is adding morsels of goodies to mix into the batter. Instead of throwing in chocolate chips or candy pieces, opt for nuts and dried fruit. Nuts are a great source of healthy fats and can add a great wholesome crunch, while dried fruits act as a natural sweetener. Also, try mixing in ground flaxseed to add a healthy dose of fiber and omega-3 fatty acids. Flaxseed goes especially well with an oat-based or spice cookie.
After your batter is all set and ready to go onto the cookie tray, resist the urge to add in artificial food dye. Yes, food coloring can make your spritz and sugar cookies extra festive, in bright bold shades of red and green. However, after all of the work you put into making your healthier