Date Cookies

Anybody who knows me knows I have a thing for cookies. Whether they have browned butter, oats, chocolate chips, peanut butter, nuts, mashed banana- doesn't matter - I like them all. But lately, I'm making a major conscious effort to stop with the brown butter chocolate chip cookies I love and focus on healthier treats with less refined sugar. Truth is, I don't want to be that dietitian that doesn't walk the walk.

 On that note, it's always good to have an arsenal of healthy treat recipes up your sleeve- you never know what you will have on hand and you never know when your sweet tooth will strike! Let's hope it strikes in moderation :)

 I've fallen in love with these cookies - they have a yummy vanilla cookie taste with just enough texture to keep me interested. They are awesome fresh from the oven but what's crazier- they are friggin delish frozen! So far, they have a 1:4 kid approval rating in my house, but don't let that stop you from making them.

 They may not be picky-kid approved (is there a cookie with nuts that is??), but they are absolutely yummy and pack some good nutrition- like nuts, fruit, and coconut oil. These are totally a good choice for when you need a cookie but don't want to sacrifice your clean eating.

Mission Healthy and Clean Cookie: Acccomplished 

Date Cookies 

Ingredients:

1.5 cups almond flour

1/4 cup Gluten-free flour blend

1/4 tsp baking soda

1/4 tsp salt

3 Tbsp melted coconut oil

1/2 of a ripe banana, mashed

3 Tbsp honey or agave

1 egg (or flax egg made with 1 Tbsp ground flax + 3 Tbsp water)

1 Tbsp vanilla extract 

1/4 cup slivered almonds or chopped pecans

1/3 cup dates, chopped (into a mush)

Method:

Preheat oven to 350.

Stir the dry ingredients together in a medium bowl. In a small separate bowl, mix the mashed banana, melted coconut oil, honey, egg, and vanilla. Add to the dry ingredients.

 Finish by stirring in the almonds and dates. Mix until combined.

Portion into 14 cookies and bake for about 12 minutes. Freeze what you don't want - trust me :)

Reboot-style Nutella

Today, the vision of soft pumpkin cookies wouldn't leave my mind (I blame my addiction to Foodgawker for this). And when I pictured these cookies, I saw them with chocolate. But not just any chocolate. No little chocolate chips in this daydream. I'm talking about thick, fudgey frosting in the form of something like Nutella. Nutty, really sweet, and kind of fall-ish. 

 But here's the problem. I'm in the middle of my six-week Reboot and the leader cannot falter!! That means a jar of Nutella is a big no-no for now because I'm staying clear of (to name a few) refined sugar, artificial flavors, and I'm really watching my dairy intake as well. Beyond those nutritional prerequisites, the Reboot is all about minimal foods coming from packages. So that means I need to make this Reboot-style Nutella from scratch.

Fast forward to this afternoon, and I'm feeling pretty stoked since I have all the ingredients on hand: 2 cups of hazelnuts from Trader Joe's, 10 Medjool dates, 1/3 cup cocoa powder, 1/2 cup unsweetened almond milk, 2 tsp vanilla, 2 tsp coconut oil, pinch of salt.

Here's what I did. I put the hazelnuts in my food processor and blended them until a nut butter was formed. This took about two minutes. I think mine could've been puréed for a bit longer as it was still a bit chunky. Next I added the pitted dates one at a time and blended until smooth. Then I added the rest of the ingredients one at a time and mixed until combined. 

That's it! It took me no time at all and seriously folks, this is going to make a fantastic dessert served with apple and banana slices or strawberries. And I won't feel one bit guilty swirling a spoonful into my oatmeal or Greek yogurt in the morning. Or how does a banana-Nutella-spinach smoothie sound? I'm all over it!

Hope you give this a try the next time you crave pumpkin cookies (ha! Who needs 'em when you have a spoon!). 

Mission Reboot-style Nutella: Accomplished  

Blueberry-Almond-Oat Scones and crazy mornings with kids

With school back in full swing (3 different drop off times and 3 different pick up times - are you kidding me?), I'm finding it more of a challenge to get a good breakfast in. I'm NOT a breakfast skipper, its like religion to me. So for these hectic mornings, it's so good to have a back-up plan for when sitting down at the table is not an option. I'm a big fan of scones - and while this recipe isn't exactly a scone (its way healthier), it's the smarter cousin to a scone - and also related to muffin tops and soft, chewy cookies. You'll definitely want to make these gems... and freeze a few for those blissful mornings when you can't find your keys, can't remember if you brushed your teeth or if your children can't find socks or their library book and the dog gets out the front door while you are half dressed, and did I mention you forgot to feed the puppy? Of course, these also make a perfect post-workout snack with a cup of chamomile tea in between drop offs and pick ups. And no, I won't judge you if you make a tea-based hot toddy - there's some crazy stuff that happens at kid-homes between 6:30 and 8:05 am!!!

Back to the scones…these are loaded with good for you stuff. Just check out the star ingredients: homemade oat flour (so quick and easy to make), oats, sesame seeds, sunflower seeds, almonds, blueberries, chia, raw honey, hemp seeds, coconut oil and organic peanut butter. There's no getting around it - even if you don't love these as much as I do, you'll be getting some pretty stellar nutrition that will keep you full for hours. Reboot-approved for weeks 5 &6!

Mission Super Healthy Scone: Accomplished

Blueberry-Almond-Oat Scones
makes 8

Ingredients:

• 3/4 heaping cup oat flour (blend heaping 3/4 cup oats in your food processor until fine and powdery)
• 1/4 cup raw honey
• 1/4 cup organic peanut butter (or nut/seed butter of choice)
• 1 small banana, peeled
• 1 egg (you can also use a flax 'egg', 1 Tbsp flax meal + 3 Tbsp water, let rest for 5 minutes)
• 2 Tbsp coconut oil
• 1 tsp vanilla
• 2 Tbsp unsweetened shredded coconut, optional 
• 3/4 cup oats
• 1/4 tsp sea salt
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1 Tbsp each chia seeds and hemp seeds
• 1/4 cup sesame seeds
• 1/3 cup slivered almonds
• 2 Tbsp sunflower seeds
• 1/2 cup frozen organic blueberries

Method:

1. Preheat oven to 350. In your food processor, pulse 3/4 cup of oats until flour-like in consistency (about 1-2 minutes).  Set aside in small bowl.

2. In the empty food processor, add banana, honey, peanut butter. Puree until very smooth. Add the egg and pulse until incorporated. Add the coconut oil and the vanilla and blend well.

3. In a large mixing bowl, combine the oat flour, oats, salt, baking soda, baking powder, chia, hemp, and sesame seeds, and almonds and sunflower seeds. Mix until combined. Fold in the frozen blueberries gently. Let batter rest for 10 minutes.

4. Divide batter into 8 cookie-like portions on a lined baking sheet (I use a Silpat). Bake for about 12 minutes or until lightly browned. Remove from oven to cool. Scones will keep fresh for 3 days in a sealed container, so freeze what you won't use right away. 

*for breakfast, I'd add a 6 oz cup of low-sugar greek yogurt to go with the scone (like Siggi's Vanilla or coconut, or Goats milk greek yogurt); but this is fine on its own as a snack.

Reboot 4.0 coming soon!

I'm so excited to be offering my 6-week health Reboot to everyone again! Version 4.0 will be starting Monday, September 29, 2014. This is the perfect way to reset your diet after a summer filled with over-indulgence (hello, cocktail hour and peach pie a la mode, I'm talking about you), and also the perfect way to head into the holiday season - armed with established, healthful habits and a new sense of what optimal nutrition looks and feels like.

The Reboot is a 6-week program, but the new habits and recipes you learn will stay with you for your lifetime. It will take 6 weeks to reset your diet, but then you will have the tools you need to continue succeeding long after the Reboot ends. The main reason why I became a Dietitian was so that I could help others establish a normal relationship with food - and discover a better way to eat and live - all in the name of self-love, longevity, and being a role model for our children and family. It is completely liberating and inspiring to eat the way we were intended to eat, and I get so much joy out of sharing my knowledge of nutrition and love of cooking with you!


If you think you might be in need of a health Reboot, grab a few besties, your spouse, or co-workers, or heck, just yourself, and join me next month! I can promise a few things - you will spend more time reading food labels, cooking incredible food, and taking pictures of your gorgeous creations, but I also promise you will feel your best, and love your new eating habits. There's a good chance you will lose weight (if your body needs to), too, but please know that this is a no-deprivation plan! My philosophy has always been that the first step in healthy weight loss and maintenance is to establish healthy habits and learn to crave healthy foods. Once that piece is put in place, weight loss comes easily and naturally. If you've ever done a diet or a detox plan where you were hungry for extended periods of time, then you should really try this approach because it is sustainable and the optimal way to feed your body.

Send me a message or email me SOON if you are interested in joining my Reboot. The cost is $150, and includes a soft and hardcopy of my program (week by week guidelines, recipes, sample menus, exercise/food/mood journal, eating out tips), membership to our private Facebook group where you will find new, seasonal recipes, tips, motivation, and support, and unlimited access to me via text or phone/Facetime throughout the Reboot. I will also have an intro and closing meeting. For those who can't physically attend the meetings, I will post detailed notes on our FB group, and can address your questions at any time. I look forward to hearing from you, and hope you will join me next month!

:) Katie
katie.kahn@yahoo.com

Chilled cucumber soup with herbs

Here's an amazingly simple, and healthy summer recipe for you. It's fast to throw together, and can sit for 3-4 days in your refrigerator - and it gets better with age! 

I love a recipe that uses cucumbers. We've all seen cucumber slices used on the eyes to de-puff, but they do so much more! Whenever I've over-indulged, I reach for cucumber recipes - that's because cucumbers are 95% water, which helps hydrate and eliminate toxins in the body. They are also a good source of B vitamins (energy boost) - so instead of reaching for that 3pm latte or energy drink, try a cucumber instead! I'm also a big fan of cucumbers because they are excellent for joint health and arthritis by helping to strengthen our connective tissues. Lastly, you should chose cucumbers because research suggests that the powerful plant lignans in cucumbers can reduce heart disease risks and possibly breast,uterus, ovarian, and prostate cancers!! Sold?

Here is my recipe for Chilled Cucumber soup - lots of herbs and a dose of healthy fat makes this a perfect post-vacay meal. Balance it with a small piece of salmon, or as my friend Regan does- with a handful of roasted garbanzo beans on top for protein. 

Mission Summer Detox: Completed.

Chilled Cucumber and Herb Soup

Serves 6

2 English cucumbers (peeled), chopped

1 large, ripe, avocado, peeled

2 green onions, green and white parts, chopped

1 garlic clove

2 cups chicken or veggie broth

1 cup Nancy's sour cream or Greek yogurt (or coconut cream for dairy-free)

1/3 cup sundried tomatoes(I use the ones packed in oil)

1/2 cup mixed herbs- mint, basil, cilantro

Zest of one lime

Juice of one lime

Pinch of cayenne (or 1/2 tsp for more kick)

Salt/pepper to taste 

Garnish: olive oil, cherry tomatoes, herbs

Optional: red wine vinegar

Method:

Add all ingredients except the garnishes to a Vita Mix or food processor. Blend well and taste for seasoning. If you want more "pop" feel free to add a dash of red wine vinegar or additional lime juice. 

Chill for at least 2 hours before eating -serve with cherry tomato halves, a drizzle of good olive oil and any leftover herb sprigs! Enjoy!!

Obsessions

Here is a picture gallery of my recent food obsessions. A few are specifically kid-related and have passed my super-picky-kid test. These can all be found at Whole Foods, Sprouts, Trader Joe's or Target. Happy shopping! Oh, and I'd love to hear about your foodie obsessions, too! 

Trail Mix Cookies

When I came up with this recipe, I was wondering if another "healthy" cookie recipe was really needed on the blog. I mean, how many ways can one combine dates, oats, almond meal, and flax and not get bored, right? Very wrong, my friends! I'm just getting warmed up with these crazy healthy cookie concoctions. This recipe is different than my other healthy cookies in that they don't contain mashed bananas for additional sweetness. They rely exclusively on pureed dates, which give a really neutral, sweet flavor, much more like what you'd expect from a typical cookie. Love that. And while I still classify these as treats ( = moderation), you can feel good knowing that there is no refined sugar in this product (and no refined wheat products either). Refined sugar has no nutritional benefit and has been shown to be linked to cardiovascular disease, cancer cell growth, and weight gain to name a few and has been described to be as addictive as heroin!!

How do you know if you are addicted? One sign of addiction is to continue a behavior even knowing the negative consequences of that behavior. That's a strong statement, but I'm sure we can agree that there is some truth in it. In an era of 20 oz sodas, breakfast cereals marketed to kids with 12g of sugar per serving (that's 3 tsp of sugar to start the day!), and frozen yogurt shops on every corner, I'm proud to offer you a refined sugar free dessert option. It's perfectly OK and wonderful to indulge when you need to, but for the average occasion, stick to recipes like this one.  I hope you try these when you need a treat, but what I really hope is that I inspire you to focus on whole foods along your journey.

Wondering how much refined sugar is reasonable to eat each day? The American Heart Association recommends 6 teaspoons per day for women and 9 teaspoons per day for men. Sound like a lot to you? The average American takes in about 22 teaspoons per day!! 

Mission Smart Cookie: Accomplished

Trail Mix Cookies

makes 12

Ingredients:

11 dates, pitted

1/4 cup water

1 tsp vanilla

1 egg

1/4 cup melted coconut oil

1/2 cup almond flour/meal

1/4 cup ground flax

1 cup oat flour

1 Tbsp chia seeds

1/2 tsp baking soda

pinch of salt and cinnamon

1/3 cup trail mix, or dried fruit of choice, or chocolate chips (my trail mix was from Costco- it's a combo of cashews, almonds, dried apple, cranberries, and pumpkin seeds)

Method:

Preheat oven to 350. Combine the dates, water, and vanilla in a food processor and blend until a uniform paste is made. Add date mixture to a large mixing bowl; add coconut oil and egg. Stir until well combined. Add the rest of the ingredients except the trail mix. Stir well. Finally, add the add-ins of choice. Distribute onto cookie sheet (about 12 cookies) and bake 8-10 minutes, or unit lightly browned on edges.