THE HEALTHY HAPPY KITCHEN for all blood types by Sue Visser
Lesson 3: Bake healthy cookies for all blood types
These cookies are the ultimate in compact nutrition for sportsmen and the everyday person on the move. They contain no animal products or baking powder and are suitable for diabetics, being high in fibre and low in sugar. Select the most suitable ingredients and start baking! Yield: 24 muffins or a tray 30cm x 45cm cut into 30 flat cookies 1 cup = 250ml. Pre-heat the oven to 180O C. Alternative blood type ingredients are indicated by a slash ( / )
2 cups oats (not O2) / barley flour (not O) / rice flour (all) 1 cup rye (not B)/ soya (not B2, O2 )/ yellow pea flour (all) 1 cup millet flour (all) / sorghum (only A, B2) ½ cup ground-up flaxseeds ½ cup chopped walnuts / sunflower seeds (only A) ½ cup brown sugar / fructose / stevia equivalent 2 teaspoons bicarbonate of soda 1 teaspoon citric acid 1 teaspoon cinnamon powder (not B, O2) 1 teaspoon ginger powder (all) ½ cup olive oil / canola oil (not B, O2) optional extra: 1 teaspoon cream of tartar (extra potassium)
100g chopped dates / raisins / dried fruit 200ml water or fruit juice 50ml blackstrap molasses
STEP 1 Mix all the dry ingredients together and rub in the olive oil.
STEP2 Soak the dates / raisins / dried fruit and molasses in water.
STEP3 Pour the wet mix into the dry ingredients and stir well.
STEP4 If the resultant mixture is wet and soft it can be spooned into the greased muffin trays. Adjust the consistency: add more water if it is too dry and sticky; but for slab cookies, it must be dry.
STEP5 For making a giant slab for cookies, the mixture must be quite stiff and sticky. If it is too wet, add another tablespoon or two of oats or rye flour to strengthen it. Spread out the mixture to a thickness of about 1cm onto a flat greased baking tray and cut into squares with a knife prior to baking. For round cookies, spoon out blobs of dough. Leave plenty of space and flatten the tops. The dough consistency will vary according to your selection of dry ingredients. If too crumbly or wet, adjust by adding more flour that binds, such as pea, soya or rye ; if too dry, add more water.
STEP6 Sprinkle chopped nuts, sesame seeds or brown sugar over the muffins or cookies and bake them in the oven at 180O C for 10-15 minutes. Switch off the oven. Allow them to settle for a few more minutes till the muffins shrink around the edges before removing from the trays. Cool on a wire rack or in a flat basket. For a stronger, chewy cookie, leave the baking tray in the switched-off oven for at least an hour. They can stay in overnight for a dry, crunchy biscuit.