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Last updated: 23 December 2022 7 min read  A classic dessert, cookies are a beloved sweet treat that many enjoy. Regardless of the cookie type, traditional recipes often use kitchen staples such as white flour, sugar, butter and eggs. And while it's OK to occasionally enjoy sweet treats made with these ingredients, there are ways to boost the nutritional value of cookies with a few simple swaps such as switching white flour for a wholegrain or nut flour, sweetening with fruit instead of sugar and using high-fibre ingredients. Of course, a cookie is a cookie, and even if a recipe is made with healthier ingredients, cookies should be part of an already balanced and nutritionally adequate diet. ## 4 Healthy Cookie Recipes 1. # 1.Banana-Oat Cookies  Simple enough for even a novice baker, these cookies start off as a basic, nutritious three-ingredient recipe. Oats are a great source of soluble fibre, which is [helpful for lowering LDL](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/) cholesterol (also known as the harmful type) and supporting optimal digestion. Bananas are also a source of fibre—one medium banana contains roughly [20 percent of the daily recommended](https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients) intake of vitamin B6 for adult men and women, which can help decrease [premenstrual symptoms](https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/) and support cognitive function. (Related: [Feeling Fatigued After Working Out? You Could Be Deficient in These Key Vitamins and Minerals](https://www.nike.com/za/a/vitamin-b12-deficiency)) Rich in complex carbohydrates, these cookies will not raise blood sugars as fast as a conventional cookie (which often contains [refined or simple carbohydrates](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates)), so you probably won't experience a post-cookie sugar crash. These cookies are a healthier dessert option, but they can also be a great pre-workout snack or a breakfast on the go. Cinnamon, peanut butter and chocolate chips can be added to these cookies for extra flavour. __Ingredients:__ - 2 bananas, peeled - 1 cup rolled oats - ½ teaspoon salt __To make (12 cookies):__ - Preheat the oven to 176°C and line a baking tray with greaseproof paper. - In a medium bowl, mash two peeled bananas using the back of a fork until broken down. Add 1 cup of rolled oats and ½ a teaspoon of salt, and mix until well combined. - Form into cookies, place on the baking tray and bake for 12–15 minutes until lightly golden. 2. # 2.Morning Glory Breakfast Cookies  You heard it here first—you can have cookies for breakfast. These banana and carrot cookies are soft and fluffy but hold together well, making them an awesome on-the-go breakfast choice or easy snack. Some of the highlights include the [protein content](https://www.nike.com/za/a/best-high-protein-snacks), roughly 5–9 grams thanks to the eggs, almond butter and pumpkin seeds. These same ingredients are also rich in healthy fats, which will help boost satiety so you stay fuller for longer. For those with dietary restrictions, these cookies are dairy free and, as long as gluten-free oats are purchased, they are appropriate for those following a [gluten-free diet](https://www.nike.com/za/a/gluten-free-snacks-for-kids) as well. Swapping some of the ingredients can be easy, depending on what you have in your fridge or cupboard. For example, [pumpkin seeds](https://www.nike.com/za/a/health-benefits-of-pumpkin) can be swapped for sunflower seeds or hemp seeds, and raisins can be omitted or substituted with dried cranberries. Note: Be sure to buy dried fruits with no added sugar to keep the overall sugar content low. __Ingredients:__ - 2 bananas, peeled - 2 eggs - 1 carrot, grated - ½ cup almond butter - 2 tablespoons coconut oil - 2 tablespoons maple syrup - 1½ cup rolled oats - 1 cup almond flour - ¼ cup pumpkin seeds - ⅔ cup raisins - 1 teaspoon cinnamon __To make (12 cookies):__ - Preheat the oven to 176°C and line a baking tray with greaseproof paper. - In one medium bowl, combine 2 mashed bananas, 2 eggs, 1 grated carrot, ½ cup of almond butter, 2 tablespoons of coconut oil and 2 tablespoons of maple syrup. Mix well. - In another medium bowl, mix together 1½ cups of oats, 1 cup of almond flour, ¼ cup of pumpkin seeds, ⅔ cup of raisins and 1 teaspoon of cinnamon. - Add the wet ingredients to the dry ingredients and mix well. Form the dough into 3cm-size cookies and place on a baking tray. Bake in the oven for 25–30 minutes, or until cookies are golden brown. 3. # 3.Buckwheat Chocolate Chip Cookies  Contrary to its name, buckwheat doesn't contain any wheat—it's also not a grain. Buckwheat is a great flour option for those following a gluten-free diet and, regardless of dietary restrictions, this flour is a standout because it's a good source of protein, fibre and [some B vitamins](https://www.nike.com/za/a/vitamin-b12-deficiency). It's slightly nutty and a bit heartier than traditional wheat flour, making it a satiating snack. In addition to buckwheat flour, these cookies include coconut sugar. According to a small [amount of research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174220/), coconut sugar has a slightly lower value on the glycaemic index (a rating system that ranks how quickly different carbohydrates affect blood sugar) than traditional sugars. In general, coconut sugar is nearly identical to conventional sugar, so feel free to use either option if keeping blood sugar levels low isn't a major concern. Bonus: This is a great sweet treat for vegans or those with allergies, as this recipe is void of eggs and dairy. __Ingredients:__ - 1 cup buckwheat flour - ½ cup coconut sugar - ¼ cup melted coconut oil - ¼ cup unsweetened apple sauce - 1 teaspoon vanilla - ½ teaspoon bicarbonate of soda - 1 teaspoon apple-cider vinegar - 43g dark chocolate, chopped __To make (6 cookies):__ - Preheat the oven to 176°C and line a baking tray with greaseproof paper. - In a medium mixing bowl, combine 1 cup of buckwheat flour, ½ cup of coconut sugar, ¼ cup of melted coconut oil, ¼ cup of unsweetened apple sauce, 1 teaspoon of vanilla and ½ teaspoon of bicarbonate of soda. When well combined, mix in 1 teaspoon of apple-cider vinegar and gently fold in 43g of chopped dark chocolate. - Scoop the dough using a one-tablespoon measure and transfer to the baking tray. Bake for 10 minutes and allow to cool before serving. 4. # 4.Brain-Food Cookies  These cookies are filled with two powerful food categories: nuts and seeds. Nuts and seeds are excellent sources of healthy fats, minerals like magnesium, zinc [and iron](https://www.nike.com/za/a/what-is-iron-deficiency), and the powerful antioxidant-acting vitamin, vitamin E. All of these nutrients play a role in supporting brain health. A randomised trial, which can be found in a 2011 issue of the journal [Nutritional Neuroscience](https://www.tandfonline.com/doi/abs/10.1179/1476830511Y.0000000011?journalCode=ynns20), showed that a modified Mediterranean diet that included nuts increased levels of brain-derived neurotrophic factor, or BDNF. For context, BDNF is a protein that stimulates the production of new brain cells. In addition to nourishing the brain, these cookies are free from gluten, dairy and grains—making them appropriate for an assortment of diets. Not to mention, the recipe is highly adaptable. For instance, swap sunflower seeds for pumpkin seeds, and feel free to change the ratios of nuts. Alternatively, swap one or more nuts out with your favourites. __Ingredients:__ - ½ cup walnuts - 1 cup pecans - 1 cup slivered almonds - 1 cup shredded coconut - ¾ cup sunflower seeds - ½ cup rolled oats - ½ teaspoon coarse salt - 3 tablespoons olive oil - Egg whites from 2 large eggs - ⅔ cup coconut sugar __To make (15–18 cookies):__ - Preheat the oven to 160°C and line a baking tray with greaseproof paper. - On a separate rimmed baking tray, toss ½ cup of walnuts, 1 cup of pecans, 1 cup of slivered almonds, 1 cup of shredded coconut, ¾ cup of sunflower seeds, ½ cup of rolled oats, ½ teaspoon of coarse salt and 3 tablespoons of olive oil, and mix. Then bake, tossing once, until the coconut is golden and the mixture fragrant, about 10–12 minutes. Allow to cool. - In a large bowl, whisk 2 large egg whites until foamy. Add ⅔ cup of coconut sugar, whisking until the mixture is thick and opaque. Add the toasted nut mixture and fold to coat evenly. - Drop ¼ cupfuls of mixture onto the greaseproof-paper-lined baking tray, spacing evenly (if your baking trays are small, you might have to use two). Bake cookies, rotating baking tray halfway through, until edges are golden, 15–20 minutes. Transfer to a wire rack and let cool. Words by Sydney Greene, MS, RDN.  [](https://www.nike.com/ntc-app) ### Nutrition Tips to Maximise Your Training Get more free nutrition tips and expert guidance to strengthen your body and mind. [Explore NTC](https://www.nike.com/ntc-app) Originally published: 15 December 2022 ## Related Stories -  [](https://www.nike.com/za/a/best-recovery-drink) # Nutrition # Experts Say This Is the Top Recovery Drink to Have After a Workout -  [](https://www.nike.com/za/a/what-is-intuitive-eating) # Nutrition # What Is Intuitive Eating—And What Are Its Health Benefits? -  [](https://www.nike.com/za/a/hiking-snacks) # Nutrition # 4 Snacks To Bring On Your Next Hiking Adventure -  [](https://www.nike.com/za/a/benefits-of-watermelon-juice) # Nutrition # Watermelon Juice Benefits, According to Registered Dietitians -  [](https://www.nike.com/za/a/food-and-mood) # Nutrition # Is There a Connection Between What You Eat and Your Mood? 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