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Cookies are a lovely way to introduce of baked goods to your kids, but here’s the catch: it better be packed in nutrients, lower in sugar with traces of heart-healthy nuts and fibre rich oats than the average cookie. It can be a struggle to ensure your kids are armed with healthy yet delicious cookies and snacks to sustain their energy between meals. But just remember: the key is always to make sure there are a right amount and balance of healthy fats and proteins. Too much sugar equals a sugar rush resulting in crazy kids running around and bouncing off the walls, which we would like to prevent at all costs. We’ve scoured the net and found some recipes which we have modified to suite children better. Check out these children-friendly relatively healthy cookie recipes for all little cookie monsters out there. Peanut Butter and Banana Cookies The classic pairing of peanut butter and banana is making its way into a tray of a fresh batch of healthy cookies! With the addition of wholesome oats and dark chocolate, you can also call it guilt-free cookies. But the best thing about these cookies is that the kids don’t need to wait too long to eat them. Which is a good thing because we all know how much they hate waiting, especially when they can already smell the good aroma from meters away. Recipe Adapted and modified from here. Ingredients - 2 large ripe bananas, mashed - 1 cup natural peanut butter - 2 ½ cups instant oats - 1/2 tsp salt - 1 ½ tsp cinnamon - 2 tbsp brown sugar - 2 ½ tbsp honey - 1 ½ tbsp pure maple syrup - 1 tsp vanilla extract - 1/4 cup dark chocolate chunks Methods - Preheat oven to 175 °C and line a baking sheet with parchment paper. - In a large bowl, mix the bananas and peanut butter until well combined. - Add in the maple syrup, honey, brown sugar, vanilla, salt and cinnamon and mix well. - Fold in the oats and dark chocolate chunks until evenly combined. - Shape 2 tablespoon portion of the dough into your preferred cookie shapes onto the prepared baking sheets. - Bake for 15 minutes or until it is golden brown. - Allow the cookies to cool on the sheets for 5 minutes before transferring to a wire rack to cool completely. - Serve! Sweet Potato and Coconut Cookies These could very well be the new favourite cookies for your kids! I could go on and on about how healthy and nutritious they are, but I don’t want to keep you from baking these cookies much longer. The sweet potatoes add a natural sweetness, colour, and texture to the cookies, which means far less oil and fat than most other cookies! Don’t get me started with the coconut: my favourite part of the recipe! Recipe Adapted and modified from here. Ingredients - 2 eggs, lightly beaten - ¾ cup sweet potato, mashed - ½ cup coconut milk, reduced fat - 1/3 cup maple syrup - 1 tbsp vanilla extract - 2 tbsp olive oil - ½ cup coconut flour - 1 ¼ cup rolled oat - 2/3 cup shredded coconut, unsweetened - ½ tsp baking powder - 1/4 tsp baking soda - 1/4 tsp salt - ½ cup pecans chopped Methods - Preheat oven to 175 °C and line a baking sheet with parchment paper. - In a large bowl, mix the eggs, sweet potato, coconut milk, maple syrup, vanilla extract and olive oil until well combined. - In a separate mixing bowl, stir together the dry ingredients together. - Pour the dry mixture in with the wet ingredients and mix until well combined - Add in the maple syrup, honey, brown sugar, vanilla, salt and cinnamon and mix well. - Fold in the oats and dark chocolate chunks until evenly combined - Shape 2 tablespoon portion of the dough into your preferred cookie shapes onto the prepared baking sheets. - Bake for 20 minutes or until it is slightly browned and firm. - Allow the cookies to cool on the sheets for 5 minutes before transferring to a wire rack to cool completely. - Serve! Pumpkin Oatmeal Cranberry Cookies I know the fall season has passed already but living in Malaysia, we have pumpkin all year long! Yay! That being said, pumpkin oatmeal cranberry cookies anyone? It’s soft, chewy, deliciously comforting for an afternoon snack in school. The cranberries give a hint of tanginess that balances the sweetness of the pumpkin while improving your kid’s immune function! Recipe Adapted and modified from here. Ingredients - 2 cups oat flour - 1 cup whole rolled oats - 1 tsp baking soda - 1 tsp cinnamon - ½ tsp sea salt - ¼ tsp nutmeg - ¾ cup canned pumpkin puree - ¾ cup cane sugar - ½ cup coconut oil, melted and warm - 1 tsp vanilla extract - ½ cup dried cranberries Methods - Preheat oven to 190 °C and line a baking sheet with parchment paper. - In a large bowl, mix together the oat flour, whole rolled oats, baking soda, cinnamon, salt, and nutmeg. - In a separate mixing bowl, stir together the pumpkin, sugar, coconut oil and vanilla. - Pour the pumpkin mixture in with the dry ingredients and mix until well combined. - Fold in the dried cranberries until evenly combined. - Scoop 1 dollop of the dough onto the prepared baking sheets. - Bake for 15 – 20 minutes or until the tops have browned. - Allow the cookies to cool on the sheets for 5 minutes before transferring to a wire rack to cool completely. - Serve! Oatmeal Raisin Cookies It’s nothing new or fancy, just classic homemade goodness that you crave now and then. It’s an old standby that everyone loves, and can rarely go wrong. Same goes for this recipe, only that it is much healthier! Soft, chewy and packed with raisins, the kids will never realise that it is a healthier version. If you’re planning to pack the cookies for tomorrow’s lunch, make sure to pack it in advance before everyone in the house munches them down in an hour or two! Recipe Adapted and modified from here. Ingredients - 1 cup instant oats - ¾ cup whole wheat flour - 1 ½ tsp baking powder - 1 ½ tsp ground cinnamon - ⅛ tsp salt - 1 ¾ tbsp unsalted butter, melted - 1 large egg, room temperature - 1 tsp vanilla extract - ¾ cup brown sugar - ¼ cup raisins Methods - In a large bowl, mix the oats, flour, baking powder, cinnamon, and salt until just combined. - In a separate mixing bowl, stir together the unsalted butter, egg, vanilla and brown sugar. - Pour the dry mixture in with the wet mixture and mix until just incorporated. - Fold in the raisins until evenly combined. - Chill the cookie dough for 30 minutes. - Preheat oven to 165 °C and line a baking sheet with parchment paper. - Scoop 1 dollop of the dough onto the prepared baking sheets. - Flatten the dough slightly. - Bake for 10 – 15 minutes or until lightly browned. - Allow the cookies to cool on the sheets for 5 minutes before transferring to a wire rack to cool completely. - Serve! Banana Blueberry Breakfast Cookies The recipes are super easy to make but even easier to devour with the amount of juicy blueberries in each bite! Chewy and irresistible with just the right amount of nutrition for an afternoon snack. Definitely children approved (and adults too!) Recipe Adapted and modified from here. Ingredients - 2 ripe bananas, mashed - 1/2 tsp vanilla - 1/4 tsp cinnamon - 1 ½ cup rolled oats - 3 tbsp coconut oil, melted - 1 cup fresh blueberries - ¼ cup chopped walnuts Methods - Preheat oven to 175 °C and line a baking sheet with parchment paper. - In a large bowl, mix the bananas, vanilla and cinnamon until just combined. - Add the rolled oats and oil until well combined. - Gently fold in the fresh blueberries and walnuts until evenly combined. - Fold in the oats and dark chocolate chunks until evenly combined. - Shape 1 tablespoon portion of the dough into your preferred cookie shapes onto the prepared baking sheets. - Flatten it slightly. - Bake for 15 – 20 minutes or until golden brown. - Allow the cookies to cool on the sheets for 5 minutes before transferring to a wire rack to cool completely. - Serve! Lemon Poppy Seed Bites Lemon enthusiast, rejoice! These oh-so-healthy cookies which definitely didn’t look or taste like one, are so soft, chewy and bursting with the tart citrus flavour from the juice and zest! As intense as it is, these cookies are sweet enough to keep kids coming for more and more. Needless to say, the plate will be empty before you know it. Recipe Adapted and modified from here. Ingredients - 1 ¾ cups all-purpose flour - ½ tsp baking powder - ½ tsp cream of tartar - ¼ tsp salt - 1 ½ tbsp poppy seeds - ¾ cup sugar - 4 tbsp unsalted butter, room temperature - 1 egg - 1 ½ tbsp honey - 3 tbsp grated lemon zest - 3 ½ tsp fresh lemon juice Methods - In a large bowl, sift together the flour, baking powder, cream of tartar, salt and poppy seeds. - In another bowl, beat the butter and sugar on medium high until light, pale and fluffy. - Add the egg, honey, lemon zest and lemon juice until just combined. - Gradually add the dry ingredients and mix until just combined. - Cover the dough with plastic and chill for 30 minutes. - Preheat oven to 200 °C and line a baking sheet with parchment paper. - Shape 2 tablespoon portion of the dough onto the prepared baking sheets. - Allow some gaps in between each dough for it to spread. - Bake for 10 – 12 minutes or until the top of the cookies begins to crack. - Allow the cookies to cool on the sheets for 5 minutes before transferring to a wire rack to cool completely. - Serve! Carrot and Apple Breakfast Oat Cookies We all know that vegetables can be the biggest enemy to some children, but in this case, it’s probably their bestest friend! These breakfast cookies are packed with whole wheat and oats which will help kids feel full for an extended period of time! Bananas in this recipe help to naturally sweeten the cookies and sneak in those vegetables for picky eaters out there. Yummy! Recipe Adapted and modified from here. Ingredients - 2 cups whole wheat flour - 1 cup rolled oats - ½ tsp baking powder - ¼ tsp baking soda - ½ tsp cinnamon - 1 egg - 1/3 cup coconut oil, melted - ¼ cup honey - 1 tsp vanilla extract - 1 cup carrot, grated - 1 cup apple, grated - 1 banana, mashed Methods - Preheat oven to 175 °C and line a baking sheet with parchment paper. - In a large bowl, mix the whole-wheat flour, oats, baking powder, baking soda, and cinnamon. - In another bowl, beat the egg and add the coconut oil, honey and vanilla extract. Mix until just combined. - Gradually add the wet ingredients to the dry ingredients and mix until well combined. - Fold in the grated carrot, apple, and banana until evenly combined. - Shape 1 tablespoon portion of the dough into balls onto the prepared baking sheets. - Flatten it lightly and leave a gap in between each cookie. - Bake for 13 – 15 minutes or until the top of the cookies begins to crack. - Allow the cookies to cool on the sheets for 5 minutes before transferring to a wire rack to cool completely. - Serve! We bet that healthy has never tasted this good. Your children don’t have to know how healthy these cookies are – let it be a secret between us! Have fun baking them (and of course, eating them as well). Comment down below your favourite healthy cookies for the children!
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Čokolada-mango-čija puding s jagodama (za 2 osobe) Sastojci: - 2 kašike čija semenki, - 1 čaša vode, mleka ili kokosove vode, - 1 kašika kakao praha, - 1,5 kašika agavinog sirupa (ili neki drugi sirup po želji), - 1 mango, - 2 kašike čvrstog jogurta, - 100 gr. jagoda Priprema: Veče pre u jednoj posudi pomešajte 2 pune kašike čija semenki sa 1 čašom bilo kakve tečnosti (vode, mleka, kokosove vode) i 1 punom kašikom kakao praha. Zasladite po želji šećerom, medom, agavom. Nekoliko puta promešajte, s razmakom 10 minuta, pa ostavite preko noći u zamrzivaču (minimalno 4 sata) da se stegne u čija puding. Drugi dan narežite jedan mango na kockice i pomešajte ga sa 2 kašike čvrstog jogurta, po mogućnosti grčkog, i malo sirupa od agave, pa štapnim mikserom ili u blenderu usitnite dok ne dobijete glatku, gustu masu – puding od manga. Izvadite čija puding iz frižidera, lagano ga promešajte i razdelite u čaše ili šoljice za serviranje, do trećine visine. Sipajte mango puding do dve trećine visine, pa potom dodajte sveže narezanog voća, poput jagoda i po vrhu prelijte javorovim sirupom po želji. Banana hleb sa čija semenkama Sastojci: - 3 što zrelije banane (zgnječene viljuškom), - 2 kašike meda, - 2 kašičice ekstrakta vanile, - 2 jaja, - ¼ čaše kokosovog ulja (prethodno rastopljenog), - 2 čaše amarant brašna, - prstohvat soli, - 1 kašičica praška za pecivo, - 1 kašičica sode bikarbone, - 1/3 čaše čija semenki Priprema: Zagrejte rernu na 190 stepeni. U jednoj posudi pomešajte sve suve sastojke ( amarant brašno, so, prašak, sodu i chiu), a u drugoj posudi sve mokre sastojke (banane, med, vanilu, jaja i ulje). Potom suve sastojke sipajte u mokre i pomešajte mikserom. Posudu za pečenje prekrijte papirom za pečenje, pa sipajte testo za kolač. Možete ga po želji posuti orašastim plodovima, izrendanom tamnom čokoladom, cimetom, kakao prahom… I peći 30-tak minuta. Izvadite i ostaviti 10-tak minuta da se ohladi, pa izrežite i poslužite kao kolač samoga ili uz sladoled, džem, med… Pogačica od čija semenki i limuna Sastojci: - 450 gr kinoinog brašna (ili kinoine pahuljice) - 1/2 kašičice praška za pecivo - 1/2 kašičice sode bikarbone - 1/4 kašičice soli - 50 gr čija semenki - 1 kašika kokosovog brašna - 50 gr kokosovog ulja (tvrdog, iz frižidera) - 1 jaje - 1/2 kašičice vanile - 1 kašika sveže ceđenog limunovog soka - 1 kašika izrendane kore limuna ili pomorandže - med ili šećer po želji Priprema: Zagrejte rernu na 180 stepeni. Ako sami meksate kinoine pahuljice, ubacite ih u secko i miksajte 10-15 sekundi, dok ne dobijete usitnjenu, brašnastu teksturu. U secko u kojem se nalazi kinoino brašno dodajte prašak za pecivo i sodu bikarbonu,kokosovo brašno i so pa dobro promešajte dok ne dobijete jednoličnu smesu. Dodajte čija semenke zatim ponovo dobro promiksajte. Iz frizidera izvadite kokosovo ulje i nožem razbijte na manje komadiće. Ubacite i usitnite kokosovo ulje u mikser i miksajte par sekundi. Dodajte jaje, med (ili šećer), vanilu, sveže ceđeni limunov sok i izrendanu koru limuna (ili pomorandže) te ponovo miksajte dok se smesa ne ujednači. Smesu istresite na zagrejan pleh, na koji ste prethodno stavili papir za pečenje. Pustite par minuta da odstoji kako bi kokosovo brašno pokupilo što više tečnosti. Oblikujte pogačicu u oblik kruga pa nožem zarežite na 6 delova kako biste pogačice lakše izvadili kad budu pečene. Pecite 15 minuta. Izvadite iz rerne, oštrim nožem potpuno razdvojite pogačice prema zarezanim linijama pa vratite u rernu na još 3 minuta kako bi rubovi bili hrskavi. Bezglutenska čija pica Sastojci: Za testo: - 50 gr čija semenki - 1,5 dl vode - 3 kašike kinoinog brašna - 1 kašičica origana - 1 kašičica pinjola (naseckanih na sitno) - 1 kašičica suncokretovih semenki (naseckanih na sitno) - 1/2 kašičica soli Za nadev: - 0,5 dl soka od paradajza - 10 cherry paradajza (narezanih na četvrtine) - 4 šampinjona (narezani na kolutove) - šaka rukole - 50 gr naribanog sira - bosiljak - origano - so i biber po želji Priprema: U posudi promešajte čija semenke, kinoino brašno, vodu, origano i so pa pustite da upije vodu. U smesu dodajte narezane pinjole i suncokretove semenke zatim promešajte dok ne dobijete jednoličnu smesu. Smesu istresite na pleh u kojem je papir za pečenje i razvucite tako da smesa bude oko 1cm debljine. Pecite u rerni na 175 stepeni 30-40 minuta ili dok ne postane hrskavo. Izvadite iz rerne, dodajte nadev (osim rukole) zatim vratite u rernu još 10 minuta, na kraju dodajte još malo sira i svežu rukolu. Uživajte! Kinoini keksići sa čija semenkama Sastojci: - 1,5 kašika čija semenki - 0,5 dl bademovog ili nekog drugog mleka - 2 banane (oguljena i zgnječena) - 150 gr kinoinih pahuljica - 50 gr urmi (naseckanih na sitno) - 50 gr izrendane tamne čokolade - 1 kašika maslaca od badema - cimet Priprema: Zagrejte rernu na 180 stepeni. U manjoj posudi promešajte čija semenke i bademovo ili neko drugo mleko i pustite da odstoji 10-ak minuta dok ne dobije želatinastu teksturu. Smesu istresite u veću posudu i dodajte zgnječenu bananu, kinoine pahuljice, maslac od badema i cimet zatim mešajte dok smesa ne postane jednolična. Nežno umešajte komadiće čokolade i urmi. Oblikujte manje keksiće i stavite na papir za pečenje. Pecite 17-20 minuta, odnosno dok dno keksića ne dobije zlatno-smeđu boju. Uživajte! Puding od čija semenki i kikirikija Sastojci: - 30 gr čija semenki - 2 dl bademovog ili neko drugo mleko - 4 urme - 1 kašika kakao praha - 1 kašičica ekstrakta vanile - 1/4 kašičice soli - 1 kašika meda (ili šećera) - šaka kikirikija - 1/2 na kolutove narezane banane Priprema: Pomešajte čija semenke, bademovo ili neko drugo mleko i urme zatim ostavite 45 minuta da odstoji, kako bi se pretvorilo u želatinastu smesu. Dodajte ostale sastojke (osim kikirikija i banane) i umutite. Istresite u posudu pa na vrh dodajte kikiriki i narezanu bananu. Šašava pica Sastojci za testo za 2 osobe: - 4 jaja - 4 kašike maslinovog ulja - 170 gr mlevenih badema - 2 kašike čija semenki razmućenih u duplo više (4 kašike) vruće vode - 2 kesice praška za pecivo - 180-200 gr izrendanog sira za pizzu - Malo soli - Vegeta ili mediteranski začini Priprema testa: Rernu prethodno zagrejati na 180°C. Umutite jaja, ulje, so i začine za koje ste se odlučili zatim dok mutite lagano ubacujte razmućene čija semenke, mlevene bademe, izrendani sir i prašak za pecivo. Pleh obložite papirom za pečenje, a smesu koju ste dobili tanko rasporedite po celom plehu. Pecite 10 minuta na 180°C. Vaše je testo sada spremno! Priprema pizze: Na testo razmažite pasiran paradajz koju ste prethodno malo posolili. Kasnije dodajte sve ono što najviše volite na pizzi- pršut, mozzarellu ili povrće. Posloženu pizzu pecite na 200°C još 15-ak minuta. Čija puding Sastojci za 2 obroka: - ¼ šalice čija semenki - 1 šoljica vode (preporučujemo bademovo mleko) - ¼ kašike cimeta - ¼ kašike vanilinog šećera - 2 urme (bez koštica) Priprema: Stavite čija semenke u posudu pa ih pospite sa vodom ili mlekom. Dodajte ostatak sastojaka i pustite da sve odstoji 30 minuta povremeno mešajući. Kada je smesa dovoljno gusta možete početi raditi desert. U posudu prvo stavite 2-3 kašike guste smese pa malo sezonskog voća (šumsko voće,jabuke ili banane) zatim opet guste smese i tako do vrha posude „gradite“ svoj puding. Možete ga završiti s nekoliko kupina i malina na vrhu. Hrskavi slatki keksići Sastojci: - 1 šoljica bademovog ili amarant brašna - 1 kašika kokosovog ulja - 1 kašika meda - 1 kašika čija semenki - 3 kašike vode - 1 kašičica cimeta - Malo soli Priprema: Pomešajte čija semenke s vodom i ostavite 10-15 minuta. Rernu prethodno zagrejte na 180°C. Sve sastojke pomešajte (dovoljno je rukom). Pleh obložite papirom za pečenje i smesu ravnomerno nanesite na pleh. Pecite 10 minuta pa izvadite i izrežite na kockice, zatim vratite još 5 minuta na 180°C i potom smanjite na 150°C i pustite da se 30 minuta na toj temperaturi suše. Čija preliv Potrebni sastojci: - 1/3 šoljice maslinovog ulja - 2 kašike jabukovog sirćeta - 1 kašika čija semenki - 1 kašika meda - prstohvat soli Priprema: Umutite zajedno sve sastojke i poslužite s bilo kojom salatom. Čija nugeti Sastojci: - 400 gr pilećih prsa - ½ šoljice lanenih semenki - ¼ čija semenki - 30gr izrendanog parmezana - Malo soli - Kašičica origana - Kašičica bosiljka - 2 češnja belog luka (usitnjenog) - 2 jaja Priprema: Rernu zagrejati na 200°C. Namažite pleh maslacem. U posudi dobro promešajte laneno seme, čija semenke, parmezan, so, origano, bosiljak i beli luk. U drugoj posudi dobro izmutite jaja. Piletinu izrezanu na kockice ubacite u jaja, a potom dodajte drugu smesu s čija semenkama. Svaki komad piletine zajedno sa smesom oblikujte u kugle i stavite na pleh. Za 25 minuta „nuggetsi“ su gotovi. (Ako vam je ostalo viška smese bez piletine, napravite prazne kugle koje su takođe ukusne) Sladoled od čija semenki i malina Lagano, neobično, osvežavajuće… Potrebno je (za 6 kalupa) : - 400 ml bademovog mleka - 3 kašika čija semenki - 200 gr malina - meda po želji (2-3 kašike) Način pripreme: U činiju sipati bademovo mleko, dodati med i dobro promešati, a onda i čija semenke. Ostaviti par minuta da odstoji,zatim promešati i smesu staviti u frižider na sat-dva. Kada je izvadite iz frižidera videćete da se vidno zgusnula, promešti i onda punite kalupe za sladoled i ubaciti koju malinu u kalup. Kalupe zatim staviti u zamrivač na 4-5 sati a najbolje preko noći. Čija puding Potrebno je (za 3 osobe) : - 100 ml čija semenki - 400 ml vode - 40 gr (sirovog) badema - 2-3 kašičice meda - 2 kašičice (sirovog) kakaa Način pripreme: U blender staviti badem i vodu pa samleti (da dobijemo bademovo mleko) a onda preliti preko čija semenki, dodati kakao, med i sve dobro promešati. Ostaviti par minuta, opet promešati, poklopiti i ostaviti preko noći u frižideru. Čija vočna salata Sastojci : - 1 pomorandža - 1 banana - 1 jabuka - 1 kivi - 2 male kašike čija semenki - 1/2 dcl soka od pomorandže Čija semenke natopiti u sok od pomorandže najmanje 10 min. U međuvremenu, izrezati voće na komade, preliti čija semenkama i sokom od pomorandže, a po želji zasladiti. Voće kombinujte po želji i prema sezoni. Preporučena dnevna doza je 15 grama. Limunada od čije Sastojci: 100 gr čija semena, 1 limun, ½ litre vode, šećera po ukusu. Priprema: Pomešajte čija seme sa vodom i dodajte sok od jednog limuna i šećer. Ovo piće je poznato u Meksiku i Centralnoj Americi kao “chía fresca”.