Fiber Packed Hemp and Chia Seed Cookies
Boost up your daily intake of fibers with these hemp and chia seed cookies!
It’s Sunday baby, and this means one thing: it’s baking day! Oh yes. In today’s baking we focus on FIBERS!
You’ve probably heard that eating more fiber is a good thing, but did you know that there’s more than one type of dietary fiber? The two categories experts focus on most are soluble and insoluble. While they’re sometimes found in the same foods, they play different roles in supporting good health.
Insoluble fiber is the type people think of as “roughage.” It’s the tough matter found in whole grains, nuts, and fruits and veggies (specifically in the stalks, skins, and seeds) that doesn’t dissolve in water. Insoluble fiber isn’t broken down by the gut and absorbed into the bloodstream. It adds bulk to waste in the digestive system, which helps keep you regular and prevent constipation
Soluble fiber is soft and sticky, and absorbs water to form a gel-like substance inside the digestive system. Top sources include beans, peas, oats, barley, fruits, and avocados. Soluble fiber helps soften stool so it can slide through the GI tract more easily. It also binds to substances like cholesterol and sugar, preventing or slowing their absorption into the blood. That’s why it’s known to help regulate blood sugar levels, and protect against heart disease by lowering blood cholesterol. What’s more, soluble fiber boosts the population of good bacteria in the gut, which is linked to improved immunity, anti-inflammatory effects, and even enhanced mood. But that’s not all: Soluble fiber also has middle-whittling benefits. For starters, it makes you feel full for longer, which helps with weight management.
These cookies are packed with fibers, both soluble and insolubles coming from chia seeds, hemps seeds, whole wheat flour, oats and oat fiber!
If you have never heard of oat fiber, before, well listen up! 1 tsp (3 g) of oat fiber has 3 g of carbohydrates, of which the whole 3 g are insoluble fibers, which makes it calorie-free. It is perfect for low-carb baking. It can be mixed into your drinks and food or substitute in flour. Which is what I have done in this recipe. I have halved the amount of whole wheat flour and used oat fiber instead!
This cookies are soft and chewy with big chunks of dark chocolate.
Ingredients (makes 14 cookies):
- 1/2 cup whole wheat flour
- 1/2 cup oat fibers
- 1/4 cup chia seeds
- 1/3 cup hemp seeds
- 1/2 cup rolled oats
- 1/2 cup dark chocolate chunks
- 1/2 tsp baking powder
- 1/4 tsp salt
- 80 g unsalted butter
- 1/8 cup melted coconut oil
- 1/4 cup brown sugar
- 1 tbsp honey (organic)
- 1 whole free-range egg
- 1/2 tsp vanilla bean paste
In a bowl cream butter, honey, melted coconut oil and sugar. Beat in the egg.
Then add the dry ingredients: whole wheat flour, oat fiber, salt, baking powder, chia seeds and hemp seeds. Stir until combined.
Next stir in oats and chocolate chunks!
Drop tbsp of batter onto parchment paper
and bake at 180C for 12 min or until edges are browned.
Remove from the oven and let your cookies cool down completely on a wire rack.
Store them into a jar or air-tight container.