Stephanie Cowan Nutrition
|Posted on 11 August, 2019 at 2:40|
Do you or someone you know need to lower their cholesterol levels? Then these heart healthy biscuits are for you!
I see a lot of patients with high cholesterol who want to try and get their levels down using diet and exercise before reverting to medications.
The Portfolio Diet is a well recognised dietary approach that can lower cholesterol levels by up to 25%. It involves a combination of plant sterols/stanols, nuts, plant fibres (specifically 10g soluble fibre per day) and soya protein, and is largely a vegetarian diet. If you want to learn more schedule an appointment with a dietitian
I developed this recipe for patients on the Portfolio Diet who don’t want to give up enjoying a biscuit with their tea or coffee. Each biscuit provides roughly 3 grams of soluble fibre, 1 serve of nuts and plant sterols/stanols.
IMPORTANT: recipe is only appropriate for coeliacs who have tested their tolerance to oats using repeat gastroscopes
Almond, Oat & Flaxseed Biscuits | makes 20 biscuits (low FODMAP serve = 1 biscuit)
2 tbsp flax seeds
3 tbsp water
1/4 (60g) Cup sterol/stanol fortified margarine (such as Flora Proactiv - visit www.floraproactiv.com.au/ for further information)
1/2 Cup peanut butter
1/4 Cup honey (use maple syrup for low FODMAP)
2 tsp vanilla extract
1/2 tsp baking powder
pinch of sea salt
1 Cup oats
1/2 Cup desiccated coconut (option to leave out and increase oats to 1 1/2 cups - this will decrease the FODMAP load for people with more severe IBS reactions)
1/2 Cup almond meal
1/2 Cup dried apricots, chopped (use dried cranberries for low FODMAP)
Preheat oven to 180C and line tray with baking paper. Whisk flaxseeds with water and set aside to gel for 10 minutes. In a seperate bowl whisk softened sterol margarine with nut butter then mix in flaxseed gel.
Add honey or maple syrup, vanilla, baking powder and salt. Stir well to combine. Pour in oats, coconut and almond meal and stir together. Add dried apricots or cranberries and use hands to knead the mixture together.
Form tbsp sized balls and place them on baking tray before pressing them down with the back of a fork. Bake for 12-14 minutes until golden.