Breakfast Fruit and Nut Cookies

Wouldn't it be a treat to have a delicious yet low-fat breakfast cookie with your morning cup of coffee? Try these breakfast cookies for a yummy alternative to high calorie, high fat muffins.

This is a recipe from Tosca Reno Author of the bestseller  "The Eat Clean Diet Cookbook".   This is one of my favorite go-to cookbooks when I want a great-tasting recipe that also keeps you lean.  I made a batch and packed some goodie bags for my evening clients Lynn and Candy.  They loved them and also purchased Tosca's book.  Here is the recipe for you to enjoy!

Breakfast Fruit and Nut Cookies

Ingredients:

1/2 Cup Brown Sugar

1/4 Cup Olivina or Light Oil (I used Land o Lakes Butter with Olive Oil Blend)

3 Egg Whites

1/4 Cup Finely Chopped Dried Figs

1/4 Cup Dried Cranberries

1 Tsp Best Quality Vanilla

1 Cup All-Purpose Flour

1/2 Cup Whole Wheat Flour

1/2 Cup Bran Flakes

2 Tbsp Ground Flax Seed

1/2 Tsp Baking Soda

1/4 Tsp Ground Cinnamon

1/4 Tsp Ground Allspice

1/4 Cup Slivered Almonds

Preparation:

1.  Preheat Oven to 350 degrees.

2.  Combine sugar, oil and egg whites in a large mixing bowl.  Stir in chopped dried fruit and vanilla.

3.  Lightly spoon all-purpose flour into measuring cups and level with a knife.  Combine Whole Wheat Flour, Bran, Baking Soda, Flax Seed and Spices.  Stir with a whisk or fork.

4.  Add flour mixture to egg mixture, stirring until just combined.  Fold in Almonds.

5.  Drop by tablespoon full onto baking sheets lined with parchment paper or Silpat.  Bake for 12 minutes or until almost set.  Cool on pans and transfer to wire racks to cool completely.

*Make sure to let these cookies cool properly on a rack before placing them in an airtight container.

Nutrition & Your College Student

This is a list I put together when preparing college “care packages” to send my son for his first year at college.

I was able to train with Robert via Internet, sending weekly lifting schedules in addition to his rugby training. I also insured that he was eating properly at the cafeteria and making the best choices (a lot of vegetables, fruits and lean proteins.) In addition to your meal plan, you need to have healthy snacks in your dorm. I have put together a list of foods and snacks I would regularly send. I hope you find this information helpful. Shop at Trader Joe’s, Whole Foods or your local market.

Supplements:

-Protein Powder

-Protein Bars

-Multi-Vitamins (Solgar)

-Essential Fatty Acids

-Emergen-C (1,000 mg Vitamin C)

Food List:

-Natural Almond Butter

-Brown Rice Cakes

-Ezekiel Bread

-Brown Rice Bowls Ready Made

-Canned Tuna

-All Natural Granola

-Green/Black Tea

-Oatmeal Packs

-Walnuts and Almonds

-Craisins

-Low Sodium Soups

-All Natural Cookies

-Case of 8 oz. Poland Spring Waters (for on the go)

-Poland Spring Gallons 

HAZELNUT BISCOTTI

Nonstick Cooking Spray
3 Tablespoons light Olive Oil, such as Bertolli Extra Light Tasting
1 Egg, lightly beaten
1/3 Cup Hazelnuts, toasted, skinned, and coarsely chopped
3/4 Cup all-purpose Flour
1/4 Cup firmly packed Light Brown Sugar
2 Tablespoons Granulated Sugar
1/2 Teaspoon Ground Cinnamon
1/2 Teaspoon Baking Powder
1/4 Teaspoon Salt




Preheat oven to 350 degrees.  Spray cookie sheet with non stick spray.  set aside.




In a small bowl, combine the olive oil and egg until well blended.


In a large bowl, combine the hazelnuts, flour, sugars, cinnamon, baking powder, and salt.  Stir in egg-oil mixture to form a dough, kneading by hand as needed.  Form into 9 x 3 x 1/2 inch log.  Place on a prepared pan.


Bake for 20 minutes.  Remove from oven and place on wire rack; cool slightly, about 20 minutes.  Return to oven and bake an additional 10 minutes.
  Slice diagonally into 1/2 inch-thick slices.  Reduce oven temperature to 330 degrees.  Bake, cut side down, an additional 15 minutes.  Cool completely on wire rack.


Around 80-85 calories each, perfect combination with a cup of black coffee!