GOUT

/in , , /by

GOUT sounds like a gross word. But its a stark reality for more than 8.3 million Americans. The prevalence of gout in the U.S. has risen over the last twenty years and affects at least 4% of Americans. Gout affects more than just men, although it is commonly thought of as an ‘older male’ condition. Male to female incidence ratios are approximately 3:1. The healthcare costs for treating gout have been estimated at approximately anywhere from $332-$663/year, depending on severity and patient age.(

What is gout?
Gout is a form of arthritis and is caused by an excess of uric acid in the blood. The uric acid deposits in the joints, and this inflammation is painful. The pain usually starts in the toe and goes up the leg. Oftentimes, people cannot wear their shoes or walk normally.
What is a gout attack?
A gout attack is sudden pain, often with fever, chills, and fatigue. An attack can last several days. Stress, alcohol, drugs, crash diets, or another illness can cause an attack. Another attack may not occur for a long time and often seems to occur at random.
 
What causes gout?
The exact cause is unknown, however it may possibly be genetic. Purines, naturally found in animal meats and other proteins has been linked to increased uric acid in the body, therefore increasing the risk of developing gout.

 

Other risk factors include
·  Heavy alcohol use (especially beer)
·  Diabetes
·  High blood pressure
·  Obesity
·  Sickle-cell anemia
·  Kidney disease
·  Certain medicines (may also increase risk)
Can diet exacerbate gout?
A diet high in meat and saturated fats, alcohol intake, obesity, and some medications are all associated with gout. As stated above, obesity or even significant weight gain has been linked to gout and weight loss lowers your risk. 

What should I avoid?

If you are at increased risk, your diet may require some adjustments to lower uric acid levels in your body. To help manage your gout:

·  Drink plenty of nonalcoholic fluids during or between attacks (this is important)
·  Limit your alcohol intake
·  Limit the following foods:
−      Organ meats (brain, kidney, and heart)
−      Anchovies
−      Sardines
−      Shellfish, such as scallops and mussels
−      Mackerel
−      Herring
−      Goose
−      Bouillon
−      Broth
−      Fish eggs
−      Meats, poultry, and fish (you can have 4−6 ounces/day)
−      Asparagus
−      Dried beans
−      Lentils 
−      Mushrooms
−      Dried peas
−      Spinach

 

If you have gout and need a diet to alleviate your symptoms, a registered dietitian is the most qualified professional to develop a plan specifically for you. sls

Food Facts! Chia Seeds

/in , , , , , , /by
When you hear “chia” your first thought may be of the green fur or hair of Chia Pets, collectible clay figurines. But did you know that chia seeds can also be a healthful addition to your diet? Chia seeds come from the desert plant Salvia hispanica, a member of the mint family. The seed is often sold under its common name “chia”, as well as several trademarked names. Chia seeds were a staple in the ancient Aztec diet and it’s origin is thought to be from Central America.

Chia seeds have recently gained attention in the United States as an excellent source of omega-3 fatty acid. They are also an excellent source of fiber at 10 grams per ounce (about 2 tablespoons), and contain protein and minerals including as iron, calcium, magnesium and zinc. All of these minerals are essential for metabolic functions in our body. Some athletes find that chia seeds are excellent performance food due to their nutrient density, so you could them as pre-workout fuel. (*Be mindful that 10g of fiber will require adequate hydration and may cause digestive trouble. Ease into it!)

Emerging research suggests that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. However, there are not many published studies on the health benefits of consuming chia seeds and much of the available information is based on animal studies or human studies with a small number of research participants.

How to Eat Chia Seeds

Chia seeds can be eaten raw or prepared in a number of dishes. Sprinkle ground or whole chia seeds on cereal, rice, yogurt or vegetables. Chia seeds are very absorbent and develop a gelatinous texture when soaked in water making it easy to mix them into cooked cereal or other dishes. There are chia seed drinks that are quite thick, somewhat chewy and fizzy. They come in different flavors, so you can probably find one you like! A brand I have tried is ‘Synergy’ and I think it is quite good. I am not particularly keen on the texture, with the gelatinous, chewy nature of the drink. The seeds are not the only important part of the chia plant; the sprouts are also edible. Try adding them to salads, sandwiches and other dishes.

This would be the perfect example of a ‘good’ energy drink, not loaded with copious amounts of caffeine but nutrients to boost your metabolism and energy.

Have you tried chia seeds? What do you think? sls

Source: http://www.eatright.org/Public/content.aspx?id=6442472548

The Food Hospital

/in , , /by
I stumbled upon a television show that speaks to what we strive to communicate to our patients- finding a healthy balance of using food as medicine, to prevent and minimize disease. ‘The Food Hospital’ is a series on the Cooking Channel which ‘examines the science behind using food as medicine. In experiments conducted with strict scientific rigour, patients suffering from a range of medical conditions and symptoms are invited to attend The Food Hospital where they are prescribed specific food treatment programs to find out if their health problems can be alleviated or cured by the food they eat.’

The expert team consists of a physician, dietitian and gastrointestinal surgeon. They are all trained, respected professionals that have a common value of the importance diet and health. Patients experiencing conditions such as GOUT, depression, PCOS, disordered eating, migraines, Crohn’s Disease, eczema, and many more turn to this team at The Food Hospital, because they continue to struggle with their condition despite previous traditional medical treatments.

The shows are an hour and highlight 3-4 patients with various conditions. The patient comes to The Food Hospital and discusses their situation with the physician. Lab work has been ordered previous to their visit, therefore they typically have the results at the time of the meeting. As patients explain their symptoms, the physician points out any elevated or deficient markers in the patient’s blood work to provide a possible explanation. They discuss important follow-up steps and a plan for treatment.

Next, the patient meets with Lucy, the dietitian, and she explains what nutrients they need to incorporate or remove from their diet in order to comply with the treatment plan. She often shows them how to cook or prepare an appropriate meal and this alleviates some anxiety the patient’s have for rearranging their diet and eating lifestyle.

After a period of time, each patient returns and their followup appointment is a highlight of the second part of the television program. Commonly, when the patient has been diligent with their treatment plan, positive results are seen and the patient is on the road to recovery.

This program emphasizes the connection of health through food and the science behind how diet affects our body. If you haven’t had a chance to watch, you can catch up on the entire season 1, found here. sls

Nuts for Nuts

/in , , , , , , , , /by

Ever wonder what is so great about nuts? As part of a heart healthy diet, some nuts low in saturated fat have been linked to reducing the risk of heart disease. Tree nuts, such as almonds, hazelnuts, peanuts, pecans, some pine-nuts, pistachios, and walnuts all provide a healthy dose of mono- and polyunsaturated fats, and clock in under 4 grams of saturated fat per 50 gram serving.  These nuts are plant-based proteins that contain fiber, vitamins, minerals and antioxidants.

The USDA approves the ‘health claim’ that eating 1.5 ounces/day of these nuts as part of a diet low in saturated fat and cholesterol may reduce heart disease risk.  
So are some nuts better than others, nutritionally speaking? Each nut is a bit different, so lumping them into a single category isn’t exactly fair. Nuts provide anywhere from 160 – 200 calories per ounce, which indicates a different ratio of fat in the varieties. The important thing to remember is portion size. 1 ounce of macadamias is only 10-12 nuts, whereas 1 ounce of almonds is about 25 nuts.
Learn the facts and how to easily incorporate them in your diet.
Nut
Nuts/oz
Calories/oz
Nutrition Boon
Flavor
Common Eats
Cashews
18
157 calories
Copper, Magnesium
Soft crunch, sweet
Raw or roasted as snack, nut butter
Walnuts
14 halves
185 calories
Omega 3 Fatty acids (ALA), antioxidants
Mild, buttery, meaty texture
Salad topping, oil used in dressings
Pecans
19 halves
196 calories
Mono-unsaturated fat, antioxidants
Sweet, mellow, meaty texture
Seasoned snack, protein coating, or in desserts
Brazil Nuts
6
185 calories
selenium 100%DV, poly- & monounsat. fats
Creamy texture, slightly crunchy
Raw or roasted snack, confections
Macadamias
10-12
204 calories
Higher fat- mostly monounsaturated, manganese
Smooth, buttery, rich flavor
Raw or roasted, cookies or chocolate coating
Almonds
25
170 calories
Vit E, folate, calcium, magnesium
Crunchy, strong flavor
Nut butter, savory and sweet dishes, raw snack
Pistachios
49
160 calories
Antioxidants, low in fat
Sweet, slightly bitter, mild
Beautiful color for salads, grain dishes or protein coating, baklava
Pine Nuts
160
191 calories
Vitamin E, phosphorus,
Light, delicate, soft bite
Pesto, pastas, breads, sautes, salads
Hazelnuts
21
178 calories
Mono-unsat fat, Vitamin E, copper, manganese
Mild, crunchy
Pairs well with citrus, sweet, chocolate

Content inspiration and resource: Food & Nutrition Academy Magazine Jan/Feb 2013(R.Begun)

Paula Deen Shares About Her Type 2 Diabetes on Rachel Ray

/in , , , , , , , , , , /by

 

Rachel Ray had Paula Deen and Bobby Deen on her show this morning.  As you all have probably heard- this famous southern belle announced early last year (2012) that she has Type 2 Diabetes.  What caught my ear this morning was her exclaiming that her A1c was now within normal range at 5.8. Rachel was asking her if that was ‘good’ and she said she had been working hard to get it under control. See a clip here:
Paula partnered with NovoNordisk, who makes a diabetes drug and her diagnosis has led her to a weight loss of more than 40 pounds. She discussed on the show today that starting in January, she started to really control her diet. Although she had been on the diabetes drug- she decided to ‘walk the walk’, rather than simply ‘talk the talk’, in her words. 
Paula’s success is shared with her family as her support system embarked on their own weight loss journey as well. Some sources report her son’s Jaime and Bobby have lost 45 and 33 pounds, respectively and her husband Michael has shed 77 pounds!
Bobby Deen is in the spotlight these days with a hit show on the Cooking Channel, ‘Not My Mama’s Meals’. He takes his mom’s delicious, yet heavy recipes and creates lighter versions. He showcases the differences in nutrient content between the recipes.  I have watched the show several times and think his approach is great- enjoying comfort-food classics with a healthy twist. Regardless of the inspiration for his lighter cooking- his efforts support his family’s health and the challenge Paula faces with her diabetes. With her son’s support and efforts to lead a healthier lifestyle- Paula is successfully controlling her diabetes and STILL cooking! This clip shares Paula’s advice for loved ones ‘sabotaging’ your weight loss efforts.
I wanted to share this story with you today because facing the challenges of controlling Type 2 Diabetes and/or weight loss requires more than knowledge. In addition, you need support and a determination to continue living your life with adjustments necessary for your health. As you can see, Paula is still cooking but she has made some major changes and has her family involved.  
Inspiring, if you ask me! sls

Color Confusion- RED vs WHITE MEAT

/in , , , , , , /by

Although it may be undeniable that white meat is typically more healthful than red, what makes a meat ‘red’? You may be surprised that it’s not just color.

Of course we are familiar with beef, pork and lamb as ‘red meat’, however in some culinary contexts, veal is considered white meat. Although poultry and fish are typically considered ‘white’, duck and goose are often considered ‘red’. Other flightless birds such as ostrich and emu are considered red meat. Salmon looks quite orange/dark to be considered a white meat, if you ask me.
So what clarifies an animal protein as red or white meat? The USDA offers several explanations:
~    Higher myoglobin concentration and slow twitch muscle fibers within the animal indicate ‘red’ classification
~  Depending on the pH of an animal’s flesh, they are considered ‘red’ or ‘white’
So if the classification of meat goes beyond color, consumers need to know more about what is actually in the food we eat, rather than simply- ‘does this look red or white?’
Nutrients in Red Meat
Although protein rich, foods classified as ‘red meat’ are typically higher in saturated fat, cholesterol and heme iron- all of which are linked to the development of cardiovascular disease and type 2 diabetes, respectively. The adverse consequences of consuming red meat should not entirely be attributed to diet, but lifestyle. According to the primary investigator of the ‘Nurses’ Health Study II and the ‘Health Professionals Follow-Up Study’, Dr. Walter Willet of Harvard School of Public Health analyzes that people who eat the most beef, pork and lamb live less healthful lives. They tend to eat fewer vegetables, exercise less and are more likely to smoke. These factors in conjunction with red meat are what contribute to red meat’s ‘bad rap’.
That being said, not all of the nutrients mentioned- saturated fat, cholesterol, iron and fat are consistent across the meat categories: red versus white. The following chart gives an explanation and color-coding for common ‘red’ and ‘white’ meat.
 
A better knowledge and moderation of various meats can fit into a healthy diet. Just be sure you are balancing your meat protein with whole grains, vegetables and fruit. sls
Source: Food and Nutrition Magazine: Jan/Feb 2013 (Academy of Nutrition and Dietetics)

Pecans in Oklahoma

/in , , , /by

The pecan crop in Oklahoma this year was amazing!  Despite the drought, 2013’s crop is expected to be the largest in four or five years.  Oklahoma is the fourth leading producer in total pecan production in the nation, and second only to Texas in native pecan production.  The price will be down a bit from last year, but they may be smaller in size.  The Oklahoma Pecan Growers Association has a list on their website of locations where you can find local pecans in your part of the state.

Nuts, including pecans, are recommended by the American Heart Association and the U. S. Dietary Guidelines as a desirable source of heart-healthy unsaturated fats.  90% of the fats in pecans are unsaturated.  A ¼ cup serving has about 170 calories.  Pecans can be stored in the refrigerator for up to 9 months or frozen for up to two years.
I grew up in Tulsa with a large pecan tree in my backyard.  My family spent many winter evenings cracking and shelling pecans while watching our black and white TV.  My Mom used them in many recipes and I’m sharing one of those tasty dishes with you today.  If you are diabetic, this recipe is for you because it has no added sugar!  Enjoy! barbc
Spiced Pecans
Ingredients:
4 ½ cups pecan halves/pieces
1 Tbsp. Worchestershire Sauce
1 Tbsp. lemon juice
1 Tbsp. butter/margarine
¼ tsp. hot sauce or Tabasco
¼ tsp. garlic powder
¼ tsp. Mrs. Dash
Preparations:
1) Preheat oven to 300 degrees
2) Mix all ingredients, except pecans in a small dish
3) In a 7 x 9 or 8” round cake pan, melt 1 Tbsp. margarine/butter in preheated oven about 2 minutes.
4) In gallon zip top plastic bag, add pecans and spices. Mix well to coat pecans.
5) Pour pecans into pan.  Bake at 300 for 30 minutes, stirring every 10 minutes. 
6) Spread out on paper towels to cool.  Store in airtight container.

Food Facts! Fennel

/in , /by

Fennel is an herb, spice and root vegetable with a licorice flavor. You may be wondering whyanyone might want to cook using a ‘candy’ flavor, but this vegetable is delicious! You can enjoy it raw or cooked and it looks like this in the supermarket:

All parts of the fennel plant are edible. It has a large, white bulb and leafy stalks with ‘fronds’, the green and yellowy flowers at the ends. A fennel plant can grow anywhere from 5-8 feet in height.
Fennel is native to the Mediterranean and for hundreds of years has been touted for alternative medicinal uses to control inflammation and stomach indigestion. Some sources attribute fennel’s antispasmodic qualities to relaxing our bowel, which increases gastric secretions and thereby aids digestion. It has also been related to reducing flatulence and bloating. Anecdotally, fennel has been used to maintain milk production in breastfeeding mothers and as a relief to colicky babies.
This vegetable is a nutrition powerhouse and 1 cup of sliced fennel provides approximately:
    • Vitamin C   10 mg         vs. RDA 75mg(females)/90mg(males)
    • Fiber           3 g             vs. RDA 25-30 g
    • Potassium   360 mg      vs. RDA 4.7 g
    • Calcium      43 mg        vs. RDA 1000 mg
    • Iron             1 mg          vs. RDA 18 mg(f)/8 mg(m)
    • Calories      27
I have had roasted fennel before, as it popping up more commonly in restaurants dishes. It wasn’t until I purchased it raw and intended to cook with it, that I fell in love with this veggie. Simply slicing up the bulb and eating this crunchy, fresh vegetable is my favorite way to enjoy fennel. The mild licorice flavor is surprisingly pleasant. Try fennel tonight with one of these three recipes:
 
 
 
Roasted Winter Roots

Ingredients

  • 16 thyme sprigs
  • 4 medium beets, peeled and quartered
  • 4 carrots, peeled and cut in half lengthwise
  • 2 medium turnips, peeled and quartered
  • 2 tablespoons extra-virgin olive oil
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 8 unpeeled garlic cloves
  • 2 medium red onions, cut into quarters
  • 2 fennel bulbs, cored and cut into quarters
  • 1 tsp chopped fresh thyme

   

Preparation
  1. Preheat oven to 425°.
  2. Place 8 thyme sprigs, beets, carrots, and turnips in a large bowl. Drizzle with 1 tablespoon oil; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Toss to coat. Arrange vegetables in a jelly-roll pan. Bake at 425° for 45 minutes or until vegetables are tender and begin to brown, stirring occasionally.
  3. Place remaining 8 thyme sprigs, garlic, onions, and fennel in a bowl. Drizzle with remaining 1 tablespoon oil; sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Arrange vegetables in a single layer in a jelly-roll pan. Bake at 425° for 25 minutes or until vegetables are tender and begin to brown, stirring occasionally. Combine beet mixture and onion mixture; sprinkle with chopped thyme.

 Nutritional Information (Amount per serving) 

  • Calories: 103, Fat: 3.7g, Saturated fat: 0.5g, Monounsaturated fat: 2.5g, Polyunsaturated fat: 0.5g, Protein: 2.5g, Carbohydrate: 16.7g, Fiber: 4.9g, Cholesterol: 0.0mg, Iron: 1.1mg, Sodium: 253mg, Calcium: 67mg
Warm White Beans with Roasted Fennel

Ingredients

  • 4 cups thinly sliced fennel bulb
  • 3 T olive oil
  • 3/4 tsp freshly ground black pepper
  • 1/2 tsp salt
  • 1/4 tsp ground red pepper
  • 2 garlic cloves, minced
  • Cooking spray
  • 3 T grated Parmigiano-Reggiano cheese
  • 2 (15.8-ounce) cans Great Northern beans, rinsed and drained
  • 4 cups fresh baby spinach

Preparation

  1. Preheat oven to 450°.
  2. Combine fennel, 1 tablespoon oil, 1/2 teaspoon black pepper, 1/4 teaspoon salt, red pepper, and garlic in a large bowl; toss to coat fennel. Arrange fennel mixture in a single layer on a baking sheet coated with cooking spray. Bake at 450° for 15 minutes or until fennel begins to brown. Stir; sprinkle cheese evenly over fennel mixture. Bake an additional 5 minutes or until golden brown.
  3. Heat a large nonstick skillet over medium heat; add the remaining 2 tablespoons oil. Add beans; cook 2 minutes or until heated. Add fennel mixture, spinach, the remaining 1/4 teaspoon black pepper, and remaining 1/4 teaspoon salt. Cook 2 minutes; serve immediately.

 

 

 

 

Shaved Fennel Salad with Orange, Green Olives and Pistachios 
Ingredients

  • 1 T grated orange rind 
  • 3/4 cup orange sections (~ 2 large oranges) 
  • 3/4 cup coarsely chopped pitted green olives
  • 2 T extra-virgin olive oil 
  • 1 T fresh lemon juice
  • 1/4 tsp freshly ground black pepper
  • 1/8 tsp kosher salt
  • 2 medium fennel bulbs with stalks (~ 2 pounds)
  • 1 cup shelled unsalted dry-roasted pistachios 

 Preparation

  1. Combine first 7 ingredients in a large bowl; toss gently to combine.
  2. Trim the tough outer leaves from fennel, and mince feathery fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulb in half lengthwise, and discard core. Thinly slice fennel bulbs. Add fennel slices to juice mixture, and toss gently to combine. Sprinkle with fennel fronds and nuts.

Nutritional Information(Amount per serving) 

Calories: 168, Fat: 12.7g, Saturated fat: 1.3g, Monounsaturated fat: 7.8g, Polyunsaturated fat: 2.7g, Protein: 4.1g, Carbohydrate: 11.9g, Fiber: 3.8g, Cholesterol: 0.0mg, Iron: 1.1mg, Sodium: 280mg, Calcium: 52mg 
Enjoy! sls
 

 

The GOOD Bacteria- PROBIOTICS

/in , , , , , , /by
 More than 400 types of microorganisms are in your gastrointestinal tract. Some of these microorganisms are healthy and others are unhealthy. The healthy bacteria in your gut help digest food. They also synthesize some vitamins and essential fatty acids.

Probiotics are live microbes that can benefit your health by allowing the healthy bacteria in your gastrointestinal (GI) tract to thrive while inhibiting or destroying toxins released by other bacteria.

Benefits of probiotics
Scientists still are learning how and why probiotics work. Some of the potential benefits include:

  • Synthesizing vitamins (particularly the B vitamins)
  • Boosting your immune system by producing antibodies for certain viruses
  • Decreasing allergies (particularly in regard to skin reactions, such as dermatitis or eczema)
  • Decreasing the risk of developing dental caries
  • Reducing the problems associated with inflammatory bowel disease and irritable bowel syndrome
  • Helping people with lactose intolerance digest dairy products more easily
  • Reducing symptoms of diarrhea associated with antibiotic usage or acute illness

Foods containing probiotics
Pasteurization kills probiotics, but many fermented-food manufacturers add them back into the food. Fermented foods and dairy products are the two most common sources. Strict labeling guidelines do not exist for probiotic-containing foods at this time. The dose needed for probiotics varies widely, depended on type and formulation.
The following foods contain probiotics:

  • Yogurt
  • Cottage cheese
  • Buttermilk
  • Kefir
  • Soy sauce
  • Miso
  • Tempeh
  • Fresh sauerkraut

Benefits of prebiotics
Prebiotics are nondigestible substances that feed the probiotics, helping them to thrive in the GI tract. Not all probiotics consumed will survive, so it is important to consume prebiotics with probiotics.

  • Prebiotics enhance mineral absorption, particularly calcium, iron, and magnesium, possibly decreasing the risk of osteoporosis development and decreased survival of some pathogenic bacteria
  • Prebiotics may decrease cholesterol levels and also reduce the risk of colon cancer.
  • Some forms of prebiotics aid in the relief of constipation
  • Different strains of prebiotics provide different health benefits

Foods containing prebiotics

  • Chicory root
  • Jerusalem artichoke
  • Wheat
  • Barley
  • Rye
  • Flax
  • Oatmeal
  • Onion
  • Garlic
  • Leeks
  • Legumes
  • Asparagus
  • Leafy greens
  • Berries
  • Bananas
  • Honey

If you have diarrhea, irritable bowel syndrome, lactose intolerance, constipation or just uncomfortable digestive symptoms- different strands of bacteria will be beneficial. A registered dietitian can help you find the right pre- and probiotic for you and your condition. sls

Source: RD411.com, Retrieved 1/24/2013

Breakfast Cookies – Healthy and High Protein

/in , , , , , , , , /by

Want a quick morning boost or snack before a sporting event and tired of all the commercial cereal bars? 

Try these healthy breakfast cookies containing oatmeal, nuts, seeds, and dried fruit. These cookies are a good source of fiber and protein and I have found these cookies to be very filling.  They have a hint of sweetness with a great combination of flavors and textures.




Healthy-Hearty Breakfast Cookies
             Yield:  Approximately 20 cookies

  • 1/2 c. butter 
  • 1 egg 
  • 3 Tlb. unsweetened applesauce 
  • 1/4 c. greek yogurt 
  • 1/2 tsp. vanilla 
  • 2 Tlb. nut butter (I used almond butter) 
  • 1 tsp. baking soda 
  • 1 tsp. cinnamon 
  • 2 Tlb. cocoa powder 
  • 1/4 c. almond flour or wheat. flour 
  • 2 scoops protein powder-(I used whey vanilla protein) Chocolate might be good, if you are a big fan of chocolate. 
  • 1    3/4 c. quick oats 
  • 1/4c. sunflower seeds 
  • 1/4c. chopped pecans 
  • 1/4c. chopped walnuts 
  • 1/4c. chopped crasins 
  • 1/4c. chopped tropical dried fruit 
  • 1 Tlb. honey
Preparations:
  1. Preheat oven to 350 deg. Spray cookie sheet with non-stick spray. 
  2. Cream butter. 
  3. Add in the rest of the liquid ingredients (including yogurt and nut butter) and beat until well combined. 
  4. Add in dry ingredients ( except oats, dried fruit, nuts) and mix until combined. 
  5. Mix in oats, followed by any additional add-ins. 
  6. Spoon onto cookie sheet and bake 10-12 minutes until cookie starts to brown and is firm to touch
 

Serving Size: ~ 2 cookies

Calories: 266
Fat gm: 16
Carbohydrate  gm: 22
Protein gm: 8

 
This is a wonderful alternative to commercial cereal and protein bars.  I took these cookies for snacks at Sunday school and everyone really enjoyed them. Try two cookies with 8 oz. skim or 1% milk for a very healthy, quick and convenient breakfast. cb