Cookies are often high in sugar and fats, however, if you make your own cookies, you can control the amount of sugar and fats of the cookies, and also enjoy the freshly baked cookies! Let’s use some simple ingredients to make the healthy oatmeal cookies which is high in fiber, and low in fats and sugar.
Ingredients:
- 2 Bananas
- 1 cup Rolled Oats
- 1/2 tablespoon Peanut Butter
- 1/2 teaspoon Cinnamon powder
- 3 tablespoons Raisin
- 1 tablespoon Chocolate chips
- 2 tablespoons Tualang Honey
Instruction:
- Mash the bananas into banana puree
- Add all the ingredients and stir to mix well.
- Take 1 tablespoon of the dough and put on baking paper.
- Repeat for the rest, and then put into an air fryer.
- Bake at 150°C for 10 minutes.
- Take out and enjoy!
Some tips for you
Rolled oat, banana and raisin are good source of dietary fiber.
Rolled oat is the least processed oat compared to quick-cook or instant oat, and it has a chewy texture. However, the nutritional value of a rolled oat, quick-cook or instant oat are about the same, where there are about 10g of fiber in 100g of oats. In this recipe, we use rolled oat because it will have a better texture, if you prefer a softer texture or want to serve the meal immediately, you may use quick-cook or instant oat. Even though banana and raisin are fruits that is high in natural sugar (100g of banana contains 15.8g of sugar; 100g of raisin contains 65g of sugar), they still contain about 3g of dietary fiber (100g of banana contains 4.62g of fiber, 100g of raisin contains 3.3g of fiber) and rich in other nutrients such as vitamins B, vitamin C, potassium, magnesium, and phosphorus.
Cinnamon is the peeled, dried bark of evergreen tree belonging to the family Lauraceae. It has been used as a spice by human beings since ancient times. Cinnamon is rich in phytochemically active and structurally diverse compounds with antimicrobial, antioxidant, and many other medicinal properties, such as lowering blood glucose, blood pressure control, accelerate wound healing, and also has beneficial effect on brain and nervous system.
For peanut butter, it is a food high in protein and also fats. If you are looking for a healthier choice of peanut butter, check the ingredients list, the main ingredient should be peanut, the less ingredient will be the best. Most peanut butters are added sugars, salt, hydrogenated oil, and other additives to improve the taste and texture.
Gold-G® Gold Tualang Honey
Tualang honey is raw honey harvested from Malaysia’s tropical rainforest. It is 100% pure and natural without undergo any additional treatment, hence it retained natural friendly bacteria, propolis, pollen grains, phytonutrients, phenolic acids, and flavonoids. Besides natural taste and aroma, Tualang honey has higher nutritional value and stronger therapeutic effects than processed honey!
Click the link below for direct purchase.
Learn more about honey:
References:
- Rolled oat: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346396/nutrients
- Banana: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1105314/nutrients
- Raisin: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168164/nutrients
- Suriyagoda, Lalith & Mohotti, Anoma & Vidanarachchi, Janak & Kodithuwakku, Suranga & Chathurika, Madushani & Bandaranayake, Pradeepa & Hetherington, Alistair & Beneragama, Chalinda. (2021). “Ceylon cinnamon”: Much more than just a spice. Plants, People, Planet. 3. 10.1002/ppp3.10192.
