Fursecuri sănătoase cu ovăz (5g proteine, fără ouă, fără zahăr rafinat)

Acestea Healthy Oatmeal Raisin Cookies are easy healthy breakfast cookies made from wholesome ingredients. They contain no eggs, butter, or refined sugar. They are also twice as low in sugar as regular cookies and higher in proteins, keeping you full for hours.

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I love making oatmeal cookies, like my Fursecuri crocante cu ovăz, Fursecuri cu proteine ​​din ovăz, No-Bake Oatmeal Cookies so much that I decided to do a perfect, healthy, and ridiculously easy version of all of these. These healthy cookies are loaded with nutrients of all sorts and they are ready in less than 30 minutes! It’s the best breakfast or snack for the health-conscious.

Fursecuri sănătoase cu ovăz

Acestea Healthy Oatmeal Raisin Cookies are easy healthy breakfast cookies made from wholesome ingredients. They contain no eggs, butter, or refined sugar. They are also twice as low in sugar as regular cookies and higher in proteins, keeping you full for hours.

4.50 de la 2 voturi

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Timp de pregatire: 10 minute min

Timp de gătit: 14 minute min

Timpul total: 24 minute min

Curs: Mic dejun, Desert

Bucătăria: american

porţii: 8 fursecuri mari

calorii: 247.9 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ 1 ceaşcă Ovaz rapid - (nota 1)
• ▢ ¾ ceaşcă Faina de toate scopurile - (nota 2)
• ▢ 1 ½ lingurițe Praf de copt
• ▢ 1 linguriță Scorţişoară
• ▢ ¼ ceaşcă Ulei de cocos - topit (nota 3)
• ▢ ½ ceaşcă Sirop de arțar - (nota 4)
• ▢ 1 linguriță Extract de vanilie
• ▢ ⅓ ceaşcă Stafide uscate - (nota 5)

Optional – to boost proteins

• ▢ ¼ ceaşcă Semințe de cânepă - (nota 6)

Instrucțiuni

• Preheat the oven to 350 °F (180 °C). Line two cookie sheets with parchment paper. Lightly oil it with cooking oil spray. Set aside.
• In a mixing bowl, whisk the dry ingredients: quick oats, all-purpose flour, baking powder, and cinnamon.
• Add in maple syrup, cooled, melted coconut oil, and vanilla extract.
• Using a rubber spatula, stir to incorporate and for a sticky, consistent cookie dough. It should look a bit wet and runny, keep stirring for a good minute. Set aside for 5 minutes to let oats absorb the moisture. Stir again. If it's too runny, add a bit more oats.
• Fold in dried raisins and chopped nuts, and stir to incorporate evenly.
• Împărțiți amestecul în 12 porții egale, ungeți-vă ușor mâinile cu ulei și formați o bilă.
• Drop about 1 1/2 tablespoons of dough on the cookie sheet and flatten the top with the back of a fork. The cookies expand in the oven so make sure you leave 2 thumbs of space between each of them.
• Coaceți fursecurile la 180 °C (350 °F) în centrul cuptorului preîncălzit timp de 14-16 minute, până când marginile devin frumos aurii.
• Let the cookies cool down on a cooling rack before storing.

notițe

Notă 1: I recommend quick oats instead of rolled oats for this recipe. Rolled oats have a thicker texture that won’t absorb the moisture as well and make your cookies fragile. Quick oats are as healthy as rolled oats. To make it, add rolled oats in a food processor and process 1-2 times until it forms pieces of oats – not flour, just small pieces.

Notă 2: You can replace the all-purpose flour with white spelt flour or white whole wheat flour. For a gluten-free version, use my ghid de conversie fără gluten.

Notă 3: Use refined coconut oil to avoid a coconut flavor in your cookies. Or simply swap it for melted plant-based butter, or melted butter if you use dairy in your kitchen. Light olive oil should work too, but the texture will be more crumbly.

Notă 4Se poate folosi orice îndulcitor lichid, cum ar fi siropul de agave, nectarul de cocos sau siropul de cocos.

Notă 5: You can cut down the sugar and increase the proteins by replacing dried raisins with hemp seeds.

Notă 6: Chopped almonds, chopped walnuts, or other seeds like sunflower seeds, or pumpkin seeds are great healthy options as well.

StocarePuteți păstra fursecurile într-un recipient etanș până la 5 zile la frigider. Congelați-le până la 1 lună în pungi Ziploc sigilate și decongelați-le cu o zi înainte la temperatura camerei.

Mod cuptor: Eu folosesc modul cu ventilator (convecție). Dacă trebuie să folosiți modul convențional, vă recomand să creșteți temperatura cu 15°C. Timpul de coacere ar trebui să fie același, dar ar putea dura câteva minute în plus.

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Nutriţie

servire: 1fursec | calorii: 247.9kcal | Carbohidrați: 35.1g | Proteină: 5.1g | Gras: 10.4g | Grăsime saturată: 6g | Grăsimi polinesaturate: 2.7g | Grasime monosaturata: 1g | Sodiu: 83.6mg | Potasiu: 145.9mg | Fibră: 2g | Zahăr: 12.3g | Vitamina A: 33.1IU | Vitamina C: 0.3mg | Calciu: 85.5mg | fier: 2.2mg | Magneziu: 36.4mg | Fosfor: 150.4mg | Zinc: 0.6mg

Ingrediente și înlocuiri

You need just a few wholesome ingredients to make these cookies. Here’s how to pick them.

• Ovaz rapid – These are the base of the cookies, providing texture and a hearty flavor. Their finer texture absorbs moisture better than rolled oats, creating a more sticky dough. If you only have rolled oats, pulse them briefly in a food processor. Avoid steel-cut oats, as they won’t soften properly. Use certified gluten-free oats if needed.
• Faina de toate scopurile – Flour brings structure and helps hold the cookies together. You can swap it with white whole wheat flour or white spelt flour for a more wholesome option. For a gluten-free version, use my ghid de conversie fără gluten.
• Praf de copt – To make the cookies rise slightly and create a lighter texture.
• Scorţişoară – To add warm, aromatic spice to the cookies. You could substitute it with pumpkin pie spice or omit it for a more neutral flavor.
• Ulei de cocos – This acts as a binding agent and provides healthy fats. Use refined coconut oil to avoid a coconut taste or replace it with melted vegan butter, olive oil, or avocado oil. Avoid liquid oils like sunflower oil, as they may make the cookies crumbly.
• Sirop de arțar – A natural sweetener that also adds moisture to the dough. You can use agave syrup, coconut nectar, or date syrup as alternatives. Avoid using granular sweeteners like cane sugar, as they will alter the texture.
• Extract de vanilie – Vanilla enhances the flavors of the cookies. You can use almond extract or maple extract for a slight twist.
• Stafide uscate – These add bursts of sweetness and chewiness to the cookies. You can replace them with chopped dried fruits like cranberries, apricots, or dates. For a lower-sugar, protein-rich alternative, use hemp seeds or chopped nuts.

How to Make Healthy Oatmeal Cookies

This recipe is super simple to whip up, here’s how in pictures.

Combinați ingredientele uscate într-un bol de amestecat.

Pour the liquid ingredients on top of the wet and combine to incorporate.

Add the raisins and form the cookies on a baking sheet.

Press the cookies and bake them at 350 °F (180 °C) for 14-16 minutes.

Sfaturile de copt ale lui Carine

I have a few more tips to share to make sure you make the best possible oatmeal cookies.

1. Soften Coconut Oil Before Mixing – Ensure the melted coconut oil has cooled slightly before mixing to avoid cooking the oats prematurely or creating clumps in the dough.
2. Chill the Dough if Too Soft – If the dough feels too sticky or runny to shape, refrigerate it for 10–15 minutes to make it easier to handle. This will also help prevent excessive spreading during baking.
3. Don’t Skip the Resting Time – Allow the dough to rest for at least 5 minutes before shaping. This gives the oats time to absorb the moisture, resulting in cookies that hold together better.
4. Shape and Flatten Evenly – Lightly oil your hands before rolling the dough into balls to prevent sticking. Flatten the cookies slightly with a fork for a uniform shape and even baking.
5. Nu coaceți prea mult – Watch the cookies closely and remove them from the oven as soon as the edges turn golden. Overbaking will make them dry and crumbly.
6. Reglați dulceața – If you prefer less sweetness, reduce the maple syrup slightly and compensate by adding an extra tablespoon of coconut oil or a splash of plant-based milk to maintain moisture.
7. Serviți cald – For the best flavor and texture, warm the cookies in the microwave for 10–15 seconds before eating. This brings out the softness and enhances the flavor of the raisins and cinnamon.

Repere nutriționale

These cookies are:

• Îndulcit natural – Maple syrup provides natural sweetness without refined sugar.
• Bogat în grăsimi sănătoase – Coconut oil and optional seeds or nuts supply nourishing fats.
• Egg-Free and Dairy-Free – Completely plant-based and allergen-friendly.
• Ambalat cu proteine – Each cookie contains 5 grams of protein, perfect for an energy-boosting snack.

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