The BEST Oat Cookies!

I really do harp on about the importance of fibre in reducing cancer risk, and so here are my new favourite go-to high fibre cookies to help reduce cancer risk! These cookies help improve bowel function with added psyllium husk, feed your microbiome with plenty of ferment-able fibre from oats, seeds and coconut, and provide you with sustained delicious low glycaemic energy to help you go about your day. They’re chock full of zinc, selenium, vitamin E and iron to boost your immune system too! What can’t they do?!

There's nothing quite like the aroma of freshly baked cookies wafting through your kitchen. But what if I told you that your next batch of cookies could be not only delicious but also packed with nutrients that support long term health and well-being? My unique recipe for nutrient-dense cookies brings together a powerhouse of ingredients known for their health benefits. Whether you're a seasoned baker or a novice in the kitchen, these cookies are a must-try for anyone looking to boost their diet with wholesome deliciousness.

My two-year old daughter, Bobbie, and I have been perfecting these cookies over the last few weeks, making batch after batch. She’s quite the helper. Picture concoctions of oats, seeds, flour and water being poured from cup to bowl to cup again, and then swiftly thrown onto the floor before mum realises what’s happening (toddlers, amiright?). Nevertheless, it’s been fun baking with her and tweaking our recipe together. The cookies are devoured within days and then it’s time to try another modification. We started with a basic ANZAC biscuits recipe, and slowly added or removed elements. My aim has been to increase the fibre content and the crunch factor to reach the perfect balance between healthy and delicious.

As a dietitian working predominantly with people with breast cancer, I always have my clients front of mind. I think to myself, what’s going to help them improve their health, whilst also maintaining a positive relationship with food? I always say food is meant to be enjoyed, and it should be something that we can savour, and provide connection with others too. And so, I tweak and I tweak. I think my partner would say I’m the queen of recipe modifications haha. The dietitian in me just can’t help it!

So here’s our final high fibre ANZAC (ish) biscuit recipe. These cookies are high in fibre and antioxidants to reduce cancer risk and improve long term health. They are low GI to prevent insulin spikes which can lead to chronic health issues including diabetes. A low GI diet is associated with a lower risk of breast cancer and breast cancer recurrence. Interestingly, a high fibre diet may also help to reduce chemotherapy side effects as well, provided your body can tolerate it during cancer treatment. Drop me a line if you want to learn more about nutrition during or after cancer treatment.

The BEST Oat Cookies

Crunchy, chewy and caramelised to satisfy all the cravings and fill you with goodness. A spin on the traditional Anzac biscuit. These are easy to make and quick to bake, and oh so delish!

Prep Time: 10 mins | Bake Time: 10 mins | Total Time: 20 mins | Makes 18 cookies

INGREDIENTS

1 cup traditional rolled oats

1 cup plain flour

1/2 cup low GI caster sugar (if you can’t find low GI caster sugar, use raw caster sugar)

1/2 cup pumpkin seeds

1/4 cup sunflower seeds

3 tbsp psyllium husk (see note 1)

1/2 cup shredded coconut (optional, see note 2)

125 grams of plant based butter (see note 3)

2 tbsp golden syrup

3 tbsp cold water

1/2 tsp bicarb soda

1/2 cup chocolate chips

INSTRUCTIONS

1. Preheat oven to 160°C (fan-forced). Grease and line three flat baking trays with baking paper.

2. Combine the rolled oats, flour, sugar, seeds, psyllium and coconut in a bowl.

3. Place butter, golden syrup and 3 tablespoons cold water into a microwave-safe bowl and heat in 30 second bursts until melted. Then stir through the bicarbonate of soda.

4. Pour the butter mixture over the oat mixture and stir to combine. Add the choc chips and gently mix through (they may melt a little).

5. Roll level tablespoons of mixture into balls.

6. Place on trays, 5cm apart and flatten slightly.

7. For chewy cookies, bake for 10 to 12 minutes or until light golden. For crunchy cookies, increase cooking time to 12-15 minutes.

8. Leave on the baking trays for 5 minutes before transferring to a wire rack to cool completely.

9. Share with friends and family. Enjoy!

Each cookie contains 2.5g fibre (almost 10% of your daily fibre needs). They are a source of protein (2.5g per serve), iron (1mg per serve) and zinc (0.6g per serve).

Notes:

1. If you are new to adding fibre to your diet, I suggest dropping the psyllium to 1-2tbsp to start with and gradually increasing over time. Overloading your system with fibre suddenly can lead to gastrointestinal upset like bloating, diarrhoea or constipation. Your gut microbiome needs time to adjust to a higher fibre diet so go slow and steady, okay?!

2. Shredded coconut is optional. We’ve made these cookies with and without, and the jury is out which one is better. My partner prefers the added coconut but I prefer it without. But the coconut adds extra fibre and is more like a tradish ANZAC biccie.

3. We like Nuttelex Buttery in our house. In Australia, we have excellent processing standards and our margarines are very low in trans fat (trans fats are not good for health). If you live in another country, you may need to check the trans fat content of your local margarines - opt for something that is low in trans fats and additives. You can always use regular butter if you prefer.

4. Please tag us @breastcancer.dietitian.alex on Instagram if you make these yummy cookies!

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