Lean Recipe:
Amaranth Drop Cookies, no sugar/no butter
Main recipe page
This recipe is ideal for anyone who doesn't want the insulin swings,
osteoporosis, increased risk of diabetes, excess body fat, and tooth decay that come from
eating refined sugar. It's also ideal for anyone who doesn't want the clogged arteries and
saturated fat that butter provides. These cookies contain required-for-health unsaturated
fats. And they are delicious!
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Ingredients |
| Dry |
Moist |
- 1 cup soy flour
- 1 cup amaranth flour
- 1 cup raisins
- 2 tbsp arrowroot
- 2 tbsp cinnamon
- 1 tbsp nutmeg
- 2 tbsp double-acting baking powder
(not baking soda)
- 1/4 tsp salt
- 1 tsp stevia
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- 1/2 cup oil
(safflower, sunflower, walnut, or similar)
- 2 eggs (free-range, only)
- 1 ripe banana
(fructose is essential to the process)
- 1 cup water or milk
- 1 tsp vanilla extract
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Instructions |
- Mix dry ingredients in large bowl.
- In another bowl, whisk eggs.
- Add oil to eggs.
- Preheat oven to 380.
- Puree banana in blender, adding water/milk from cup as
needed.
- Add banana slurry to egg/oil mix.
- Use remaining water/milk to rinse blender jar into egg/oil.
- Add mixed wet ingredients to dry.
- Mix thoroughly. These are drop cookies;
thicken batter as needed by adding amaranth or a vanilla
MRP (Meal Replacement Powder).
- Spray oil onto cookie sheets, using oil mister or spread
thin film by hand.
- Use a metal tablespoon to drop cookie batter onto cookie sheet (8
to 12 per sheet).
- Sprinkle more nutmeg on cookies, if desired, for additional
flavor.
- Bake 14 minutes; cookies will begin to brown.
- Re-oil cookie sheets between batches.
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Substitution notes |
- Do not replace flours with non-flours.
- Do not replace sugars with non-sugars.
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The cookies will be soft, and they are entirely dunkable! These use no saturated fat or
processed sugar.
The high protein of the amaranth and soy will nourish your muscles. The fat in these is
the kind your body needs for healthy nerves and tissue, as well as for the metabolism of
other fats. The fruits provide fiber and (except for the raisins) low-glycemic
sugar.
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Healthful cooking tips
If you're like most people, your idea of healthful cooking means
giving up the stuff you like. While that may be true, it does not
mean eating dull and boring foods. Quite the opposite.
Most of what constitutes the American diet consists of two
flavors:
- Corn syrup.
- Hydrogenated fats.
That is, most of what you eat tastes pretty much the same. By
eating processed "food," you give up dozens of amazing flavors that
exist in nature's bounty and that are readily available in your
local grocery store. To take advantage of those flavors, you need to
start with how you shop. Spend most of your grocery store time and
budget in the produce department.
- Your grocer has several lettuces and cabbages. Use these as
the base for raw vegetable dishes (which taste great with a
simple olive oil and vinegar dressing you can make yourself).
Iceberg lettuce? Don't bother with it.
- Bok choy, also called Chinese cabbage, is an excellent
calcium source. Yes, it beats milk on that score. Use the leaves
like lettuce and cut up the stalks as if they were celery
sticks.
- Sweet potatoes are a nutritional power house. You can bake
them in the microwave to save time.
- Mushrooms are loaded with important nutrients and add great
flavor. Buy whole ones and slice them up as needed for cooked
and raw dishes.
- Squashes come in a variety of flavors. Buy several.
- Peppers add zest and are loaded with nutrients.
- Eggplant has potent cancer-fighting properties. Dice raw
eggplant into cubes and add to salads and soups.
- Onions add flavor.
- Each time you go to the store, pick up one new vegetable you
haven't tried before.
- You should own a crockpot. Buy a bag of beans, soak them
overnight, rinse them, and then cook in the crockpot (cover
beans in 2 inches of water in the pot). You can add chopped
garlic when you add the beans, for an aroma that's wonderful and
a taste that satisfies.
You should generally avoid buying food that comes in a container.
Of course, there are exceptions. Olive oil and vinegar, for example,
aren't sold any other way (nor would you want them to be). The key
is to avoid things that are adulterated with sugars and damaged
fats, and such foods come in containers. Read the labels. A note on
beans. Canned red kidney beans come in sugar water, so buy dry red
kidney beans and cook them yourself.
Avoid products that contain wheat or corn. You can find
alternative flours in most stores, today. Oat flour, for example, is
widely avaiable.
Don't buy instant anything. Instant oats, instant coffee, etc.,
are less healthful than the regular kind.
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Regional & International Cooking Books:
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