HY 11/06: The Cookie Challenge | Lehigh Valley Hospital

Is it possible to make delicious, home-baked, healthy cookies? The answer is yes.

You look forward all year to those buttery, sugary, fabulous holiday cookies. The trouble is, they go straight to your waistline. Is it possible to trim some of the fat and sugar without losing the taste?

One trick is to bake your favorites in small batches and enjoy them in moderation. But you also can modify a cookie recipe and still keep it appealing, as our taste-testers will affirm. “The trick is staying as true as possible to the original recipe and making only small changes,” says registered dietitian Kim Campbell of Lehigh Valley Hospital and Health Network. Here are some simple substitutions even Santa won’t detect.

Butter vs. margarine—Butter is loaded with saturated fat, which raises LDL (bad) cholesterol. Substitute half the amount in the recipe with an equal amount of canola oil or unsweetened applesauce. “But stay away from stick margarine,” Campbell says. “It’s made of trans fats that raise bad cholesterol levels and lower the good kind.”

A sweet suggestion—Substitute half the white sugar in a recipe with Splenda. “If you use all Splenda, you’ll have less dough because it doesn’t have the bulk sugar does,” Campbell says. Another option: reduce the amount of sugar you use (for example, 1/2 cup instead of 3/4 cup). You’ll get a slightly less-sweet but still tasty cookie.

Flour power—Get more fiber and vitamin B into your cookies by replacing half the all-purpose flour with whole-wheat flour. “Don’t use all whole-wheat,” Campbell says, “or your cookie won’t hold together as well.”

Hold the salt—Baking soda and baking powder help cookies rise, but they contain sodium. If your recipe calls for one of them, omit the salt in the recipe. (It won’t affect taste.)

Egg-cellent tip—Can’t keep your children’s fingers out of the batter bowl? Uncooked eggs can cause salmonella poisoning. Instead, use an already pasteurized egg substitute like Eggbeaters. The switch also reduces fat, calories and cholesterol.

When the chips are down—For chocolate chip cookies, substitute mini chips for regular-size ones. “You can use fewer because they spread out more and ensure chocolate taste in every bite,” Campbell says. “If a recipe calls for 2 cups, use 1-1/2 cups.”

Added goodness—“Don’t be afraid to add ingredients to your cookie recipe,” says Campbell, who regularly adds a tablespoon or two of ground flaxseed (a good source of heart-protecting omega-3 fatty acids). You can also add wheat germ, oat bran or bran cereal.

Want to Know More? For recipes for the cookies our tasters are enjoying below, click here.