Delicious and Healthy Mediterranean Diet Oatmeal Cookies

For those seeking a guilt-free treat that aligns with the principles of the Mediterranean diet, these oatmeal cookies are a perfect choice. They offer a delightful combination of flavors and textures, incorporating wholesome ingredients that contribute to a balanced and healthy lifestyle. These cookies are not only delicious but also relatively quick and easy to make, making them an ideal option for a simple dessert.

Why Oatmeal Cookies Fit the Mediterranean Diet

The Mediterranean diet emphasizes whole grains, fruits, nuts, and healthy fats. Oatmeal, a key ingredient in these cookies, is a gluten-free whole grain packed with vitamins, minerals, fiber, and antioxidants. Studies have shown that oats can aid in weight loss, lower blood sugar levels, and reduce the risk of heart disease.

This recipe also incorporates other Mediterranean diet staples like almond flour, which provides a gluten-free and protein-rich alternative to traditional flour. The inclusion of raisins adds natural sweetness and a boost of fiber.

Key Ingredients and Their Benefits

• Oats: Use certified gluten-free rolled oats or quick-cooking oats. Oats are a great source of fiber and provide a chewy texture.
• Almond Flour: A gluten-free flour option that adds protein and a slightly nutty flavor.
• Bananas: Ripe bananas replace sugar, egg and fat in cookies.
• Cinnamon: Adds warmth and a festive vibe to the cookies.
• Raisins: Provide natural sweetness and a chewy texture.
• Peanut Butter: Peanut butter is a big part of this recipe. Feel free to use a sugar free peanut butter or another kind of nut butter if you prefer to.
• Chocolate Chips: You can use sugar free chocolate chips or vegan chocolate chips if desired.

Recipe Variations

Vegan Option

To make these cookies vegan, substitute butter with a vegan butter substitute or coconut oil. Use maple syrup instead of honey. Vegan cookies are made without ingredients that have come from animals. You may also be wondering if vegan cookies are good for the Mediterranean diet. The Mediterranean diet shares with the vegan diet an emphasis on healthy ingredients and natural plant based fats such as vegetable oils. Ingredients that are popular in both diets include oatmeal, bananas, and nut based butters.

Gluten-Free Option

Ensure you use certified gluten-free oats to avoid cross-contamination. Almond flour is already a great gluten-free flour option.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Sugar-Free Option

Experiment with sugar substitutes like stevia or erythritol to reduce the sugar content.

Step-by-Step Instructions

Here are two variations of the recipe, one using bananas and another one that does not.

Recipe 1

Ingredients:

• 2 cups rolled oats (old-fashioned)
• ½ cup peanut butter (organic, no added sugar)
• 3 average-sized mashed bananas (about 1 cup)
• ⅓ cup chocolate chips (sugar-free or vegan)
• ⅓ cup chopped nuts
• Optional: grated coconut, chia seeds, pumpkin seeds, dried fruit (raisins)

Instructions:

1. Preheat oven to 325°F (160°C) and line cookie sheets with parchment paper.
2. In a large mixing bowl, blend together the oatmeal, peanut butter, and mashed bananas.
3. Stir in the chocolate chips, nuts, and any optional ingredients until just mixed.
4. Use a scoop to portion out each cookie and press in any additional ingredients while forming the cookies into shape.
5. Bake for 12-14 minutes, or until the edges begin to brown.
6. Allow the cookies to cool on the baking sheet for a few minutes to help them stick together.

Recipe 2

Ingredients:

• ½ cup butter, softened
• ¾ cup coconut sugar
• 1 egg
• 1 teaspoon vanilla extract
• 1 ½ cups almond flour
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• 3 cups rolled oats (certified gluten-free if needed)
• ½ cup raisins

Instructions:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a large mixing bowl, whisk together the softened butter, coconut sugar, egg, and vanilla extract until smooth.
3. In a separate bowl, stir together the almond flour, baking soda, cinnamon, and oats.
4. Add the dry ingredients to the wet ingredients and stir to combine.
5. Gently fold in the raisins until everything is perfectly mixed.
6. Using a medium cookie scoop (about 1 ½ tablespoons), dollop 15 cookies onto the baking sheet.
7. Use your fingers to flatten the dough into a cookie shape.
8. Bake for 9 to 10 minutes, or until the cookies are slightly golden.
9. Allow the cookies to cool on the baking sheet for 5 to 10 minutes before serving.

Tips for Perfect Cookies

• Dough Consistency: For a chewier cookie, let the mixed dough sit in the fridge for 30 minutes to an hour to allow the oats to absorb more liquid.
• Baking Time: Watch the time carefully to prevent burning.
• Cooling: Be diligent about letting the cookies cool on the baking sheet, as they are very soft when warm.
• Storage: Store cookies in an airtight container at room temperature or in the fridge for up to 1 week. For longer storage, layer with parchment paper in a freezer-safe bag or container for up to 3 months.
• Optional Ingredients: Feel free to add additional ingredients such as dried fruit like raisins. Adding optional ingredients may mean that you will need to adjust other ingredients to help these cookies stick together, retain their texture or even have a good taste.
• Fat Content: Because there is not a lot of fat in these cookies, they may burn faster in the oven. I recommend keeping a close eye on them while they are baking.
• Cookie Shape: You may also need to shape your cookies to your liking. I say this because some folks prefer a fatter cookie while others like a flatter cookie.

Substituting Butter with Olive Oil

Replacing butter with olive oil is a healthy choice, and it adds more flavor and crunchiness to the cookies. Olive oil is a constant in Italian kitchen habit.

Other Healthy Additions

Consider adding ingredients like chopped nuts, seeds (such as chia or pumpkin seeds), or grated coconut to boost the nutritional value and flavor of these cookies.

Serving and Enjoying

These cookies are perfect as a snack, a light dessert, or even as a part of a quick breakfast. Enjoy them with a glass of milk, a cup of tea, or alongside a fruit salad for a complete and balanced treat.

Read also: Delicious Mediterranean Recipes

Read also: Mediterranean Diet, Instant Pot Style

tags: #mediterranean #diet #oatmeal #cookies