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:
And now, here are the recipes…
1. Chocolate Almond Protein Balls
Makes 12 cookies
Baked until tender-crisp and rolled in coconut, these cookies are free from refined sugar and gluten.
- 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 (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
- 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
Makes 12 cookies
These cookies are soft and moist… Perfect for sharing at a picnic or cookout!
- 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
- 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
Makes 12 cookies
Mildly sweet, soft, and moist, these cookies will satisfy your craving for cake.
- 1 cup whole, raw almonds
- 3 large carrots, coarsely chopped
- 2 tablespoons whey powder, plain or vanilla
- 1 tablespoon 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
- 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,
Comments on this article are closed.
I was considering taking Ancient Nutrition Multi Collagen to give me protein .What are your thoughts on this product? 5 types of food Type 1,2,3,4 &5
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?
No one mentioned anything about the flax seeds being bio-estrogens and thereby if you have had cancer or have thyroid problems to consider using Chia seeds instead. I’m a cancer survivor. I was eating healthy and lots of flax seeds as all the health nuts were recommending. Next thing I know, just one month after my mammogram, I start having a problem with my left breast. Another month later, and no improvements with antibiotics the biopsy revealed it was cancer and it was growing fast because it was estrogen fed. I wasn’t an obese person either, so, all I could figure was the flax and the occasional Tofu. Staying away from all of that and now I’ve been cancer free for 11 years.
I just tried the carrot cake cookies. I’m wondering why there is no sweetener of any kind in the recipe? I tasted the batter and it was very blah and bland without any sweetener. So I added about 1/4 cup honey which improved the flavor considerably. I also added more of all the spices. If I were doing these again, I might also add raisins or chocolate chips for a little spark. I also added a tsp. of baking soda. Hope I didn’t mess up the nutritional value……
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?
Dr said I have arthritis in my foot that causes my pain…
Any suggestion for me?
I have allergies to oats, potatoes, almonds, hazel, brazil, nuts,peaches, oranges, bananas, (limited in take) all melon and would like to know how I can substitute the ingredients to make the lovely cookies etc., and other delicious items in your book?
Any help or advice would be greatly appreciated
What about an allergy to milk, is there something else I can use in place of the whey?
Is whey high in potassium? My potassium level is much too high which makes it very difficult for me since I also have osteoporosis. I feel i am stuck between a rock & a hard place… Thank you so very much Vivian for taking such good care of us all – Nicole
This. Comment Is for Aisha .
Your sons who’s doctor wants her to give all medication but am glad she is not doing what his doctor wants her to give her son .Aisha if I may suggest see what the drugs are for . For every drug there is a purpose for it see what the drug is for what health issue . You can replace those drugs with natural .
There is a natural remedy encyclopedia look at the diagnosis
See what the natural remedy it could be herbs with no side effect and it will cure .all medication prescribe by doctors don’t cure it control disease & side effects are deadly .if interested to buy the encyclopedia you get this book directly from the publisher 1844 777 1844 Natural remedy Encyclopedia
By Vance H Ferrell & Harold M Cherne MD 7th Edition
i like to know the name of publisher as the book seem to be not available. few copies of it are quite expensive as they are older editions from other online shops.
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.
I am new to your website and am loving all the info I’m reading. However, I have yet to see anything that deals with people who cannot weight bear or basically do exercise of any type. My son 22 year old son is severely physically handicapped and cognitively very delayed. Thankfully, I can give lots of healthy food through his gtube but he has severe osteoporosis and of course his endocrinologist wants him on all the meds I don’t want him on. Everything I give him has to be very pureed. Do you have any experience with his type of situation??
I am allergic to nuts and seeds, is there something else that I could substitute? Would love to try your recipes.
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.
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.
Just want to thank you Vivian for these wonderful recipes you send me.
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!
What about whey and dairy free diets? I lowered my LDL cholesterol from 178 to 120 by eliminating dairy and my digestive system improved greatly. No more constipation, gas, bloating. Would be nice if you remembered the dairy-free crowd (alternate ingredients) in your recipes.