GRAB-N-GO IMMUNE-BOOSTING BREAKFAST COOKIES

Time to boost your gut health and strengthen your immune system with these hearty Wild Blueberry Almond Butter Breakfast Cookies.


BY: EMILY HOLDORF, MS, RDN

​Cold and flu season is almost here. What many of us don’t realize is that much of our immune health actually begins in the gut. This is one of the many reasons why boosting our gut health is important to bolster your immune system before all the sickness strikes!

Your first thought when you hear the word ‘gut health’ is probably probiotics, such as what’s found in fermented foods, yogurt, and kombucha. Cultivating gut health has become mainstream, and there are so many new probiotic foods on the market today.

However, what’s often overlooked as an important part of gut health are prebiotics.

What’s the difference?  Prebiotics are basically the food for the good bacteria to keep them alive and well, and probiotics are the actual good bacteria.

​Fruits, veggies, and whole grains are your typical sources of prebiotics. Some examples of prebiotic-containing foods you are probably already eating include:

  • Bananas
  • Apples (with the skin)
  • Beans
  • Asparagus
  • Garlic
  • Onions
  • Flaxseed
  • Wheat bran
  • Oats
  • Jerusalem artichokes
  • Whole wheat products
  • Chicory root

While all prebiotics are fiber-containing foods, not all fiber-containing foods are prebiotics. They have to have a specific non-digestible type of fiber to be considered a prebiotic food. When we have a good balance of prebiotic foods to feed our gut bacteria, and probiotic foods to replenish the good bacteria, we have a happy, healthy gut!

Enter: Wild Blueberry Almond Butter Cookies.

These prebiotic-filled, high-fiber breakfast cookies are a fun way to start off your morning that’s not too sweet and has a little boost of antioxidants for that extra immune support. Despite being smaller, wild blueberries also have two times more antioxidants than regular blueberries with a more intense blueberry flavor.

They are chewy and hearty, and the best part is that you can make them on Sunday and eat them throughout the week as part of breakfast or as a snack. Enjoy!

INGREDIENTS
  • 1 flax “egg” (1 Tbsp flax + 2 ½ Tbsp water)
  • 2 ¼ cups rolled oats
  • ¾ cup oat flour (or whole wheat flour)
  • ¼ cup pumpkin seeds (pepitas)
  • 1 tsp baking powder
  • ½ tsp cinnamon
  • ¼ tsp salt
  • 1 banana, mashed
  • 2 heaping Tbsp almond butter
  • 1 Tbsp honey
  • ½ cup milk
  • 1 splash vanilla
  • 1/2 – 3/4 cup frozen wild blueberries
For the full instructions and recipe, head over to the original article.
HEADER IMAGE: EMILY HOLDORF

Emily Holdorf, MS, RDN is a Charlotte, NC-based private practice dietitian on a mission to empower others to live a healthier, happier life.  By emphasizing a non-diet approach to eating, Emily helps individuals form a better relationship with food by focusing on why there’s room for every food in moderation. Find out more about about Emily at EmPowered Nutrition.

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