Simple Sides: Healthy Butternut Squash Cookies
Children in this country consume an estimated 12 percent of their calories from fast food and 20 percent of all American meals are consumed in a car! The consequences are predictably unhealthy. Competing schedules in the day-to-day lives of a busy modern family make it difficult to share a home-cooked meal together, but possible. In fact, with a little planning, cooking together can become a fun family event and learning opportunity. This feature will focus on providing a child or a group of children, working together under the supervision of an adult, with one uncomplicated, healthy, and delicious side dish recipe. The dishes, focus on seasonal fresh produce items and will always contain tasks that allow even the youngest kitchen helper to contribute to the family meal. Parents should always read each recipe carefully to judge the division of labor based on age and ability as well as to identify where adult attention might be especially needed.
Many of the recipes presented here will seem extremely basic, this is by design. These simple preparations will provide the culinary foundation and confidence to inspire kids to try more challenging recipes as their experience and confidence in the kitchen develops. Melissa’s encourages parents to find the time to gather as a family unit at least once a week for a dinner that everyone pitches in to prepare. It is a wonderful way to teach a child some basic culinary skills and, more importantly, cooking with your children will build memories in all your hearts forever. Enjoy your kids in the kitchen, they will be grown and gone before you know it! “No one is born a great cook; one learns by doing” – Julia Child.
While I have not viewed the show in decades, I do not remember Sesame Street’s Cookie Monster doing anything but gobbling up any cookie placed in front of him without a thought or word about healthy ingredients. Cookies are undeniably high in calories and sugar. A single chocolate chip cookie can contain around 50-60 calories and 5-7 grams of sugar. This sugary content can lead to quick energy spikes followed by crashes, making it important to consume cookies in moderation. Cookies are often sticky and can adhere to teeth, increasing the risk of dental cavities and tooth decay. Proper dental hygiene, including regular brushing and flossing, is essential to mitigate this risk. Due to their high-calorie and sugary nature, excessive cookie consumption can lead to weight gain if not balanced with a healthy diet and regular exercise.
Now that the reader will never eat another cookie again, here is a better solution that I found on the ‘net, though it also had to be tweaked since it contains white flour (empty calories) and unnecessary sugar substitutes to sweeten an already flavorful sweet Butternut Squash. What is substituted for the sweeteners? Nothing. Get a culinary grip, America, and kick this country’s addiction to salt and sugar. It’s amazing how simply leaving either or both out of a recipe is the easiest healthy makeover to accomplish. Sure, it will take a while to train one’s palate to stop putting these two ingredients on or in EVERYTHING. Those cravings will dissipate with patience and palate practice.
So, how does a chewy-moist, almost creamy cookie, interrupted by tart-sweet pieces of dried cranberries in every bite, loaded with vitamins and nutrients, sound? Butternut squash is packed with vitamins A and C, which act as powerful antioxidants, protecting cells from damage and supporting immune function. It also contains beta-carotene, which the body converts to vitamin A. The fiber in butternut squash can help with digestion, promote feelings of fullness, and may help reduce the risk of certain chronic diseases. Also, the beta-carotene and other antioxidants in butternut squash can contribute to good eye health. Butternut squash is relatively low in calories compared to the combination of white flour and sugar.
Dried cranberries are also high in antioxidants, including polyphenols and flavonoids, which help protect the body against oxidative stress and inflammation. They contain various vitamins and minerals, such as vitamin C, vitamin K, vitamin A, potassium, copper, iron, magnesium, and manganese. While high sugar content in fresh cranberries, dried cranberries are a good source of dietary fiber, which slows the digestive process and can help with weight management. Plus, the antioxidants and fiber in dried cranberries can contribute to improved cardiovascular health by promoting healthy blood pressure and cholesterol levels.
I found the easiest way to puree the squash is to use the seeded bulbous end only [the neck is used in this month’s Low Carb Kitchen blog. Cut it in half, place each half in a microwave-safe container, put in enough water to steam the squash, seal with plastic wrap, cook until soft, cool and then scoop out the squash into a blender or food processor. This will take a little bit of time to get the squash fully pureed. Stop every so often and scrape down the sides and keep blending until a nice, creamy texture develops. Store any leftover puree in a sealed container in the fridge, up to one week.
After the squash cookies have cooled, place them on a wire cooling rack. You can pop them in the fridge or freezer to set a bit more. Place the cookies in an airtight container or baggie. They can be kept in the fridge or freezer and are best eaten within 3 days if stored in the fridge or a month if stored in the freezer. So there, Mr. Cookie Monster!
Butternut Squash Cookies
Ingredients
3 cups butternut squash, seeded & pureed
½ cup Vegetable Spread
3 Tablespoons Canola oil
2 Tablespoons vanilla extract
1 cup blanched almond flour (35g)
2 teaspoons cinnamon
1 teaspoon baking soda
¾ cup Dried Cranberries
What the supervising adult should do:
Handle both the steaming of the squash and pulling out the hot tray from the oven. Bake at 350º for 15-20 minutes. Let cool.
What the kids can do:
In a medium-sized mixing bowl, combine pureed squash, veg spread, oil and vanilla. Mix until well combined. Stir in the almond flour, cinnamon, and baking soda. Fold the chocolate chips into the batter.
Use a large cookie scoop (about 2 tablespoons per cookie) to scoop the dough onto the lined baking sheet. The cookies spread a bit so leave about an inch between each cookie.
After baking, let the cookies cool on the baking sheet for at least 5 minutes, then transfer them to a wire cooling rack. The cookies are very soft right out of the oven but will firm if chilled in fridge.
