Oat bran is a unique product and a complete source of fiber for our body. Bran is useful to eat in case of high cholesterol and poor metabolism; it improves intestinal motility, removes harmful toxins and accelerates the process of losing weight.
That is why nutritionists around the world recommend including oat bran in your daily diet. Although bran cannot boast of excellent taste, you can use it to prepare many delicious dishes, including desserts. For example, oat bran cookies, which not only adults, but also children will love.
Main principles of cooking
Many of us love sweets. It is very difficult to live without sweets with sugar, because then even the tea turns out tasteless. But you will have to take this step if you want to have a thin waist and good health.
We have all probably dreamed at least once of not denying ourselves our favorite sweets and being slim. And nutritionists, together with culinary specialists, have long found a way to combine the seemingly incompatible.
Perhaps everyone knows about the benefits of oatmeal. It has a lot of fiber, vitamins and minerals. It is no secret that this cereal has a high calorie content, but all calories are not harmful, and they do not turn into fat.
Moreover, the dietary fiber in it helps speed up metabolic processes in the body and improve intestinal function, and even cleanse cholesterol.
How to make oatmeal cookies without sugar so that they are healthy:
- butter should be removed from the recipe, and vegetable oil should be used instead;
- If the ingredients include eggs, then they can be used, but without the yolk, since it contains a lot of fat.
- Oatmeal is easy to prepare using a coffee grinder or blender.
If you like cookies with fillings, then dried apricots, walnuts and dates or dried fruits are perfect. But even here it is better not to forget that you should not overeat, especially when it comes to harmless dietary and Lenten sweets. But 2-3 cookies with a cup of tea won't hurt.
Cookies with berries
Fortunately for those with a sweet tooth, the Dukan diet allows the use of berries, but not more than one glass.
Ingredients:
- Oatmeal - one glass.
- Skim milk or kefir - one glass.
- Eggs – two pieces.
- Baking powder - one sachet.
- Berries - half a glass. It is better to take frozen ones, so they will not lose their shape during baking and will not become soggy.
- A pinch of salt.
- Sweetener to taste.
Recipe No. 1: Lenten oatmeal cookies without flour and sugar
For 12 pieces you will need:
- 330 g rolled oats;
- 170 g pitted dates;
- 170 g walnuts;
- 60 g vegetable oil;
- 60 g warm water;
- 60 g sweet syrup;
- vanillin;
- baking soda on the tip of a knife and lemon juice to “quench” it.
Cooking process
These delicious sweets are easy to prepare:
- chop all the dried fruits after soaking them in water;
- chop the nuts (the smaller the better);
- put all the ingredients in one bowl along with the oatmeal);
- in a separate bowl, combine vegetable oil, sweet syrup, and soda, which must first be quenched with lemon, add vanillin;
- pour the aromatic liquid over the oatmeal cookies with dried fruits, mix everything into the dough;
- from the resulting mass you need to form small cookies;
- Place on parchment paper and place on a baking sheet;
- they need to be baked in the oven at a temperature of +175;
- When the cookies are ready, they need to be taken out but allowed to cool.
When the sweets have cooled, they can be removed and served with tea. Enjoyment is guaranteed, and, importantly, it is not only very tasty, but also healthy. And, most importantly, it does not harm your wasp waist and slender legs.
Shortbread cookies with almond flavor
Ingredients:
- Low-fat cottage cheese - three tablespoons. Preferably liquid, but if this is not the case, then regular cottage cheese can be diluted with milk and mixed thoroughly.
- Eggs – two pieces.
- Oat bran - three tablespoons.
- Wheat bran - one tablespoon.
- Corn starch - two tablespoons.
- Baking powder - one sachet.
- Sweetener to taste.
- Almond flavoring.
- You can also use almond flakes to decorate the cookies, but this is optional.
Recipe No. 2: Eggless oatmeal cookies with dried fruits
The recipe for this sweet is incredibly simple to enjoy; you don’t even need eggs. But the taste does not suffer at all, nor does the quality. Without much effort you can prepare 10 cookies for tea.
Here's what you need for this:
- 1 banana;
- 1 pitted plum;
- 300 g of flakes;
- a handful of dried fruits;
- favorite nuts;
- a tablespoon of any vegetable oil;
- cinnamon (as much as your heart desires).
Cooking process
With so many ingredients you can easily bake a delicious dessert. Here's how to do it:
- cut banana and other fruit very finely;
- crush nuts;
- mix everything in a blender or food processor;
- In a bowl, mix the cereal and fruit and nut mixture, it is important to mix thoroughly until smooth;
- add dried fruits and cinnamon to the mixture, mix;
- add the selected vegetable oil (preferably refined);
- Place the mixture in the refrigerator for 30-40 minutes;
- when the dough has frozen, you need to form small spheres the length of your finger from it, which will turn into cookies after baking;
- For baking you need an oven preheated to 180-200 degrees.
As a rule, baking takes about forty minutes, but it all depends on the oven. When the cookies are browned, they can be removed. They should cool down and can be served.
Cookies with coconut
Coconut-oatmeal cookies according to Dukan, the recipe for which we will consider below, can please any connoisseur of sweets. And it doesn’t matter whether he’s losing weight or not.
Ingredients:
- Oat bran - five tablespoons.
- Dry skim milk - four tablespoons.
- Soy protein isolate (other protein powders will also work) – four tablespoons.
- Egg yolk – three pieces.
- Low-fat cottage cheese – 100 grams.
- Sweetener to taste.
- Coconut flakes – 100 grams.
- Flavor "Coconut".
- You can add vanilla if you wish.
Recipe No. 3: It's time to say goodbye to butter, and to flour too
This recipe is perfect for anyone with a sweet tooth, although they do not contain any wheat flour or butter, and they are also prepared without sugar, which does not affect the taste, but only adds advantages to this cookie. The whole secret lies in the list of ingredients. And here they are:
- 500-600 g oatmeal;
- 3 small chicken eggs;
- raisins, berries and favorite dried fruits;
- 3 tablets of sweetener or honey;
- 0.5 teaspoon vanillin;
- cinnamon.
Cooking process
These amazing diet sweets are incredibly easy to prepare. When the ingredients have already been bought, taken out and ready to work miracles, follow the plan below:
- set the oven to warm up to 180 degrees;
- the eggs need to be separated - no yolks are needed, but the whites should be thoroughly beaten, adding vanillin;
- take a larger bowl and mix the cereal, ground cinnamon, sugar substitute or honey, and then add dried fruits;
- combine everything together and knead until smooth;
- now the fun part - form the cookies and place them on paper on a baking sheet;
- they need to be baked for about thirty minutes, but maybe longer - look at the color;
- remove and cool;
- Serve with unsweetened tea or cocoa.
The recipe is very simple, and even a child can handle it.
Diet food
Proper or dietary nutrition is the key to a slim figure and excellent health. With proper nutrition, you can and should eat a variety of foods. The main thing is to learn how to cook it correctly, replacing all the harmful ingredients with healthier ones.
For example, instead of pork meat it is better to use chicken, instead of a loaf - whole grain bread or crispbread, and you should prefer green tea or plain water to store-bought juices.
The method of preparation also plays an important role: with proper nutrition, you should avoid fried foods. Products can be boiled, stewed, baked or cooked in a frying pan without oil.
Those who have mastered the rules of dietary nutrition know that you can effectively lose weight and eat tasty food at the same time. Even desserts are not prohibited. In any recipe, you can replace wheat flour with buckwheat or rye, sugar with stevia, condensed milk with homemade protein cream, chocolate glaze with low-fat cocoa glaze.
4th recipe: “According to Dukan”
There is a belief that diet food cannot be filling. But there is a recipe for cookies that will fill you up in the middle of a working day and give you strength, without being stored as fat.
For “sugar-free cookies” you need:
- 5 tbsp. l. oatmeal or bran;
- 5 spoons of yogurt;
- 2 t. sweetener;
- a pair of eggs;
- 1 person soda or baking powder.
Cooking process
Preparing them is very simple, there are few processes and even a person who is very far from baking can cope with them. Cooking method:
- set the oven to 185 degrees and let it warm up;
- mix two eggs and sweetener in a large bowl;
- add cereal, yogurt and baking powder to a bowl, mix well;
- Form the dough into cute cookies and place on a baking sheet.
In about 20 minutes they will be ready, but do not rush to remove them, as they may stick to the baking sheet. But as soon as they cool down, you can put them in a beautiful vase and enjoy the amazing taste.
Curd
Diet cookies can be made not only from oatmeal and bran, but also from cottage cheese.
Required ingredients:
- 250 grams of low-fat cottage cheese;
- 2 teaspoons honey or other sweetener;
- 100 grams of oatmeal or flour;
- 1 egg;
- baking powder.
Place the cottage cheese in a deep bowl, add sweetener, egg white, baking powder and sifted oatmeal, mix all ingredients thoroughly. After this, put the dough in the refrigerator for half an hour. Remove the “rested” dough from the refrigerator, roll out on a floured surface and form cookies, place on a baking sheet and bake at 180 degrees for 20 minutes.
5th recipe: Sugar-free milk-based yummy
This recipe is not only tasty and dietary, but can also be beneficial, especially for those who suffer from gastrointestinal problems. You can make a dozen cookies with a minimum of ingredients in just half an hour.
You need:
- a glass of cereal;
- a glass of kefir or yogurt;
- pear;
- half a glass of dried fruit;
- 3 tablespoons of liquid honey;
- Baking powder;
- cinnamon.
Cooking process
It’s very easy to cook, you don’t need any special devices or utensils, and it won’t take much time. First you need to thoroughly mix the chopped oatmeal, honey, baking powder and cinnamon in a bowl. Then pour in the kefir and after stirring you will have something like a viscous porridge in a bowl.
Then this consistency should be left to swell for about forty minutes. While the dough base is rising, you need to pour boiling water over the dried fruits, then dry them and grind them in a blender, do the same with the pear (without the crust).
But all excess juice should be drained off, otherwise the cookies will not stay together. When the oatmeal dough base grows in size, add fruit to the bowl and knead everything. Make small spheres from the dough that need to be flattened.
Baking will take about 40-50 minutes. Cool and you can savor it without harming your figure and benefiting your stomach.
Types of bran cookies
If we are looking for a recipe for such cookies, then most often we come across oatmeal cookies. In fact, there are different types of bran: corn, rice, barley, wheat, but their properties do not change depending on their type. The same recipe can be used to make any type of cookie. You will get delicious cookies, the taste of which will not get boring with monotony, and the calorie content will only please you.
If you liked our recipe, share it with your friends on social media. networks. Bon appetit!
6th recipe: “Curd option”
These cookies are perfect for lunch snacks. It’s definitely healthier than any other bars and snacks, and your stomach will only thank you. For healthy cottage cheese cookies you will need:
- 100-150 g chopped oatmeal;
- 120 g low-fat cottage cheese;
- 3 squirrels;
- melted honey;
- cinnamon, raisins and dried apricots.
This recipe is extremely easy to prepare:
- the oven needs to be preheated;
- cut dried apricots and mix with raisins;
- Place all ingredients in a bowl and knead into a thick dough;
- form small balls with your hands, flatten them with your fingers or a spoon so that they look like cookies;
- They should bake for about half an hour on parchment paper, after which they need to be taken out.
You can serve them on their own for tea or with jam or syrup.
Crispy cookies
To get especially crispy Dukan cookies, you can use this recipe.
Ingredients:
- Low-fat cottage cheese – 50 grams.
- Egg white – one or two pieces.
- Corn starch - two tablespoons.
- Dry skim milk - two tablespoons.
- Baking powder - one sachet.
- Sweetener to taste.
- Food flavoring “Vanilla” - 5-10 drops.
- A pinch of salt.
7th recipe: “Bran and oatmeal”
This cookie combines the main thing: nutritional value and dietary content, as both the ingredients themselves and the final product are very low in calories.
You need to prepare:
- a glass of oatmeal;
- a glass of bran;
- spoon of raisins;
- a spoonful of sunflower oil;
- 1.5 spoons of oatmeal flour;
- egg white;
- 60 g raisins.
Cooking process
Preparing this is as easy as shelling pears, in order to please your family with fresh and healthy sweets, you need to get up early just half an hour. It is prepared like this:
- First, bran, flakes and raisins are mixed;
- then honey and vegetable oil are added there (it is important that the honey is melted);
- The preparation of the dough is completed by adding protein and flour.
The dough should be thick and homogeneous. If it sticks to your fingers, sprinkle with flour. Place the cookies on parchment and bake for about twenty minutes in the oven. It can be considered ready if it turns golden brown.
Before enjoying it, you should cool it down. It is better to eat it on the same day, as it becomes tough the next day.
Tofu cookies
Tofu is a curd made from soybeans. Contrary to popular belief, soy is very beneficial for the body, especially for women's health. It slows down the aging process, normalizes hormonal levels and promotes weight loss. Nutritionists recommend including tofu in your diet at least once a week. It can be added to Dukan cookies to increase protein and add flavor.
Ingredients:
- Oat bran - four tablespoons.
- Wheat bran - two tablespoons.
- Tofu – 150 grams.
- Eggs are one piece.
- Sweetener to taste.
- Baking powder - one sachet.
- A pinch of cinnamon.
Cooking tricks
To make your cookies delicious, you need to follow a few simple, time-tested tips:
- the oven needs to be preheated to the desired temperature - it should not be low, because the dough will spread (ideal temperature is 180-19 degrees);
- It is better to take coarsely ground oatmeal;
- the optimal cookie size is the size of a small egg;
- it will cool faster if covered with a napkin;
- To prevent it from drying out quickly, put it in an iron can.
As you can see, cooking is easier than it seems. Give this process about forty minutes and enjoy delicious, healthy sweets that bring pleasure and do not harm your figure. Bon appetit.
See more recipes for oatmeal cookies with nuts
Chocolate coconut cookies
Ingredients:
- Oat bran – two tablespoons.
- Dry skim milk - three tablespoons.
- Protein isolate - three tablespoons. Factory-made protein mixtures with chocolate flavor are ideal for this recipe.
- Egg yolk – three pieces, boiled.
- Sweetener to taste.
- Baking powder - one sachet.
- Milk – 100 ml.
- Low-fat cocoa powder - one tablespoon.
- Flavors "Chocolate" and "Coconut".
- Coconut flakes for decoration.
What are Digestive biscuit cookies and what are they eaten with?
Homemade digestive biscuit - literal translation from English Digestive biscuit. These are whole wheat shortbread cookies that are semi-sweet, crispy and crumbly, and slightly buttery. Sold in the store, but you can bake it at home if you want! They are preparing it for home tea. Cookies are softened by dipping in tea.
Every year, the UK alone eats more than 70 million packs of Digestive biscuit, that's 3,120 pieces per minute. The ingredients include wholemeal wheat flour, oatmeal, butter, cane sugar, salt, baking soda, and sometimes malt extract.
It was invented in 1892. The product was initially considered useful for digestion, due to the reduction of gas formation. The Digestive prefix (digestion) was added due to the high content of sodium bicarbonate (regular soda) and wholemeal flour in the composition.
What to cook from Digestifs? 1. Grind into crumbs and make a crust for a no-bake cake or cheesecake.
2. Chop finely, mix with melted chocolate, nut butter and flour - you get a crispy layer (crustilant) for spreading on a sponge cake.
3. Grind into large pieces and add to ice cream or dessert.
Homemade cookies made from whole grain flour can be baked in a dry frying pan.
It is difficult to completely replace Digestive biscuit in recipes with other cookies. Its taste is vaguely similar to our Jubilee morning with cereals.
Are cookies made from whole wheat flour healthy? When consumed in moderation, such cookies are definitely considered a healthy dietary dessert. Whole wheat flour, which is the main ingredient, gives it a rich nutty taste, contains fiber and nutrients.
A great healthy alternative to store-bought white flour cookies or crackers, especially for children. You can, with a clear conscience, give it to your child to school or take it to work as a snack. Without sugar, they make excellent bread, on which you can put a piece of cheese or a slice of ham.
How to store? The products in the recipe are designed for an average portion or 3-4 days. To keep it fresh, simply seal tightly in an airtight container and store at room temperature. It gets even better the next day after it has rested a bit and ripened!
Carrot-orange baked goods
Giving up sweets can lead to despondency and depression for an inveterate sweet tooth. Therefore, we hasten to please you, delicious dietary oatmeal cookies will be able to satisfy the habit of eating something sweet. In addition, it will saturate your body with useful substances and minerals.
Oatmeal itself, although it is a high-calorie product, is not stored as fat. On the contrary, thanks to fiber, it cleanses the intestines, and the vitamins and minerals included in its composition remove cholesterol from the blood.
But various additives that are used during baking can harm your figure. We will tell you some secrets on how to make delicious and at the same time low-calorie oatmeal cookies at home.
To make your own oatmeal, use a coffee grinder or high-speed blender with sharp blades and puree the oats.
If desired, you can add nuts to the oatmeal cookies. Of all the types, walnuts can be considered the healthiest nuts, and they are also the most accessible. Also, absolutely all dried fruits can be used as a filling for dietary oatmeal cookies.
The dough for diet cookies with oatmeal usually does not roll out well and is difficult to form cookies into the desired shape, so it is recommended to place it on a baking sheet with a spoon.
Without such a device at hand, make a ring from an ordinary plastic bottle by cutting the bottom into a ring shape.
Here are several recipes for dietary oatmeal cookies, each of which you can add dried fruits or nuts to if you wish.
This recipe is very simple and you can always easily remember its proportions. Thanks to a small amount of ingredients, you get truly dietary oatmeal cookies.
Ingredients:
- 1 cup Hercules oatmeal
- 1 cup kefir 1% fat
- 1-2 apples
- 0.5 tbsp honey
- cinnamon, vanillin on the tip of a knife
Preparation:
- Pour kefir over oatmeal and let it brew for about an hour.
- During this time, grate the apples and drain the juice, since excess liquid in this recipe can only do harm.
- Mix all products.
- Preheat the oven to 180 degrees.
- To prevent cookies from sticking to the baking sheet, it is better to use parchment paper. Lubricate it with a little vegetable oil.
- Place cookies with wet hands or a spoon.
- Bake for 20-30 minutes.
The diet, authored by Dr. Dukan, is a popular, effective and loyal nutrition system. A balanced diet allows you to quickly achieve results.
It contains products that are easy to combine with each other. Among the many recipes, you will definitely be able to find an alternative to your favorite desserts.
Today we will learn how to make homemade cookies so as not to harm your figure.
The Dukan diet is one of the few nutritional systems that encourages the consumption of cookies. The only condition is that all delicacies must be prepared according to a special recipe. Store-bought sweets are not recommended to be included in the diet, as they contain all prohibited foods:
- Wheat flour;
- fats;
- butter;
- sugar.
Store-bought confectionery products may also contain preservatives, dyes, thickeners and flavor enhancers. The key to successful weight loss according to Dukan is low-calorie, easily digestible and natural food.
Homemade cookies made from healthy ingredients are in no way inferior to store-bought ones
You can start snacking on cookies from the first day of your diet. Properly selected components will significantly speed up the weight loss process.
"Alternation"
The phase is aimed at consolidating the result and enhancing the effect. At the same time, the nutrition program becomes more gentle. To prepare dishes, you can use potato starch, 3-4% cream and soy cream, cocoa. The amount of bran consumed must be increased.
"Pinning"
At the third stage, you can forget about all restrictions. Previously prohibited foods can be consumed in small quantities. At the same time, leave the portions the same and under no circumstances take any additives. During the period of consolidation of the result, it is allowed to sweeten desserts with sugar.
On the Dukan diet you can achieve slimness without denying yourself anything.
We invite you to read: Charlotte for diabetics: recipe with fructose and without sugar in a slow cooker
"Stabilization"
This stage should become a transition between the old and new way of eating. Light and tasty pastries will become part of your daily diet, without leaving extra centimeters on your waist.
It is believed that baking is harmful for weight loss. In fact, you can eat pancakes, pies and other baked goods that are prepared correctly. And bran will help with this. It is this product that is approved and recommended for weight loss, which means that bran can be used for preparing various dishes, including baking.
Of course available! But you need to choose the recipes correctly. There should be little sugar in baked goods; dairy products should be chosen with a low fat content. As for flour, it is advisable to replace it with bran.
Why should you choose bran? The fact is that this product stimulates the intestines and cleanses it. In addition, bran contains a lot of valuable substances, unlike regular wheat flour.
Bran contains insoluble fiber, B vitamins, as well as C and E, magnesium, potassium, zinc, chromium, copper, selenium, iron, phosphorus. This product helps restore the microflora of the colon, normalizes blood sugar levels, and removes harmful cholesterol from the body.
The fiber contained in bran binds fatty acids and removes them, which means it helps in weight loss, unlike flour.
Bran helps the liver function better, and also helps with gastritis and peptic ulcers, bile stagnation, and gallbladder dyskinesia. Dietary fiber prevents the development of dysbiosis and helps cope with constipation.
All bran contains almost the same amount of fiber, but each type of this product has some differences. Thus, barley bran reduces the level of bad cholesterol, while corn bran contains the most insoluble fiber.
Rice bran is good for those who have gallbladder problems, and oat bran is great for lowering blood sugar levels.
Advice!
When it comes to wheat bran, it contains the fewest calories and helps prevent colon cancer.
If you add bran to your baking dough, your body will receive much more benefits than adding flour. And extra pounds will not appear. Of course, healthy baked goods with bran should be eaten in moderation - one medium piece a day will be enough. You can eat bran just like that, but baking with this product will diversify your diet.
How to eat properly so that you can also eat baked goods? Everything is very simple! You can eat any healthy foods. These are meat, fish, eggs, dairy and fermented milk products, cereals, bread, vegetables, herbs, berries, fruits, dried fruits, nuts, vegetable oils. That is, nutrition should be varied and balanced.
But you need to choose and consume foods correctly. Fish and meat should be lean. In addition, it is better to cook them by baking or stewing; you can also cook them by steaming. Dairy and fermented milk products should be chosen with a low percentage of fat content (but not low-fat!).
The best options are yogurt without additives, cottage cheese, kefir, 1.5% milk, low-fat and mild cheese. You should choose rye, bran or whole grain bread. It should be consumed in moderation. But plant foods (vegetables, berries, fruits and greens) can be eaten in large quantities.
As for healthy baked goods with bran, it can also be included in the menu in the morning. Then by the evening the calories received will be gone, which means that extra pounds will not appear.
Creating a menu is very easy. In the morning you need to prepare yourself a hearty breakfast, lunch should also be hearty, and dinner should be protein-packed and light. And don't forget about snacks.
Here is a sample menu:
- breakfast: porridge or omelette with vegetables, fruits, green tea;
- snack: baked goods with bran and juice;
- lunch: soup, chop and salad, compote;
- afternoon snack: cottage cheese with berries or herbs;
- dinner: stewed fish and vegetables, kefir.
Essentially, this is proper nutrition. And it allows you to eat both baked goods (if they are healthy) and sweets. So you can also add a couple of chocolate slices, one marshmallow or marshmallow to the menu. That is, the restrictions are insignificant, because this is not a diet.
You can choose any baking recipes with bran. These can be pies, pancakes, cakes, pies, buns. Prepare different baked goods, experiment or find 2-3 recipes that you like best.
Beat two egg whites with two tablespoons of powdered sugar. Grind one and a half cups of oatmeal in a coffee grinder. Mix the resulting oat flour, half a glass of bran, add a tablespoon of cinnamon and half a teaspoon of baking powder.
Beat two cups of natural yogurt with two yolks and combine the mixture with the dry mixture. Then add the whipped whites. Bake for approximately twenty-five minutes. The finished cake can be cut and coated with any filling.
Of course, you shouldn’t choose condensed milk, but, for example, fruit puree is perfect.
Chocolate pie
Mix 100 ml of whey, a tablespoon of cocoa, one egg, one tablespoon of jam, five tablespoons of bran and half a teaspoon of baking powder. Bake the dough in the oven at 180°C for about twenty minutes.
Pancakes
How to choose cookies without harming your figure?
It is not easy to find dietary cookies on store shelves, since even those types that are traditionally considered less fatty still have a fairly high energy value.
The most common types of calories per 100 grams of product are:
- oatmeal - 435 kcal;
- biscuits - 350-400 kcal;
- shortbread - 385 kcal (without sour cream in the recipe), 395 kcal (with cocoa powder).
Of course, if you don’t consume kilos of cookies, you can eat one or two cookies a day, bought at the store. But you should give preference to the above varieties and with a minimum of additives - chocolate glaze is out of the question.
As for shortbread cookies, they are quite fatty, unlike biscuits and oatmeal cookies, so you need to choose them especially carefully - study the composition and calorie content of the product before purchasing, giving preference to the lightest.
- When it comes to following a diet, and every calorie and carbohydrate counts, it is wiser to prepare the cookies yourself to minimize their impact on the weight loss process. This will allow you to improvise, playing not only with the final calorie content, but also with the ingredients, because whether or not to add sesame to the dough is entirely your decision.
A lot depends on the ingredients. For example, it is better to prepare oatmeal cookies for a diet without any sugar at all. With the addition of a small amount of honey. The calorie content per 100 grams of this dessert reaches 345 kcal. If you replace honey with raisins, then the energy value will be even lower - only 330 kcal per 100 grams.
It is worth remembering that oatmeal, despite its high calorie content, is a product useful for weight loss. It is rich in fiber, which perfectly cleanses the intestinal walls, freeing it from accumulated debris, and helps remove cholesterol from the blood.
The final calorie content of cookies is largely influenced by the type of flour from which they were made. The most high-calorie baked goods are made from premium wheat flour.
For the dietary option, it is preferable to use coarser flour - buckwheat, rye or oatmeal. Each of them is rich in a huge amount of useful microelements and vitamins.
Diet oatmeal cookies
Oatmeal contains calcium and phosphorus mineral salts, vitamins B, E and PP, phosphorus, potassium, magnesium, sulfur, calcium, sodium and even rare silicon, which stimulates the normalization of metabolism, and much more.
The only disadvantage of oatmeal is intolerance to cereal protein and gluten by allergy sufferers. However, this applies to all grain crops.
Buckwheat flour cookies
Buckwheat flour, which has a darker color, is famous for its rich composition. It helps improve blood circulation, speed up metabolism, remove cholesterol, normalize the gastrointestinal tract and pancreas, strengthen hair and nails, and improve immunity.
At the same time, buckwheat flour is contraindicated for use by people with individual allergic reactions. It can also cause intestinal spasms and provoke flatulence (excessive gas production), and therefore should not be used by those suffering from irritable bowel syndrome.
Rye flour
Rye flour is perfect for baking diet cookies. It is lower in calories than wheat, and is valuable because it removes toxins from the body, increases the level of hemoglobin in the blood, is useful for the prevention of diseases of the cardiovascular system, and improves digestion.
But people with high stomach acidity and peptic ulcers should avoid baking with it.
We prepare delicious dietary sweets at home
Not everyone who is losing weight knows how to prepare delicious low-calorie sweets at home. To do this you need to follow these rules:
- Replace premium white wheat flour with less calorie flour. It is recommended to prepare baked goods from rye, buckwheat, oatmeal, rice, flaxseed or whole grain flour. Bran is an excellent substitute for wholemeal flour.
- Minimize the amount of butter, margarine and other fatty ingredients. Instead, you can use low-fat fermented milk products (kefir, natural yogurt, sour cream, cottage cheese) or coconut oil.
- Eliminate or reduce the amount of salt and sugar. Instead of the last ingredient, you can use honey, dried fruits, and natural sweeteners, such as stevia.
- To increase the beneficial qualities, the recipe is supplemented with fruits, berries, nuts (peanuts, cashews, walnuts, almonds), sunflower seeds, pumpkin seeds, flax seeds, and sesame seeds.
- Avoid filling: marmalade, jam, marshmallow, glaze, etc. These fillers increase the calorie content of the product.
- Supplement recipes with fat-burning ingredients, such as ginger, cinnamon, etc.
Attention! Only homemade cookies made from oatmeal or rye flour will retain more coarse dietary fiber, which normalizes digestion. And the honey in the recipe saturates the cells with vitamins and increases the body’s defenses.
Typically, dietary cookies are prepared in the oven, but there are recipes in which the dough is cooked in a slow cooker. The dessert will retain more nutrients if you cook it for no longer than half an hour. For example, dietary biscuits will be ready in 5 minutes.
Made from whole grain flour
This diet cookie recipe is quick and easy. Baking has excellent taste and is good for the body. At the same time, the calorie content does not exceed 273 kcal.
Recipe:
- Prepare 1 tbsp. l. dry ginger. If you have a fresh root, then grind it.
- Grind 2 tbsp using a blender or coffee grinder. l. flaxseed and oatmeal.
- Blend 1 tbsp in a blender or food processor. l. ginger, ½ cup whole grain, 2 tbsp. l. oatmeal, flaxseed flour, 45 g coconut oil, a little vanilla, stevia, 220 ml water, 1 tsp. baking powder. You can melt the butter in the microwave before adding it.
- Place the dough in the refrigerator for half an hour.
- Form cookies; you can cut them out with special molds.
- Place cookies on a baking sheet lined with parchment and bake for 10 minutes.
As you can see, preparing ginger diet cookies will not cause any difficulties even for a novice housewife. It is suitable for a Lenten menu, as it does not contain animal products.
From buckwheat flour
This egg-free diet cookie recipe meets PP standards. Fragrant, delicious baked goods contain many useful substances and 240 kcal/100 g.
Cooking instructions:
- Mix 1 cup buckwheat flour with 1 tbsp. l. bran. You can add ground buckwheat to the recipe if you don’t have flour.
- Add 1 tbsp to flour mixture. l. honey, 1 tsp. olive oil.
- Gradually add milk or kefir (150 ml), stir until smooth.
- Form cookies, bake on parchment for half an hour at 150 degrees.
Dietary cookies made from buckwheat flour are ready.
From cottage cheese
This dietary recipe consists of affordable products that can be found in the kitchen of any housewife. Low-calorie cottage cheese cookies have a pleasant sweet and sour taste. Its nutritional value is about 90 kcal.
Step by step recipe:
- Pour 100 ml of hot water into a bowl, add 100 g of oatmeal, let the water cool.
- Add 250 g of cottage cheese to the oatmeal and stir. If it is grainy, then puree it with a blender in advance.
- Peel and grate 1 apple.
- Separately, beat 1 white until thick foam.
- Add applesauce and protein foam to the curd-oat mixture.
- Place the dough cakes on parchment or foil and bake for 25 minutes at 180 degrees.
Cottage cheese cookies with apples can be offered even to a child over 1-1.5 years old.
Cereal
This is a recipe for delicious, satisfying dietary cookies with a pleasant crumbly structure. 100 g of baked goods contains approximately 300 kcal.
Recipe:
- Melt 50 honey, 20 g coconut oil.
- Dry 10 g of sesame, flax, and 20 g of sunflower seeds in a hot frying pan.
- Separate the white from the yolk, beat until foamy, mix with butter and honey.
- Add bran (30 g), corn flour (25 g), mix.
- Knead the dough, roll out into a thin layer, and place on a baking sheet lined with parchment. Brush the top with yolk, sprinkle with seeds, and gently press them with your fingers.
- Bake for 15 minutes at 180 degrees.
Cut the finished cake into pieces and place the cereal cookies on a plate.
With sour cream
This recipe combines oatmeal with sour cream and dried fruits. The result is a delicious crumbly dietary pastry, 100 g of which contains 202 calories.
Step by step recipe:
- Prepare oatmeal using water from 300 g of flakes.
- When the porridge has cooled, add 50 g of sugar or honey, an egg, 20 g of sour cream, olive or flaxseed oil, starch, 50-60 g of whole grain flour. Mix all the ingredients, you will get a dough with the consistency of thick cream.
- Add 50 g of washed and dried raisins, chopped prunes, 1 tsp. baking powder or soda quenched with vinegar.
- Place the dough on parchment and bake for 20 minutes at 180 degrees.
Diet cookies with sour cream are ready!
From carrots and bran
This diet cookie recipe is suitable for a slow cooker. The baked goods contain oat flakes, bran, carrots, apples, raisins and nuts. The result is a delicious and satisfying dessert with a calorie content of 178 kcal.
Recipe:
- Peel, remove the core of the apple, and grind it. Also chop the carrots.
- In a deep container, combine carrot and apple puree, 100 g oatmeal, 2 tbsp. l. honey, ½ cup hot water, stir. Leave the mixture for half an hour.
- Rinse and pour 60 g of raisins with hot water.
- Grind a handful of nuts using a blender or meat grinder.
- Combine the base with raisins, nuts, 100 oat bran, 1 tsp. baking powder.
- Grease the multicooker bowl with vegetable oil and place the cookies.
- Cook for 40 minutes in the “Bake” mode.
After 20 minutes of cooking, the carrot cookies need to be turned over and cooked for the same amount of time. If desired, you can use pumpkin instead of carrots. Some housewives, instead of carrot or pumpkin puree, add citrus juice and chopped zest to the dough. Then the aroma of diet cookies turns out delicious.
With cocoa
This recipe does not contain sugar, eggs or flour, but the taste and aroma of dietary baking is pleasantly surprising. Nutritional value – 217 kcal.
Step by step recipe:
- Grind 100 g of oatmeal with a blender, and leave another 100 g in its original form.
- Mix oatmeal with coconut flakes (to taste) and 2 tsp. cocoa.
- Separately, beat the banana with 70 ml of milk.
- Combine all the ingredients, form balls, place them on the pan, bake for 20 minutes at 200 degrees.
If desired, the dietary recipe can be supplemented with honey or a natural sweetener.
From muesli
Every housewife should have a recipe for delicious and healthy oatmeal baked goods. Diet baked goods contain no more than 200 kcal, and are liked by both adults and children.
Recipe:
- Mix 200 g muesli, 1 egg, mix.
- Add a little sugar or other sweetener, as well as a mixture of dried fruits (optional).
- Pour 200 ml of kefir into the future dough, stir.
- Leave for 40 minutes to swell.
- Form balls, press them down a little on top.
- Bake for 40 minutes at 180 degrees.
This dietary treat goes well with any drink: coffee, tea, compote, jelly, etc.
Sand
Fragrant, crumbly, tender shortbread cookies are a forbidden fruit for anyone losing weight. But there are ways to cook it to reduce calories. But even in this case, you can eat it rarely and in minimal quantities.
Recipe for classic shortbread cookies:
- Beat 2 eggs with 80 g of sugar until fluffy.
- Add 150 g of butter, mix thoroughly.
- Add a pinch of salt, 5 g of baking powder, 250 g of flour, mix. Knead the dough and place it in the refrigerator for half an hour.
- Give the dough the desired shape, bake for 10 minutes at 180 degrees.
The calorie content of this recipe is 418 kcal. To reduce this indicator, use coconut oil instead of butter, replace sugar with honey or stevia, add only yolks to the dough, and add whole grain flour.
Those with a sweet tooth will appreciate shortbread products with jam. The recipe for making diet cookies looks like this:
- Mix 100 g sugar, a pinch of salt, 150 g coconut oil, beat for 5 minutes.
- Add 2 yolks, beat again.
- Gradually add 400 g of flour (rye, oatmeal, etc.), knead the dough.
- Make cakes the size of a walnut, using your finger to make an indentation in each cake.
- Bake for 10 minutes.
- Using a spoon, deepen the “hole” even further and pour a little jam into each hole. Bake for another 20 minutes.
100 g of dessert contains about 350 kcal.
You can prepare delicious aromatic coconut cookies for tea using this recipe:
- Whisk 60g oat bran flour, 40g coconut flour, 15g stevia, 5g baking powder, a pinch of sea salt, 10ml coconut oil in a food processor.
- After 2-3 minutes, start adding 1 yolk at a time (5 pieces in total).
- Beat until the mixture turns into a thick lump. Then take it out, wrap it in film, and leave it for 20 minutes.
- Roll out the dough (5 mm thick), cut out the cookies.
- Sprinkle with seeds, nuts, chopped dried fruits. Bake for 15 minutes at 180 degrees.
The calorie content of the dessert is about 350 kcal.
During a day when losing weight, you can eat no more than 2-3 pieces of these cookies. You can enjoy it no more than 3 times a week.
How to bake a diet flatbread: recipe
Dukan flatbread is a kind of bakery product for those losing weight. To prepare the flatbread you will need:
- bran - one and a half spoons of oat bran, grind
- wheat or rye bran - you can choose any other bran and grind them into flour as well
- kefir (or low-fat, low-sweet yogurt) - one large spoon
- egg - one piece (of course, the best eggs are homemade)
- salt to taste
Knead a simple dough:
- beat the egg white until foamy, adding a pinch of salt
- add the yolk to the mixture and continue beating
- add kefir or yogurt to the mixture
- add the ground bran and wait about ten minutes until it swells completely
- grease the bowl and baking dish with a minimum amount of olive or linseed oil
- spread the mixture and bake it until golden brown; if baking in a frying pan, turn the cake over after one side is browned
What cookies can you eat without damaging your figure: the lowest calorie options
Butter cookies are not suitable for weight loss, since the number of calories in 100 g of the product is up to 500 kcal. The nutritional value of sugar products is 460 kcal/100 g.
Long-lasting cookies contain 400-435 kcal. These are the lowest-calorie cookies that those losing weight can consume, but in moderation. An ideal option for losing weight is Maria from (classic recipe).
Crackers can also be eaten while losing weight, but you should give preference to classic baked goods without additives with a calorie content of 352 kcal. Salty and sweet cookies, as well as products with additives (poppy seeds, paprika, cheese) contain harmful additives that are not suitable for proper nutrition (PN).
Why is bran useful?
Why are we talking about dietary recipes for cookies made specifically from bran? Because bran “takes an active part in cleaning”, collecting toxins and capturing waste, unloading the excretory organs and supplying the body with many useful substances. Bran of various types and dishes with them help keep you feeling full longer, normalize blood sugar and cholesterol levels, and promote healthy digestion. As a result, not only weight is reduced, but also the well-being and condition of the skin, hair and nails improves: beauty and youth through cleansing and healing the body.
Vegetable diet for weight loss
Of course, such dishes also include homemade bran cookies, delicacies and treats, healthy snacks and a popular product of proper dietary nutrition.
Cookies and crackers on a diet and when losing weight: benefits and harm
According to the method of preparation, the following types of cookies are distinguished: butter cookies (shortbread, puff pastry, oatmeal), sugar, long-lasting.
Butter pastries are tasty, crumbly and tender. Homemade cookies contain B elements, retinol, tocopherol, etc. When consumed in moderation, they satisfy hunger, energize, and improve the functioning of the nervous system. However, such desserts are high in calories and contain a lot of carbohydrates, which leads to an increase in fat. Flour products with various fillings (chocolate, jam, cream) are especially dangerous for a slim figure.
The principle of making sugar cookies is similar to a recipe for butter cookies. The first contains more sugar, but its calorie content is lower. When dieting, it is better to avoid it, as it does not meet the standards of proper nutrition and has a bad effect on health.
Long-lasting cookies are the most harmless treat. It contains many B vitamins, as well as iodine, fluorine, magnesium, phosphorus, zinc, calcium, etc. The dough contains a minimum of sugar and oil, so the calorie content of such products is lower than previous types.
On a note! Long-lasting cookies "Maria" are ideal for the diet menu. It is quickly absorbed, saturates with useful substances and energy. It can be used by diabetics, children from 8 months, and nursing mothers. But we are talking about a classic version of baking, without chemical additives or fillers.
Crispy crackers are a favorite treat for many people. They are rich in vitamins, minerals, and contain fiber, which normalizes digestion and cleanses the intestines of harmful accumulations. However, store-bought products often contain flavorings, flavor enhancers, preservatives and other chemicals that neutralize its beneficial properties.
Cookies without salt, sugar (or with a minimum amount), with a low fat content are suitable for the diet. It is better to prepare treats yourself from natural ingredients. After all, store-bought baked goods contain many harmful ingredients and chemical additives. Often the recipe is supplemented with palm oil, which is not absorbed by the body, is not excreted, but settles in the liver, on the walls of blood vessels. With regular use, the risk of gastrointestinal diseases and obesity increases.
Nutritionists advise making cookies yourself. And if you decide to buy it, then look for the product in the healthy food departments and be sure to read the ingredients .
Dietary baking gives you energy and strength, normalizes brain activity, strengthens the walls of blood vessels, and satisfies hunger. Coarse dietary fiber and dried fruits in the product improve the functioning of the gastrointestinal tract and stimulate intestinal motility. But to do this, it’s enough to eat 2-3 pieces a day, washed down with unsweetened tea or a low-fat fermented milk drink. It is better to consume the treat in the first half of the day.
Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet
