Who doesn’t love cookies? For many of us, cookies conjure up childhood memories and celebrations. Some families have a traditional cookie recipe that’s been passed down for generations. There’s no doubt that cookies are special, and taste best when shared!
Of course, your typical cookie is high in sugar and other acidifying ingredients (such as high fructose corn syrup and hydrogenated oils, which are often found in store-bought cookies), so they contribute to blood sugar spikes and other health issues associated with excessive sugar and trans fat intake (including osteoporosis).
Does that mean cookies are off-limits? Absolutely not! No foods are banned on the Osteoporosis Reversal Program (it’s far more about balance than eating or avoiding certain foods), and bone-healthy versions of favorites are the perfect way to enjoy sweet treats without worry.
That’s where the following three cookie recipes can help. These pH-balanced, easy-to-make cookies all contain bone-healthy whey protein and nutritious ingredients.
And If you live in the United States, I’m sure once you’ll taste them, you’ll want to bake a few dozen more to share during your Memorial Day celebration!
Why Whey Protein?
All three recipes contain whey powder, an alkalizing protein source that is excellent for bone health and rich in lactorferrin. It’s derived from cow’s milk, and as Savers know, dairy products are not emphasized on the Osteoporosis Reversal Program. So you might wonder what makes whey a bone-healthy protein.
Whey is the liquid leftover from the process of making cheese or yogurt. Each time you open a tub of plain yogurt, you’ll notice a thin, yellowish liquid on the top that you need to stir to incorporate it back into the yogurt. This is the whey, and to make whey powder, this liquid is dehydrated. It’s an excellent source of lactoferrin, an iron-binding glycoprotein that transports iron into cells and is present in human colostrum, the “pre-milk” produced for a short time immediately after giving birth.
Lactoferrin is also present in cow’s milk, and is especially concentrated in the whey. Research points undeniably to lactoferrin’s role in reversing osteoporosis and rejuvenating bone; a study found that lactoferrin promotes osteoblast differentiation and proliferation and inhibits the production of osteoclasts, the cells that tear down bone. To read more about the study and how lactoferrin (and whey) help your bones, please read this post:
The Protein Conundrum
The topic of protein itself is a somewhat controversial one when it comes to its role in building bone and reversing bone loss. The topic gets muddled when protein’s acidifying nature is weighed against its nutritional value and other health benefits, such as the stabilization of blood sugar.
And it got even murkier when a recently published study found the cancerous effects of meat consumption, but without giving proper distinction to the fact that processed meats, such as bologna and salami, were the real troublemakers. And researchers failed to acknowledge the lifestyle factors in the the study participants and other important facts. For more on this study and its flaws, please read the following post:
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And now, here are the recipes…
1. Chocolate Almond Protein Balls
pH-Balanced
Makes 12 cookies
Baked until tender-crisp and rolled in coconut, these cookies are free from refined sugar and gluten.
Ingredients:
- ½ cup coconut flour
- 2 tablespoons chocolate whey protein powder
- 2 tablespoons unsweetened cacao powder
- 2 teaspoons baking powder
- ½ teaspoon ground cinnamon
- ¼ teaspoon sea salt
- ¼ teaspoon stevia powder or monk fruit sweetener (adjust to taste)
- 2 tablespoons flax meal mixed with ¼ cup water (allow this mixture to sit for 10 minutes)
- ½ cup tablespoons unsweetened, shredded coconut, divided
- 2 teaspoons vanilla extract
- ¼ cup almond butter
- ¾ cup vanilla almond milk, unsweetened
Directions:
- Preheat oven to 350 degrees F.
- Combine the dry ingredients in a large bowl; stir in the flax and water mixture, 2 tablespoons of shredded coconut, vanilla extract, almond butter, and almond milk. Stir until mixture forms a ball of dough.
- Roll the dough into one-inch balls (slightly smaller than golf balls). Roll each one in the additional shredded coconut.
- Place the dough balls on a baking sheet lined with parchment paper and bake for 10 to12 minutes.
- Allow cookies to cool on the baking sheet.
2. Buttery Chocolate Chip Cookies
pH-Balanced
Makes 12 cookies
These cookies are soft and moist… Perfect for sharing at a picnic or cookout!
Ingredients:
- ¾ cup mashed, ripe banana (about 2 medium)
- ¼ cup whey protein powder, plain or vanilla
- 1 cup quick-cooking oats
- 2 tablespoons almond butter
- 2 tablespoons dark chocolate mini chips
Directions:
- Preheat oven to 350 degrees F.
- Combine all ingredients in a large mixing bowl, adding the chocolate chips last.
- Dole the batter out in spoonfuls onto a baking sheet lined with parchment paper. Bake for 11 to 13 minutes. Cool baked cookies on a wire rack for about 5 minutes.
- Store cooled cookies in the refrigerator, or freeze them for up to a month.
3. Spiced Carrot Cake Cookies
pH-Balanced
Makes 12 cookies
Mildly sweet, soft, and moist, these cookies will satisfy your craving for cake.
Ingredients:
- 1 cup whole, raw almonds
- 3 large carrots, coarsely chopped
- 2 tablespoons whey powder, plain or vanilla
- 1 tablespoon virgin coconut oil, melted
- 2 rounded teaspoons ground cinnamon
- ¼ teaspoon ground cloves
- ½ teaspoon ground ginger
- 1 egg
- ½ teaspoon vanilla extract
- Pinch of sea salt
Directions:
- Preheat oven to 350 degrees F.
- Place almonds in a blender or food processor and whirl until they resemble meal.
- Add the carrots to the almonds and blend until carrots are pureed or as finely shredded as possible.
- Add all other ingredients and blend into a wet dough.
- Place large spoonfuls of the batter onto a cookie sheet lined with parchment paper. Flatten cookies with a fork or back of the spoon.
- Bake for 25-30 minutes. Cool cookies by placing the cookie sheet on a wire rack.
So What’s A Saver To Do About Protein Consumption?
Complete, “real” protein can be found in non-animal foods, and since it’s alkalizing, this is the type of protein that is generally encouraged on the Osteoporosis Reversal Program. Also, grass-fed, free-range meats in the correct acid/alkaline proportion are a nutritious part of the Program’s pH-balanced, clinical nutrition plan.
Whey protein bridges the gap between plant and animal sources. Whey is animal-based, but it’s alkalizing, and it is uniquely rich in lactoferrin, as explained earlier.
So it’s wise to include bone-smart sources of protein in your bone-building meals and snacks, and with our cookbook, Bone Appétit, you’ll never run out of food combinations and meal and snack ideas to boost your bone health.
Bone Appétit features more than 200 recipes for breakfast, lunch, dinner, and snacks – and yes, even desserts!
Eat Your Way to Stronger Bones!
Discover over 200 mouth-watering bone healthy recipes for breakfast, smoothies, appetizers, soups, salads, vegetarian dishes, fish, and plenty of main courses and even desserts!
I hope you’ll enjoy today’s cookie recipes. Feel free to share your thoughts and experiences on today’s topic by leaving a comment below.
Till next time,
In the above article you talk about the benefits of whey protein in building bones and to use in recipes. You mention chocolate whey powder but doesn’t that contain a lot of other ingredients? At one time I was buying Grass Fed Whey Protein Isolate. That was all that was in it, no other additives. We used it to make shakes. Is this good for bone building? Would it be good in the recipes above?
Absolutely!
Many of your recipes call for coconut products. Someone in my family absolutely cannot eat coconut in any form. What ‘oil’ can I substitute in recipes that call for coconut oil. I am especially interested in baked goods and the granola. My question is WHAT OIL IS GOOD FOR BONES that I could use as substitute for coconut oil.
How about avocado oil? Or grapeseed. I’ve been using avocado oill for sauteeing, and baking and olive oil for everything else. Trader Joes sells avocado oil for a good price.
What happens with whey when you need lactose free diet?
Hi Phyllis,
Many people who have dairy or lactose sensitivities are able to tolerate whey, but that’s not always the case. If you’re concerned about adding whey to your diet, check with your allergist or doctor before giving it a try.
Thank you for the great recipies!
I am wondering if the whey powder you use is sweetened? I think it may all be sweetened in my country (New Zealand) though I haven’t really investigated yet. The pea protein I tried was far too sweet.
Hi Sue,
Yes, the whey powder in the recipes is unsweetened. 🙂
Great recipe going to try these.Was just wondering about flax meal is it the same as flax seeds also can they be frozen dying to try them will let you know how they turn out.
Thanks.
Thank you for all your recipes and exercises to strengthen bones.
Always Looking forward to receive your e-mails!
I have allergy to whey! Can I substitute with something else? Thx
I have an intolerance to dairy. What can be used in place of whey protein? The cookies sound delicious.
Hi Diane and Fatima,
You can substitute pea protein powder, but it will not have lactoferrin. It will be high in alkalizing protein, however. 🙂
Thank you Vivian.
Just want to thank you Vivian for these wonderful recipes you send me.
regards Joan
You’re welcome, Joan. I enjoy sharing recipes!
Thanks Vivian! The recipes look wonderful. I can’t wait to try them. I wish there was a place to upload photos, so I could post a picture for you to see how they turn out!
You are welcome, Carol! Even if you can’t upload pictures, please let us know how they turn out. 🙂