Pumpkin Peanut Butter Cookies are a soft, chewy cookie that contain no refined sugar and are low in natural sugars. Enjoy as a wholesome snack or add chocolate chips for a delectable treat.
The health benefits of reducing added-sugar intake are well-known. However, what can get confusing is how ‘natural’ sugars, such as honey, compare to white sugar.
Many health proponents claim that ‘natural’ sugars are healthier as they contain greater quantities of vitamins and minerals, which are lost in the processing of white sugar.
Yes, it is true that ‘natural’ sugars contain more vitamins and minerals than white sugar. But, given that our intake of all free sugars should account for less than 10 per cent of our daily energy consumption, it makes little sense to look to sweeteners to increase our nutrient intake.
We shouldn’t look to ‘natural’ sugars to increase vitamin and mineral intake
If you truly want to increase your vitamin, mineral and antioxidant intake, you’d be far better off looking to fruit and vegetables. Plus, nuts and seeds, legumes and wholegrains. Not sweeteners.
A true ‘switch’ to reduce added sugar in the diet, is to switch sugar, honey and maple syrup for fruit purees and mashed or grated sweet vegetables. For example, date paste, apple sauce, stewed apple, mashed banana, tinned fruit, beetroot, carrot, pumpkin and parsnips.
Some of these alternatives are available in the supermarket. Others are easy to make up yourself.
These Pumpkin Peanut Butter Cookies use mashed cooked pumpkin to sweeten. Enjoy!
Pumpkin Peanut Butter Cookies
- 1 cup cooked pumpkin steamed or roasted
- 1 cup peanut butter
- 1 cup rolled oats
- 1 tablespoon honey or maple syrup
- 1 teaspoon vanilla extract or essence
- ¼ cup dark chocolate chips or equivalent cacao nibs or chopped dates
- Preheat oven to 180oC and line a baking tray with baking paper.
- Place pumpkin in a medium mixing bowl and mash with a potato masher or fork.
- Add peanut butter, honey or maple syrup and vanilla. Mix throughly.
- Combine the oats, until well coated.
- Then stir through the chocolate chips.
- Roll mixture into balls, golf-ball sized, with damp hands to minimise sticking.
- Place balls onto baking tray and press lightly with a fork.
- Bake for 12-15 minutes, until golden brown.
- Cool on tray before enjoying.
However, I'm not sure how they'll last more than a few days—they are so moreish!
Want to learn more about sugar in your diet?
If you’ve been thinking about reducing sugar intake or wondering about doing a sugar-detox, I recommend you check out my blog: Sweet relief from sugar detoxing.
Also, let me know if you try this recipe for Pumpkin Peanut Butter Cookies
I look forward to your feedback in the comments below.