Delicious and Healthy DASH Diet Cookies: Recipes to Satisfy Your Sweet Tooth

The DASH (Dietary Approaches to Stopping Hypertension) diet is recommended by the American Heart Association as one of the healthiest diets. It focuses on reducing high blood pressure through a diet low in salt, saturated fats, processed foods, and alcohol, while encouraging the consumption of whole foods. If you're following the DASH diet, you might think you have to give up desserts, but that's not the case! You can still enjoy treats by making healthier choices and incorporating these DASH diet-friendly cookie recipes into your meal plan.

Understanding the DASH Diet

The DASH diet emphasizes fruits, vegetables, skinless fish and poultry, low-fat dairy, legumes, and whole grains. It's not just for those with high blood pressure; it can be followed as a generally healthy diet for anyone looking to improve their overall well-being. The diet recommends limiting added sugars, typically suggesting no more than three to five tablespoons per week.

Key Ingredients for DASH-Friendly Cookies

When baking cookies that align with the DASH diet, consider these ingredient swaps and additions:

• Whole Grains: Opt for whole grain oats or almond flour instead of refined white flour to increase fiber intake.
• Natural Sweeteners: Use natural sweeteners like maple sugar or coconut sugar in place of refined sugar.
• Healthy Fats: Incorporate ingredients like tahini (sesame seed paste), peanut butter (the natural, creamy kind), or small amounts of butter.
• Dark Chocolate: Choose dark chocolate chips (60-70% cacao) for their antioxidant benefits.
• Fruits and Vegetables: Add fruits like berries or even pureed beans (like white beans or chickpeas) to boost the nutritional value.

DASH Diet Cookie Recipes

Here are several cookie recipes that adhere to the DASH diet principles, offering a balance of flavor and health benefits:

Oatmeal Chocolate Chip Cookies

These cookies combine the goodness of whole grain oats with the antioxidant power of dark chocolate.

Read also: Delicious DASH Diet Treats

Ingredients:

• 2 1/4 cups quick cooking whole grain oats
• 1 tablespoon cornstarch
• 1/8 teaspoon baking powder
• 1/8 tsp. of salt
• 1/2 cup unsalted butter
• 1/3 cup pure cane sugar
• 1/3 cup dark brown sugar
• 1 extra large egg
• 1 teaspoon vanilla extract
• 1/2 cup bittersweet chocolate chips (60-70% cacao)

Instructions:

1. Preheat oven to 375 degrees F.
2. Grind 1 1/2 cups of oats until finely in a food processor/blender/Magic Bullet.
3. Add cornstarch, baking powder, and salt and stir or pulse to combine.
4. In a large mixing bowl, combine butter and sugars until light and creamy.
5. Add egg and vanilla extract and mix until smooth.
6. Add dry oatmeal ingredients to combine.
7. Fold in chocolate chips and remaining cup of oats until evenly distributed in the mixture.
8. Line baking sheets with parchment paper and spoon dough into cookies 2" apart.
9. Bake about 15 minutes until bottom edges reach a golden brown.
10. Cool on parchment then move to wire racks to until cooled completely.

Flourless Tahini Cookies

These cookies utilize tahini, a sesame seed paste, for a unique flavor and healthy fats.

Ingredients:

• Tahini
• Butter
• Coconut sugar
• Natural sweetener
• Egg
• Egg white
• Vanilla
• Oat mixture (specifics not provided, use a combination of rolled oats and oat flour)

Instructions:

1. Position racks in the upper and lower thirds of the oven; preheat to 350°F.
2. Beat tahini and butter in a large bowl with an electric mixer until blended into a paste.
3. Add coconut sugar and natural sweetener; continue beating until well combined-the mixture will still be a little grainy.
4. Beat in egg, then egg white, then vanilla.
5. Stir in the oat mixture with a wooden spoon until just moistened.
6. With damp hands, roll 1 tablespoon of the batter into a ball, place it on a prepared baking sheet, and flatten it until squat, but don’t let the sides crack.
7. Cool on the pans for 2 minutes, then transfer the cookies to a wire rack to cool completely.

Almond Flour Peanut Butter Cookies

These cookies are gluten-free and packed with protein and healthy fats.

Ingredients:

• Almond flour
• Baking soda
• Salt
• Egg
• Peanut butter (natural, creamy)
• Maple sugar
• Vanilla

Instructions:

1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a bowl, mix together almond flour, baking soda, and salt.
3. In a separate bowl, whisk together egg, peanut butter, sugar, and vanilla.
4. Add the dry ingredients to the wet ingredients and incorporate well.
5. Place 2-tablespoon portions of dough on prepared baking sheet, approximately 1-inch apart.
6. Using a fork, press on each cookie to make a crisscross pattern.
7. Bake 10-12 minutes until lightly golden.

Healthier Chocolate Chip Cookies

These cookies use simple ingredient swaps to create a healthier version of a classic favorite.

Ingredients:

• Butter
• Oil
• Brown sugar
• Vanilla
• Salt
• Egg white
• Flour
• Baking soda
• Large chocolate chips

Instructions:

1. Preheat the oven to 350 degrees.
2. In a medium bowl, mix together the butter, oil, and sugar.
3. Add the vanilla, salt, and egg white.
4. In a small bowl, mix the flour and baking soda together.
5. Pour the flour mixture in with the wet ingredients and mix until the batter is no longer lumpy.

Tips for Healthier Baking

Here are some general tips to keep in mind when baking cookies while following the DASH diet:

• Control Portion Sizes: Even healthy cookies should be enjoyed in moderation.
• Read Labels: Pay attention to the sugar and sodium content of your ingredients.
• Experiment with Spices: Use spices like cinnamon, nutmeg, or ginger to add flavor without adding sugar.
• Use Room Temperature Ingredients: For many cookie recipes, starting with butter and eggs at room temperature can improve the texture.
• Underbake Slightly: Underbaking cookies slightly can help them stay soft and chewy.

Beyond Cookies: Other DASH-Friendly Dessert Ideas

If you're looking for more DASH-friendly dessert options beyond cookies, consider these ideas:

Read also: Which Diet is Right for You?

• Dark Chocolate Covered Frozen Bananas: Simply dip bananas in dark chocolate and freeze for a potassium-rich treat.
• Berries and Whipped Cream: Top a cup of your favorite berries with whipped cream or a dairy-free alternative.
• Cherry Crumble: Combine cherries with a vegan, gluten-free crumble topping made from oats and flour.
• Deep Dish Cookie Pie (with a secret ingredient): Puree white beans or chickpeas into the batter for a protein and fiber boost.

Read also: The DASH Diet and Blood Sugar

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