4 Healthy Additions to Your Favorite Valentine's Day Cookie Recipe

I love cookies. It's really no secret.

Sprinkle nuts atop cookies! Photo Credit: Flickr

I think the key to sticking with a healthy diet is by having treats on special occasions. (And, by making them just a bit healthier than usual!)

Give your favorite cookie recipe a healthy makeover this weekend for Valentine's Day.

Here are four of my favorite ways to make cookies pack a nutritional punch -- and taste wonderful!

1. Flaxseed
If your go-to cookie contains oatmeal or nuts, consider mixing a few tablespoons of milled flaxseed into the batter. The nutty-flavored seeds are packed with heart-healthy Omega-3 fatty acids, disease fighting antioxidants and fiber to keep you regular, according to registered dietitian Elaine Magee, an expert columnist on WebMD. Although the flavor of flaxseed is mild, it pairs best with a hearty, thick cookie.

2. Nuts
Add some crunch to your cookies by using chopped nuts. Whether you sprinkle them on top of your favorite cookie recipe, or mix the nuts into the batter, your body will thank you. Nuts provide healthy unsaturated fats, skin-clearing Vitamin E and fiber for regular digestion, according to the Mayo Clinic. To trim a few calories from the treats, choose the lowest calorie nuts such as almonds, pistachios and peanuts.

3. Spices
Instead of decorating cookies with colored sugar, try a flavorful ground spice. Cinnamon is an anti-inflammatory and anti-microbial spice that can help ease arthritis symptoms and fight the growth of bacteria and yeast in the body, according to the World's Healthiest's Foods website. Cloves also help reduce inflammation, plus they are a source of vitamin C, calcium and magnesium.

4. Fruit
Enhance your favorite Valentine's Day cookie recipe by mixing chopped, dried fruit into the batter. Dried cranberries, raisins and cherries not only provide a dose of vitamins and antioxidants, they also add a festive red hue and chewy texture to your treat. Try giving your favorite oatmeal cookie recipe a makeover with both fruit and nuts. Or, use small pieces of dried fruits to decorate cut-out sugar cookies.

So, how to you like to make your cookies a little bit healthier? Do you have a great refined sugar swap or healthy mix-in you'd like to let readers know about? Comment below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Note: This article was originally written by me, Angela Tague, and published on Yahoo! Voices on February 17, 2012. Since that website is no longer online, I've chosen to reprint this article on Whole Foods Living after the publishing rights reverted back to me.

Blueberry Flax Seed Pancakes

How are you eating healthy today? I'm serving up a plate of blueberry-flax seed pancakes for breakfast.

No, there's no recipe. I simply tossed a handful of blueberries and a few tablespoons of milled flax seed into my gluten-free pancake batter. I like the extra nutrition and the flavor!

On our honeymoon we indulged in wild rice and blueberry pancakes several mornings. It's a popular breakfast treat in Northern Minnesota. Since I don't have wild rice on hand, I used flax seed for the nutty flavor and texture.

What do you like to add to your pancakes to make them healthier?

Until Next Time,
Choose Healthy!

Angela Tague

How to Eat Flax Seed

Whole Flax Seed.

Photo courtesy Rumun999, Wikipedia Commons.

I love listening to Dr. Oz, The Doctors and health segments on the morning news. But, sometimes they talk about eating things I've never heard of.

Last year someone mentioned the health benefits of flax seed. The first thing that came to mind were the seeds in my pet bird's food bowl. Aren't seeds bird food? Now, a year later, I can't imagine not adding flax seed to my meals and baking endeavors. Here's why!

The Benefits of Flax Seed
Milled flax seeds aid in digestion (um, keeps you regular), helps lower cholesterol and may decrease your risk of heart attack, according to the Mayo Clinic. To get the full benefit of flax seeds, eat them milled or ground. Whole seeds can be difficult to digest, and pass through your system without breaking down. Flax seed oil is also beneficial, but doesn't contain the same amount of fiber found in seeds.

How to Eat Flax

• Stir a tablespoon of milled flax seed into a bowl of oatmeal.
• Add a sprinkle of ground flax seed to a fruit smoothie to give it a nutty flavor.
• Mix milled flax seed into bread dough, oatmeal cookie dough or whole wheat pizza dough.
• Use flax seed oil in homemade salad dressing.

How do you incorporate flax seed into your diet? 

Please share your tips and tricks in the comments below.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Flax seed oil is also fabulous for skin care.  

Benefits and Uses of Flax Oil for Youthful Skin
The Facts About Flaxseed Oil for Healthy Skin

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Easy Triple Berry Smoothie Recipe

Sometimes I don't want a heavy breakfast before I exercise in the morning. That's when I turn to my single-serve blender and create a refreshing smoothie.

This easy berry smoothie recipe is a nutritious mix of nut-based protein, vitamin-packed fruits and healthy seeds. People with a lactose intolerance or a sensitivity to soy can indulge without worry.

Photo Courtesy Wikimedia Commons

Triple Berry Breakfast Smoothie
2 cups almond milk, regular or vanilla flavored
1/2 cup ice cubes
1/3 cup frozen raspberries
1/3 cup frozen blackberries
1/3 cup frozen blueberries
1 Tbs light agave syrup or raw honey
1 Tbs milled flax seed

Place all ingredients in a blender and pulse on a high setting to chop the frozen berries and ice cubes. Blend until smooth, and enjoy your berry smoothie.

Next time try a Chocolate-Covered Banana Smoothie or a Raspberry-Banana Smoothie. Both make a great, light breakfast or a delicious afternoon snack.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Did you miss day one of the 2012 Blogging from A to Z April challenge? Check out my "A" post about apples!

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Raspberry-Banana Smoothie



Fresh Raspberries
Photo from Wikimedia Commons

After I exercise, I like to indulge in a fruit smoothie. The natural sugars prolong my post-workout energy high. Plus, it's an easy way to get part of my daily fruit intake without lots of chopping, juicing or peeling.

Today I created a banana-raspberry smoothie. It's sweeter than most of the morning drinks I create, but it makes my sweet tooth happy!

Here's the recipe:

1 cup milk (use any kind you like: cow, almond, soy, etc.)
1 peeled banana, chunks
1/2 cup fresh raspberries, washed and whole
1 Tbs. raw honey
1 Tbs. milled flax seed
5-6 ice cubes

Place all ingredients in a blender and pulse until smooth and creamy. Enjoy!

Now, while you sip, here's how you're fueling your body. The banana serves up a healthy dose of vitamin B6, potassium and fiber. Plus, one banana only has 1 gram of sodium and helps prevent high blood pressure. The raspberries are full of skin-clearing antioxidants, vitamin C and dietary fiber. And, the Omega-3 fatty acids in the flaxseed reduces inflammation and blood pressure.
Drink up!
　

Until Next Time,
Choose Healthy!

Angela
Whole Foods Living

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