diabetes Archives - Phruitful Dish

Chocolate Coconut Protein Cookies for Blood Sugar Management

Vegan, gluten-free, refined sugar-free cookies that support hormonal health and blood sugar balance.

Baking (especially cookies) is one of my favorite self-care activities whether it is on my own, with friends, family, or kids. Both baking and cooking can be soothing for our mental state as it requires being mindful. Mindfulness is simply the act of paying attention to the present moment. When we are baking, we have to put our phones down and get our hands dirty! One study even found that baking easy, simple recipes can enhance focus, creativity, and happiness.

Vegan Gluten-Free Chocolate Coconut Protein Cookies

Plus, with the ingredients in these cookies, baking can be beneficial for our physical health! I’ve created a cookie with plant-based protein, antioxidants, and superfoods that our hormones and blood sugar will love. I also left out several typical cookie ingredients that can wreak havoc on our hormonal and metabolic health, like refined sugar, oils, and dairy.

I used Nanopro vegan protein powder which is made from non-GMO yellow pea, brown rice, and chia seed. This combination provides all essential amino acids. It is particularly high in lysine which is important for calcium absorption and collagen production. The main sources of lysine in a vegan diet are beans, peas, and legumes.

Plant protein powders can often be difficult to digest. People often find they cause bloating or abdominal discomfort. Nanopro contains ProHydrolaseTM which assists the protein to break down, digest, and fully absorb.

Try out these cookies for yourself and tag me on Instagram @dr.dylancutler!

Ingredients

2 scoops vegan protein powder (Biopharma Scientific in vanilla toffee)
3/4 cup unsweetened apple sauce
2 tbsp ground flaxseeds
2 tbsp cacao powder
¼ cup coconut flour
½ tsp baking soda
¼ tsp cinnamon
½ cup almond milk or water
pinch of salt

Instructions

Preheat oven to 400F.
Line a baking sheet with parchment paper.
Combine and mix all ingredients in a large bowl. Add more water or protein powder depending if the batter is too dry or wet.
Place spoonfuls of dough onto a baking sheet.
Bake for 15 minutes.
Remove from the oven and let cool.
Store in freezer for a cool treat.

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_{This post was sponsored by Biopharma Scientific. I do not receive affiliate commission on products purchased from Biopharma Scientific.}

For more healthy treats check out these recipes.

Cocoa Black Bean Brownies (Heart-Healthy)

A rich, moist dessert with few of the typical brownie ingredients.

Did you know that cardiovascular disease is the number one killer in the world? People with PCOS commonly experience metabolic syndrome which increases the risk of developing heart disease. Metabolic syndrome is a combination of conditions including elevated triglycerides, high “bad” cholesterol, low “good” cholesterol, high blood pressure, obesity, and increased belly fat.

Fortunately, each day most of us can help decrease our risk of developing heart disease. Nutritional intake is important with some evidence suggesting to decrease saturated fats and other evidence to decrease trans fats. Decreasing salt intake is also recommended while increasing phytonutrient, fiber-rich foods, like fruits and vegetables. Secondly, regular exercise can reduce body weight, blood pressure, “bad ” cholesterol and increase insulin sensitivity. In addition, sleep deprivation has been shown to increase the risk of heart disease and related conditions. Finally, quitting smoking is the single greatest change one can make to improve their heart and overall health.

You may be wondering where brownies fit into a heart-healthy lifestyle. Surprisingly, these delicious, fudgy treats are primarily made from black beans and unsweetened cocoa powder! Carry on to find out how these two ingredients can make a crowd-pleasing dessert that can support a healthy heart. PS. The trick is to not reveal the ingredients until AFTER your loved ones have tried the brownies. I promise they will be shocked. I would love to hear what you do to protect your heart!

Ingredients:

2 cups dried black beans (must pre-soak and boil)
1/2 cup unsweetened cocoa powder
2 tbsp pure maple syrup
1/4 cup extra virgin olive oil
2 tsp pure vanilla extract
1/2 tsp baking powder
1/2 cup dark chocolate chips (>75% real cocoa)

How to:

Preheat oven to 350 F.
Blend all ingredients, except chocolate chips, in a food processor until completely smooth.
Stir in the chocolate chips.
Pour into an 8×8 pan pre-greased with olive oil.
Cook for 15-20 minutes being careful not to overcook as this could dry them out.
Let brownies cool before cutting. I popped these in the freezer to firm up even more.

PCOS Powers:

Black beans:

high in protein, fiber, potassium, magnesium, folate, vitamin B6 and phytonutrients
may help lower blood pressure, manage blood sugar levels, and prevent cardiovascular disease
contain several flavonoids including quercetin which is anti-inflammatory and may reduce the risk of atherosclerosis

Unsweetened cocoa powder:

may support the cardiovascular system by enhancing vascular function and decreasing platelet reactivity
may help improve cholesterol levels
has been shown to improve cognitive function, insulin resistance and blood pressure

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Sweet Potato Chips with Avocado Dip

Looking for a nutritious game day snack?

These nourishing sweet potato chips make for a great movie night or game-day snack. They are infinitely healthier than most store-bought chips and are still delicious. Ps. if you’re thinking about skipping the oil, consider that it helps us absorb the nutrients, like beta-carotene, in the sweet potato!

Ingredients:

1 sweet potato (sometimes called a yam)
1 tbsp avocado oil
1 tsp rosemary
1 tsp thyme

Avocado dip:

1 avocado
1 garlic clove
splash of almond milk

How to:

Preheat oven to 375 degrees F.
Wash and scrub sweet potato.
Slice sweet potato as thinly as possible with a sharp knife (a mandoline would work better if you have one).
Toss sweet potato slices in oil, rosemary, and thyme.
Place in a single layer on a baking sheet with parchment paper on it.
Cook in oven for 10 minutes and then flip and cook for another 10 minutes.
As chips are cooking, mix avocado, garlic, and almond milk in a food processor until smooth and creamy.
Keep an eye on the chips near the end as the edges can burn quickly.

PCOS Powers:

sweet potato = anti-inflammatory, medium glycemic index food but high in fiber & studies have shown they may assist blood sugar regulation (even better if boiled not roasted), high in beta-carotene which may improve fertility, may increase adiponectin levels in those with type 2 diabetes, shown to reduce the risk of pancreatic cancer
rosemary = anti-inflammatory, has been shown to inhibit the proliferation of ovarian cancer cells
thyme = anti-septic, anti-fungal, may help lower cholesterol

Have you made sweet potato chips before?