SUGAR FREE OATMEAL COOKIES
Preparing cookies at home is a much healthier option than buying them, in your recipes you control the ingredients and you can make variations to your liking.
The truth is that finding a formula to make cookies without sugar that are not tasteless is quite difficult, I have done many tests and find a recipe worthy of being shared has cost me a lot.
Sugar-free oatmeal cookies are easy and very tasty.
Fruit of so many tests I have had more than one stumble, cookies with an inedible mass, cookies whose texture was too soft, other insipid, but at the same time, I have found several recipes that are worth trying.
The biggest challenge you face when you want to make homemade cookies is how to sweeten them, there are two ways to do it without adding refined sugar.
One option is to add any other sweetener, such as stevia, birch sugar, erythritol, coconut sugar, etc.
These oatmeal cookies are rich in fiber, not only because oatmeal is so, also because I have added an extra ingredient, the psylliumDo you know him? Do you know what it is?
El psyllium are the seeds of a plant whose scientific name is Plantago ovata, recommended by the WHO to combat constipation and improve intestinal transit, is found in many drugs designed for that purpose.
This plant is grown mainly in the north of India and has been used for centuries in a traditional way.
Psyllium absorbs water and generates gels that give viscosity and elasticity to gluten-free doughs.
We can also acquire the shell of psyllium milled in any herbalist and used in baking, with two purposes, on the one hand the contribution of fiber, and on the other, its power to thicken and elasticize the dough.
The psyllium has the property of absorbing water and creating mucilages, or what is the same, gels, which provide viscosity, elasticity and consistency to the masses.
Precisely that is the function of gluten, so when it is not present, the masses are loose, sandy and not very elastic.
I add it to cookies, homemade biscuits and breads, for both reasons and I assure you it works. 🙂
Benefits of psyllium:
- Provides a lot of fiber, improves intestinal transit.
- It helps control blood cholesterol levels.
- Improves the control of blood glucose, recommended in diabetic patients.
- It provides viscosity and elasticity to the masses creating gels when it absorbs water.
We can also add fruit, for example, homemade apple compote, pumpkin compote, figs, any of them will provide sweetness and softness to the dough.
The second option is more problematic if we want the cookies to be crispy because when adding fruit, in whatever form, we are adding water, which implies that the dough will soften.
Preparing cookies without sugar at home is a challenge, learn how to do it to get a good result.
I have prepared very simple oatmeal cookies without sugar, with egg, oatmeal, ground almonds and I have sweetened them with erythritol, you can also use coconut sugar. Since they do not have wheat flour, I used fine ground almonds and they have been very light. The cookies have a rustic look, and their flavor is delicious.
Another option that I propose is to mix the almond and oatmeal mass with fruit compote, it is the way to achieve juiciness and natural sweetness at the same time.
I can think of three options: with applesauce, with compote of figs and another version with grapes, in this case cooking the grapes with butter, so that they enhance their sweet flavor.
The first results in a fresher and lighter mass, the second sweeter and the third I would say is a middle ground.
But none of these three options results in crispy oatmeal cookies, they remain as a kind of biscuits that are very rich, but they are not what we understand by a cookie, which also implies "crunchy".
To sweeten your homemade oatmeal cookies you can add natural fruit or homemade fruit compotes.
To leave them at their exact point you have to do the cooking in several phases, a first baking of about 10 minutes at 180ºC with the oven preheated to 200º, let them cool and bake at low temperature in order to remove all the moisture that it stays inside.
But this is just an idea, you can bake them for about 14 minutes at 180ºC and ready, really the time will depend on your oven, look at the edges, when they are golden brown you can take them out.
Two important points to keep in mind:
- The cookies and pastries with dates and banana are sugar free, but with a very high GI, keep in mind the characteristics of these fruits and be aware of what its use implies.
- These cookies carry oats, so they may contain gluten, to avoid it make sure you buy a gluten-free oatmeal. They do not carry dairy.
The glycemic index of refined cane sugar is very high, sweeten your oatmeal cookies with other healthier products.
Glycemic Index (GI) of the most used edulcorates:
- Erythritol = 0 (Not metabolized)
- Birch sugar (xylitol) = 7 (It is partially metabolized)
- Coconut sugar = 37 (It is a natural sugar)
- Dates = 55
- Panela = 65
- Honey = 65
- The cane sugar = 99
Go ahead and prepare these cookies, they are easy and healthy, they provide fiber, they have a low GI and they will satisfy you for hours.
SUGAR FREE OATMEAL COOKIES
Oatmeal cookies with only 6 ingredients, easy to prepare, tasty and healthy.
- 3 pasteurized egg whites
- 1/4 teaspoonful vanilla
- 6 tbsp organic oat flakes (50 grams)
- 2 tbsp Almond flour (30 grams)
- 1 tbsp coconut flour (15 grams)
- 1/2 teaspoonful psyllium (10 grams, optional)
- 2 tbsp erythritol (30 grams)
- 1 pinch sea salt
- chopped dark chocolate (1 ounce, optional)
Elaboration step by step
In a bowl beat the egg whites and add the essence of vanilla. Mix well.
In another container mix all the dry ingredients, oats, ground almonds, coconut flour, psyllium, erythritol and sea salt.
Add the mixture of dry ingredients to the beaten egg whites, well integrate all the ingredients.
Preheat the oven to 200ºC with air.
Let the 10 dough rest in the refrigerator for a few minutes, that way it will acquire consistency and it will be easier to form cookies.
Prepare a baking sheet, cover it with baking paper and form the cookies. I use a measuring spoon so that all cookies have the same amount of dough. It is about putting the dough ball smile the paper and go crushing with the same spoon or with your hands, giving them a rounded shape. If they remain irregular it does not matter, it will give them a rustic look.
Bake the cookies at 180ºC for approximately 14 minutes, you should look at them and take them out of the oven when they have the golden edges.
Let them cool on a rack, it is important that they dry well. You can then store them in a lunch box or in a breathable cotton bag. When they have spent a few hours they are richer and the next day even better.
These cookies are not crispy, they are soft in the center, I love them like that, they are great at breakfast, but also as a snack that you can take with you to take mid-morning or mid-afternoon. I hope you like them! 🙂
- I have used pasteurized egg whites, which are sold in bottles, but you can use a whole egg and add a little almond milk.
- As a sweetener, this time I have added erythritol, but you can also use xylitol. If you prefer a natural sweetener, I advise you to use stevia or coconut sugar.
- To sweeten these cookies even more, you can add chopped raisins or dates.
- If you want to give it another flavor add to the mass dark chocolate in pieces.