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My mother, Jane Espy, recently gave me the recipe for these cookies. Not only are they gluten free, they are also free of added sugar and safe for those intolerant to cow’s milk.


3 cups ripe bananas, mashed

1/3 cup apple sauce

2 cups oatmeal

1/4 cup almond milk

1/2 cup raisins

1 teaspoon vanilla

1 teaspoon cinnamon

Bake at 350 for 15 to 20 minutes on a cookie sheet greased with coconut oil.

What’s so healthy about this recipe?

  1. Many people need to get a better handle on the sugar in their diet. Reducing or eliminating sugar is one of the most important steps you can take if your blood sugar is out of control, if you have trouble with eating disorders, losing weight, anxiety, depression, skin problems or immune deficiency, just for starters.
  2. Bananas are a great source of vitamin B6, manganese, vitamin C, potassium, fiber, copper and biotin. Even though bananas taste sweet, they are low on the glycemic index. One medium banana contains about 3 grams of fiber.
  3. Apple sauce is not only high in fiber and vitamin C, it’s also great for blood sugar regulation due to quercetin and other flavonoids.
  4. Unlike wheat, barley or rye, oatmeal does not contain the gluten that is problematic for people with celiac disease or gluten sensitivity. However, many of the oats people buy today may have been cross-contaminated if they were processed in facilities that also process gluten grains. If you are concerned, make sure the oatmeal you buy says that it is gluten-free oatmeal or that it has been processed in a gluten-free facility. Oatmeal is high in soluble fiber that lowers your cholesterol. This kind of fiber binds with the so-called “bad” LDL – low density lipoproteins – in your gut to lower your level of “bad” cholesterol.
  5. Almond milk is a great substitute for people who are lactose intolerant or unable to digest cow’s milk products.
  6. Raisins have high levels of catechins, which act as antioxidants in the blood. Studies show that raisins lower the post-meal response to insulin, making them perfect for diabetics and people sensitive to sugar.
  7. Vanilla extract is high in antioxidants, including vanillic acid and vanillin.
  8. Finally, cinnamon is high in manganese and calcium. Cinnamon is anti-micobial and can slow the rate your stomach empties after meals, keeping blood sugar under control. It is used as an ingredient in many natural supplements for people with blood sugar problems. Cinnamon also acts as an anti-clotting agent in the blood.

I was talking to my yoga class recently and told them about this cookie recipe.

Everybody joked they would just need to add rum and whipped cream, and then they are all set.

However, not everybody’s digestive system is able to handle rum, whipped cream, gluten or sugar.

But sometimes you just need a cookie, so here you are!

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