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.
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!
- 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
- 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.
Pin for later:
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.
What makes this protein bowl an anti-inflammatory delight for PCOS-fighters? Each ingredient has unique health benefits that can assist to lower inflammation, balance blood sugar levels, support fertility, and stabilize mood.
- source of beta-carotene which can support fertility
- high fiber
- may support blood sugar regulation
- whole food source of soy which may improve symptoms and markers of PCOS like blood sugar and cholesterol
- studies show soy can protect against heart disease and breast cancer
- complete protein source
- whole food source of soy which may improve symptoms and markers of PCOS
- complete protein source
- source of B vitamins, fiber, potassium, and magnesium
- helps lower LDL cholesterol
- low glycemic index
- high fiber
- source of B vitamins which combat stress
- helps lower cholesterol
- relaxes blood vessels for better blood flow
- complete protein source
- balanced ratio of omega fats
- contains arginine and gamma-linolenic acid which decreases heart disease risk
- may lower fasting blood sugar
Ingredients (made 2 PROTEIN bowls for me):
- 2 sweet potatoes, chopped
- 1 cup frozen edamame, organic, non-GMO
- 1 package extra-firm Sunrise Soya Foods tofu
- 1/ 2 tbsp avocado oil or flaxseed cooking oil (with a high-smoke point)
- 1 avocado
- 1 chunk of ginger, peeled
- 2 garlic cloves
- 1 lemon
- 1/4 cup tahini
- water to thin dressing
- Cube tofu.
- Fry tofu in high-heat cooking oil on medium heat until every side is golden brown.
- Meanwhile, roast chopped sweet potatoes at 425degC for 25-30 min.
- Cook frozen edamame on the stove-top.
- Combine all dressing ingredients using a food processor or a high-speed blender.
- Build protein bowl and top with avocado and hemp seeds.
This post was sponsored by Sunrise Soya Foods. I do not receive affiliate commission from Sunrise Soya Foods.
Studies show that magnesium deficiencies are more common in women with PCOS. Learn how supplementing with magnesium may help manage insulin resistance, inflammation, anxiety, and more.
What is PCOS?
Polycystic ovary syndrome (PCOS) is a disorder that greatly impacts the lives of up to 18% of women all over the world. PCOS affects multiple systems of the body including our metabolic, reproductive, and mental health. The long-term associations of PCOS include type 2 diabetes, cardiovascular disease, and certain cancers. This is why daily lifelong management is important. While we are still learning much regarding root causes and treatment options, there is evidence that particular minerals may play a role.
Why is Magnesium Important for PCOS?
Magnesium is crucial for women with PCOS for several reasons. Research shows that magnesium can:
- Manage Insulin Resistance
- Reduce Inflammation
- Improve Sleep
- Alleviate Anxiety
- Lower Blood Pressure
I was the lead author of a clinical study published earlier this year in Food Science & Nutrition which assessed dietary intake in women with and without PCOS (Cutler et al., 2019). One of our findings was that magnesium intake was decreased in women with insulin-resistant PCOS. In addition, we found that the greater magnesium women with PCOS consumed, the lower their levels of testosterone and markers of inflammation were.
How Much Magnesium Do We Need?
The recommended daily amount of magnesium is 320 mg for an adult woman. This will vary depending on factors such as body size and stage of life. Some foods that are great sources of magnesium include legumes, whole grains, broccoli, squash, green leafy vegetables, seeds, nuts, and dark chocolate.
To ensure I am obtaining enough magnesium, I supplement with Natural Calm magnesium citrate powder or vegan magnesium gummies depending on my mood and the time of day.
In health, Dr. Dylan Cutler, Ph.D.
Oral Magnesium Supplementation Improves Insulin Sensitivity and Metabolic Control in Type 2 Diabetic Subjects
- Oral magnesium supplementation decreases C-reactive protein levels in subjects with prediabetes and hypomagnesemia: a clinical randomized double-blind placebo-controlled trial.
- Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep.
The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review
- The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial.
This article is sponsored by Natural Calm Canada.
Pin For Later: