Jo Knows Nutrition
by Joanne Nijhuis
MAPLE ALMOND OAT COOKIES NATURALLY SWEETENED AND FIBRE-RICH
April 5, 2025
Let’s talk about a snack that loves you back. These oat-based cookies are a perfect example of how you can enjoy something sweet while nourishing your body. Made with whole-food ingredients and free from refined sugars, maple almond oat cookies are rich in fibre and healthy fats—ideal for sustained energy and a happy gut. They are a dietitian-approved option for the whole family.
DID YOU KNOW?
The World Health Organization advises consuming sweeteners, including maple syrup, in moderation. However, pure maple syrup stands out as a natural sweetener that is rich in beneficial compounds. Loaded with vitamins, minerals and powerful antioxidants like polyphenols, pure maple syrup is a perfect sugar substitute for baking, salad dressings, marinades, waffles and pancakes. To reap these benefits, be sure to choose 100% pure maple syrup rather than pancake syrups that are loaded with high-fructose corn syrup and artificial flavours.
The almond meal, made from ground almonds, amps up the protein, fibre, healthy fats, and essential vitamins and minerals in this recipe, making this healthy cookie a great choice for fueling while hiking and cycling.
INGREDIENTS
- 1 ½ cups (375 ml) rolled oats
- 1 cup (250 ml) almond meal, store-bought or homemade
- 1 teaspoon (5 ml) ground cinnamon
- ½ teaspoon (2.5 ml) ground nutmeg, optional
- ½ teaspoon (2.5 ml) baking soda
- ¼ teaspoon (1.25 ml) salt
- â…“ cup (83 ml) maple syrup
- ¼ cup (63 ml) mashed banana
- 1 teaspoon (5 ml) vanilla extract
- ½ cup (125 ml) chopped dates or raisins
INSTRUCTIONS
- Preheat oven to 350°F (175°C).
- If making homemade almond meal, put 1 cup (250 ml) of unsalted, whole almonds in a blender or food processor and grind until the almonds are a fine texture.
- In a bowl, mix the oats, almond meal, cinnamon, nutmeg (if using), baking soda, and salt.
- In another bowl, combine the maple syrup, banana, and vanilla.
- Stir the dry ingredients into the wet ingredients and fold in the chopped dates or raisins.
- Scoop the dough onto a parchment-lined baking sheet. Flatten each scoop with a fork.
- Bake for 12-14 minutes or until lightly golden.
- Allow to cool before serving.
ENJOY!
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling. For more information, email Joanne at jo.knows.nutrition@outlook.com