Wednesday, October 2, 2013

Healthy Eating

One of my initiatives is healthy eating. I follow a whole foods diet, meaning I stick to unprocessed, real foods. I recommend this approach to my patients and suggest the Dietary Actions to Stop Hypertension (DASH) diet. When combined with a low daily sodium intake (50 mmol per day), the DASH diet reduces blood pressure by 11.5mmHg (Sacks, et al., 2001)!

Here is a fall cookie recipe I adapted from Brittany Mullins. This recipe is vegan (dairy and egg free) and oil-free. They could easily be made gluten-free if one used gluten-free flour and oats. I found that oil-free cookies are a little, well sticky is the best way to describe them. Most people don't mind the texture because they taste so great and have a normal mouth feel. It's just when you pick them up that they feel sticky.

Vegan Pumpkin Oatmeal Chocolate Chip Cookies
Adapted from Eating Bird Food 
Serves: 25
·       1 cup whole wheat flour (Gluten-free optional)
·       ½ cup old fashioned oats
·       1 teaspoon ground cinnamon
·       ½ teaspoon baking soda
·       ½ teaspoon sea salt
·       pinch of ground nutmeg
·       1 15 oz. can pumpkin puree (not pumpkin pie filling)
·       1 cup sugar
·       ½ Tablespoon ground flaxseed
·       1 teaspoon pure vanilla
·       ¼ cup vegan chocolate chips or carob chips
1.     Preheat oven to 350° F.
2.     Stir together dry ingredients (flour, oats, cinnamon, baking soda, sea salt, nutmeg) in a mixing bowl.
3.     Mix together wet ingredients (pumpkin, sugar, flaxseed and vanilla) in a separate mixing bowl.
4.     Combine wet and dry ingredients.
5.     Stir in ¼ cup chocolate chips. Mix well.
6.     Drop rounded tablespoons onto a greased cookie sheet. Press cookie dough down into a cookie shape with a spoon or your fingers.  Don’t worry about spreading.
7.     Bake for 15-16 minutes.

8.     Move cookies to a wire rack and cool completely before eating


Sacks, F.M., Svetkey, L.P., Vollmer, W.M., Appel, L.J., Bray, G.A., Harasha, D., … Lina, P. (2001).  Effects on blood pressure of reduced dietary sodium and the dietary approaches to stop hypertension (DASH) diet. The New England Journal of Medicine, 334(1): 3-10.

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