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Disease-Free Living Through Fitness and Nutrition

Recipes for those who wish to avoid salt/sugar/oils/flesh foods
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Oatmeal Raisin Cookies

These cookies are easy to prepare and make just one batch, so it’s a quick job. If you do not wish to use the whole batch, these cookies freeze well. Whole grains and molasses are packed with fiber and iron. Walnuts, although not to be consumed in excess, are still excellent anti-inflammatory nuts that provide essential omega-3 fatty acids. They’re a sweet, low-fat, delicious treat you can enjoy without the guilt-or the cholesterol!

This week’s recipe is courtesy of Jill Ovnik. Jill is a Cancer Project Food for Life class instructor who believes that education and exposure to the right foods can improve health and change lives. This is why she is so passionate about healthy cuisine and has taught the Food is Elementary curriculum. Jill is the founder and president of the website Vegan Gal ( She is also the writer and producer of the DVD Change Your Food, Change Your Life. Jill received her certification from the Food Studies Institute.


Makes about 12 cookies

1 cup whole wheat pastry flour
1/2 cup rolled oats (not instant or quick oats)
1 teaspoon baking powder
1/4 teaspoon cinnamon
2 tablespoons molasses
1/2 cup medjool dates blended in enough water to make a syrup
2tablespoons rice milk
1 teaspoon vanilla extract
1/4 cup chopped walnuts
1/4 cup raisins
cooking spray or oil for baking sheet

Preheat oven to 350 F.

Combine flour, oats, baking powder, and cinnamon in a small mixing bowl. Stir well and set aside.

In another small bowl, combine molasses, date syrup, rice milk and vanilla and stir well to combine. Add to dry ingredients and stir until just combined. Add walnuts and raisins. Mix well to combine, but do not over-mix the batter.

Drop dough using 2 spoons onto a sprayed or lightly greased baking sheet. Flatten each cookie with back of spoon, if desired. Bake for about 15 minutes (ovens may vary.)

Transfer cookies to a cooling rack using a metal spatula. Cool completely before storing.

Nutrition Information

Per cookie:

130 calories
3.2 g fat
0.4 g saturated fat
21% calories from fat
0 mg cholesterol

24.4 g carbohydrate
1.9 g fiber
12.9 g sugar
2.3 g protein

96 mg sodium
0.1 mg vitamin C
1 mcg beta-carotene
0.2 mg vitamin E
52 mg calcium
0.9 mg iron

Recipe from Jill Ovnik

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