Aka Cowboy Cookies or Ranger Cookies
Why is Flax better than oats in this cookie?
These cookies are a twist on traditional cowboy cookies that are made with oatmeal. Although oatmeal is relatively high in a number of vitamins, including thiamine, replacing this with flax seed increases nutrients that are consumed with less frequency than they should, that is Omega-3 fatty acids, and plant based iron. Plant based iron is preferred by the body as it does not increase oxidative stress. For more on this topic check out: The fats and fiber in the flax also slows down the response of your blood sugar making this a better choice when enjoying a sweet. What cookie do you know of that provides 16% of your daily fiber needs in one cookie?
Pecans are among the nuts that are high in zinc, which is vital for immune function, protein synthesis, and DNA formation.
Why is a high fiber high fat cookie better?
Eating high simple carbohydrates foods that are not accompanied by high fiber or high fat in the same food or at the same time is likely to result in that carbohydrate being stored as fat. How much insulin is released in response to eating a food determines if the body stores it as fat, and if you later have a rapid drop in blood sugar. This is referred to as the insulin response. A larger insulin response corresponds to a food with a higher glycemic load or index. This response is reduced by consuming fat, fiber, and protein when consuming a food with sugar or high levels of simple carbohydrates.
It is important to be aware that a great deal of our mood and physical functioning is determined by what we eat. Not only does food affect our dopamine and serotonin levels, but poor mood can also be caused by rapid drops in insulin, like that which occur a short time after eating sugar that is not balanced by other food components. This yummy cookie recipe has all three food components that balance the sugar, and to boot contains less sugar and more fat than many cookie recipes. Fiber from the brown rice flour, flax seed, and coconut contribute to a more balanced sweet. Protein from the eggs and pecans lower the glycemic response further, although you can make these vegan by using more flax seed and water. Finally, fat from the egg, coconut oil, coconut, and flax help with a sustained release of energy in your body so that you can enjoy a sweet without causing weight gain. Weight gain is caused by several factors, but a primary one is frequent rises and falls in insulin levels, or consuming foods that cause a large insulin response.
The reason that sugar causes weight gain is simply due to the fact that it is quickly released into the blood stream…in too high quantities for the body to be able to use at that moment. The blood does not like to have large amounts of sugar in the bloodstream because this is damaging to the body. So the liver releases a great deal of insulin. The insulin acts as the key to open the doors of all the cells, including fat cells, and then the sugar goes into the cells and is stored as fat. This happens because the amount of glucose in your bloodstream is too high for your current metabolic usages. Therefore if you can prevent the quick rise and fall in insulin levels (caused by rise and fall of glucose), the sugar will not be stored as fat. Here, and in other foods, this phenomena is reduced by adding in the high amount of fiber from the flax seed, which slows the absorption of the glucose molecules. Adding in fat adds a calorie source that is digested slower than the glucose molecules so you do not have a rapid drop in blood sugar later, and maintaining a stable blood sugar is what contributes to maintaining a stable weight. This is why a sweet chocolate coffee drink is better made with full fat milk than non-fat milk. It is not about total calories, but about how stable your blood sugar remains. Large rises and falls in blood sugar contribute to weight gain and diabetes. You can eat more calories and lose weight if you maintain a stable blood sugar. Of course, this is all relative as well, so it is important to remember that eating right is about eating the right foods in the right way, within reason, and not about counting your calories, carbs, and proteins.
It is hard to know the glycemic load of every food. And many recipes you make at home cannot give you this number which is determined in a laboratory. It is also complicated to look up the glycemic index or glycemic load of every food. A more intuitive method is to consider the ratio of carbohydrates to fiber in a food. And then further consider if protein or fat is in the food. You do not have to memorize the amount of carbohydrates and fiber, nor look them up in foods. Rather, you can know the different groups of foods that have different carbohydrate and fiber ratios. For example, whole grains are high in carbohydrates and high in fiber, so you know this is going to provide a great deal of sustained energy but will not cause a large rise then fall in insulin because of the high fiber. For more information on how I conceptualize this to easily determine the effect of a food on my blood sugar, see the post on Determining Your Insulin Response Based on Food Classes: A Better Way than Glycemic Index/Load.
Yummy Cookies
Ingredients
Dry Ingredients
- 1 1/2 c brown rice flour
- 2 1/2 t baking powder
- 1 t cinnamon
- 1/2 t nutmeg
- 1/4 t ginger
- 1/2 t salt
Wet Ingredients
- 2 eggs
- 3/4 c organic sugar
- 3/4 c brown sugar
- 1 1/2 t vanilla
- 1 c c coconut oil
Mixins for the End
- 1 1/2 c flax seed meal freshly grind flax seed for best flavor and nutritional value, EPA (Omega-3) degrades when it is not protected by the flax hull
- 1 c coconut unsweetened, sulfate-free (or reduce sugar by 1/2 c)
- 1 c pecans chopped
- 3/4 c soy free chocolate chips or 1 c of raisins unsweetened chopped chocolate also works
Instructions
- Mix dry ingredients in a separate bowl.
- In your mixer bowl cream the eggs and sugar.
- Then add the coconut oil. It is okay if the oil is melted or solid. Add vanilla.
- Add half the dry ingredients, incorporate, then add the rest.
- Add the mixins one at a time in the order listed.
- MIx in the chocolate on low speed.
- Turn oven to 325 degrees Fahrenheit
- Grease a cookie sheet
Notes
What is the difference in fiber between a cookie made with flax seed versus that with oatmeal?
Flaxseeds
- Fiber Content: Flaxseeds contain about 27 grams of fiber per 100 grams.
- Types of Fiber: Flaxseeds are a rich source of both soluble and insoluble fibers. Soluble fiber in flaxseeds can help reduce cholesterol levels and stabilize blood sugar levels, while insoluble fiber aids in digestion and preventing constipation. Flaxseeds also contain a high amount of mucilaginous fiber, which provides a unique health benefit by forming a gel-like consistency that supports the intestinal tract.
Oatmeal
- Fiber Content: Oatmeal contains about 10 grams of fiber per 100 grams.
- Types of Fiber: Oatmeal is particularly high in beta-glucan, a type of soluble fiber that is especially effective at lowering cholesterol and has a positive effect on blood sugar control. The soluble fiber in oats absorbs water, which slows down your digestive process and prolongs the sensation of fullness.
Macronutrients per Serving (21 servings total)
DV percentages are approximate based on general guidelines for adult women:
- Protein: 3.5 g (7% DV)
- Carbohydrate: 27 g (21% DV)
- Fat: 10.2 g (13% DV)
- Omega-3 ALA fat: 2.2 g (estimated; no established %DV for ALA)
- Fiber: 4.4 g (16% DV)
Micronutrients per Serving
- Zinc: 1.2 mg (11% DV)
- Magnesium: 66 mg (16% DV)
- Iron: 1.9 mg (11% DV)
- Calcium: 63 mg (5% DV)
Breakdown of Key Ingredients Contributing to Nutrients:
- Flax Seed Meal: Major source of Omega-3 ALA fat, fiber, iron, and some minerals like magnesium.
- Pecans: Contribute fats, protein, zinc, and magnesium.
- Brown Rice Flour: Provides some protein, iron, and fiber.
- Eggs: Source of protein and fats.
- Coconut Oil: Contributes predominantly to the fat content. This is monunsaturated short chain fatty acid which is believe to be metabolized easier than other fats.
- Coconut, unsweetened: Adds to the fiber and fat content.
- Chocolate Chips: Add carbohydrates, fats, and some magnesium.
Daily Values Reference:
- Protein DV based on 50g
- Carbohydrate DV based on 130g
- Fiber DV based on 28g
- Zinc DV based on 11 mg
- Magnesium DV based on 420 mg
- Iron DV based on 18 mg
- Calcium DV based on 1,300 mg
These percentages and nutritional values are approximations and can vary depending on the exact sizes and brands of ingredients used.
Nutritional Intake If Using Unsweetened Cacao: A better option to lower glycemic load.
Magnesium in Unsweetened Cacao: Approximately 327 mg per 100 grams.
- Additional Magnesium from Cacao: 425.1÷21≈20.24425.1÷21≈20.24 mg additional per serving.
Total Magnesium Per Serving with Unsweetened Cacao:
- Total Magnesium: 66+20.24≈86.2466+20.24≈86.24 mg per serving.
- %DV: 86.24420×100≈21%42086.24×100≈21% DV per serving.
- Recipe with Unsweetened Cacao
- Calories: Approximately 240 calories per serving (even though more fat, the lower carbs makes this a healthier cookie)
- Carbohydrates: Approximately 22 grams per serving
- Fat: Approximately 14 grams per serving
Nutritional Intake if Using Raisins
- Calories: Approximately 230 calories per serving
- Carbohydrates: Approximately 37 grams per serving
- Fat: Approximately 10 grams per serving
