{"id":35765,"date":"2016-10-20T03:26:11","date_gmt":"2016-10-20T01:26:11","guid":{"rendered":"https:\/\/getindya.com\/?p=35765"},"modified":"2026-11-03T17:31:35","modified_gmt":"2026-11-03T16:31:35","slug":"homemade-cookies-nutritional-illusions","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/homemade-cookies-nutritional-illusions\/","title":{"rendered":"Homemade cookies and other nutritional illusions"},"content":{"rendered":"<p>We often attach nutritional labels to foods: calorie bomb, healthy, recovery food, fattening, vitamin-rich or greasy. Cookies might immediately suggest sugar and fat, rather than something for an athlete. First impressions can be misleading.<\/p>\n<p>Foods with the same name can have different ingredients and composition. Even products such as ham vary with production and feeding, though that does not make any version an unlimited everyday food.<\/p>\n<p>If you have read <a href=\"https:\/\/getindya.com\/en\/eating-vs-nutrition\/\">Eating vs Nutrition<\/a>, you will know that the body uses the nutrients supplied by ingredients rather than a food\u2019s name. A cookie\u2019s composition depends on its recipe.<\/p>\n<p>Cookies and cakes can therefore be more or less suitable for a person at a particular time, depending on ingredients, portions and the overall diet.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/2016\/10\/IND_nutricion_ciencia_cocina.jpg\" alt=\"Cooking, food science and nutrition \u2013 INDYA\" width=\"840\" height=\"630\" title=\"\"><\/p>\n<h2>Examples of nutritional illusions:<b> <\/b><\/h2>\n<p>At INDYA we enjoy experimenting with dishes that look like one familiar food but have a different ingredient or nutrient profile.<\/p>\n<ul>\n<li><span style=\"font-size: 12pt\"><strong>Carbonara sauce?<\/strong><\/span><\/li>\n<\/ul>\n<p>Not quite: 0% fat whipped fresh cheese mixed with curry powder. It provides protein with little fat, although comparisons with yoghurt depend on the products chosen.<\/p>\n<ul>\n<li><span style=\"font-size: 12pt\"><strong>Pasta for dinner?<\/strong><\/span><\/li>\n<\/ul>\n<p>Almost: these are vegetables, specifically aubergine and courgette cut into noodle-like strips. See <a href=\"https:\/\/www.amazon.es\/calabacin-pasta\/s?ie=UTF8&amp;page=1&amp;rh=i%3Aaps%2Ck%3Acalabacin%20pasta\" target=\"_blank\" rel=\"noopener\">this example<\/a>. They can add volume with less energy than a similar weight of pasta, useful in some meal plans.<\/p>\n<ul>\n<li><span style=\"font-size: 12pt\"><strong>Chips with hollandaise or cocktail sauce?<\/strong><\/span><\/li>\n<\/ul>\n<p>Baked sweet potato wedges with paprika, cinnamon, nutmeg, salt and herbes de Provence, served with a yoghurt sauce seasoned with salt, parsley and black pepper.<\/p>\n<ul>\n<li><span style=\"font-size: 12pt\"><strong>Surely this is pasta?<\/strong><\/span><\/li>\n<\/ul>\n<p>It looks similar, but these are Pescanova Tallarimis, a fish-based noodle product providing protein as well as carbohydrates. Traditional pasta also contains some protein. Try them with saut\u00e9ed courgette, cherry tomatoes, onion and a little reduced-fat grated cheese.<\/p>\n<ul>\n<li><span style=\"font-size: 12pt\"><strong>A brownie? Really?<\/strong><\/span><\/li>\n<\/ul>\n<p>Yes, but with avocado replacing butter. Chocolate-flavoured protein powder can be used in some recipes, with adjustments for texture and taste.<\/p>\n<ul>\n<li><span style=\"font-size: 12pt\"><strong>A chocolate milkshake?<\/strong><\/span><\/li>\n<\/ul>\n<p>A sweet smoothie made with skimmed milk, white-chocolate-flavoured protein, reduced-fat cocoa, vanilla and coffee may provide fewer than the 1000 kcal you might imagine, depending on portions.<\/p>\n<p>Other examples include these <a href=\"https:\/\/www.youtube.com\/watch?v=FP-5Cfnx02w\" target=\"_blank\" rel=\"noopener\">\u201cchocolate doughnuts\u201d<\/a> and this <a href=\"http:\/\/cadenaser.com\/programa\/2017\/02\/09\/ser_runner\/1486654628_303573.html\" target=\"_blank\" rel=\"noopener\">quinoa \u201cpaella\u201d<\/a>.<\/p>\n<p>Why experiment? People sometimes assume meeting nutritional needs means giving up every food they enjoy. Adapted recipes can retain familiar flavours and formats, whether a smoothie, cake, cookie, noodle dish or red lentil burger. They are alternatives, not compulsory substitutes.<\/p>\n<p>Spices, flavourings and selected reduced-fat products can help change recipes, but \u201clight\u201d or \u201c0%\u201d is not a complete health judgement. For more about misleading claims, watch <a href=\"https:\/\/midietacojea.com\/2016\/08\/04\/la-industria-alimentaria-siembra-mitos-alimentarios-en-la-sociedad\/\" target=\"_blank\" rel=\"noopener\">this talk<\/a> by Aitor S\u00e1nchez of Mi Dieta Cojea.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/2017\/03\/IND_nutricion_batido_proteinas_smoothie.jpg\" alt=\"Protein smoothie \u2013 INDYA\" width=\"840\" height=\"542\" title=\"\"><\/p>\n<p>Here are two sweet recipes to try at home:<\/p>\n<h2><strong>Oat and chocolate cookies<\/strong><\/h2>\n<p>These cookies supply carbohydrates, protein and fat. They may fit a post-workout snack, depending on your needs. The example quantities are for approximately one person; the original panel lists a substantial share of calories from fat, so they should not be called almost fat-free.<\/p>\n<ul>\n<li>Rolled oats \u00a0 \u00a025 g \u00a0 <span style=\"color: #999999\">(2 tablespoons)<\/span><\/li>\n<li>Cinnamon &#8211; 1 g <span style=\"color: #999999\">(1 dessertspoon in the source; use the stated weight)<\/span><\/li>\n<li>Raw egg \u00a0 \u00a030 g \u00a0 <span style=\"color: #999999\">(1\/2\u00a0piece)<\/span><\/li>\n<li>Olive oil \u00a0 \u00a02\u00a0g \u00a0 <span style=\"color: #999999\">(1 teaspoon)<\/span><\/li>\n<li>Liquid saccharin &#8211; 2 g <span style=\"color: #999999\">(a small splash)<\/span><\/li>\n<li>Cinnamon &#8211; 1 g <span style=\"color: #999999\">(1 dessertspoon in the source; use the stated weight)<\/span><\/li>\n<li>Vanilla extract \u00a0 \u00a01 g \u00a0<span style=\"color: #999999\"> (1 teaspoon)<\/span><\/li>\n<li>70\u201385% dark chocolate \u00a0 \u00a05 g \u00a0 <span style=\"color: #999999\">(1 square)<\/span><\/li>\n<li>Cookie-flavoured protein powder &#8211; 15 g <span style=\"color: #999999\">(half a scoop)<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"color: #333333\">Method<\/span><\/strong><\/p>\n<ul>\n<li>Mix the oats, cinnamon, vanilla extract, half an egg, liquid sweetener, olive oil, chopped chocolate and protein powder in a bowl. Cinnamon appears twice in the source list; do not add a second amount unintentionally.<\/li>\n<li>Mix thoroughly into a paste.<\/li>\n<li>Spoon into small balls on microwave-safe baking paper.<\/li>\n<li>Microwave on full power for around 3 minutes, adjusting for the appliance and ensuring the egg mixture is cooked through.<\/li>\n<\/ul>\n<p><strong><span style=\"color: #333333\">Nutrition figures<\/span><\/strong><\/p>\n<ul>\n<li>Kcal: 262<\/li>\n<li>Protein: 19 g \/ 76 kcal (29% of total calories)<\/li>\n<li>Carbohydrates: 23 g \/ 92 kcal (36% of total calories)<\/li>\n<li>Fat: 10 g \/ 90 kcal (35% of total calories)<\/li>\n<\/ul>\n<hr \/>\n<h2><strong>Apple-pie-style cake with walnuts<\/strong><\/h2>\n<p><span style=\"color: #333333\">Approximate quantities for 5 servings. Adapt portions to your needs, and refrigerate or freeze portions safely rather than leaving the cake at room temperature all week.<\/span><\/p>\n<p>Apple-pie-flavoured oat flour &#8211; 60 g <span style=\"color: #999999\">(3 scoops)<\/span><br \/>\n2 whole eggs &#8211; 120 g<br \/>\nEgg whites &#8211; 70 g<br \/>\nCinnamon to taste<br \/>\nOlive oil <span style=\"color: #999999\">(1 tablespoon)<\/span><br \/>\nHoney &#8211; 5 g <span style=\"color: #999999\">(1 small teaspoon)<\/span><br \/>\nBaking powder <span style=\"color: #999999\">(\u00bd sachet)<\/span><br \/>\nSweetened 0% fat yoghurt &#8211; 125 g <span style=\"color: #999999\">(1 pot)<\/span><br \/>\n1 apple<br \/>\nWalnuts &#8211; 15 g <span style=\"color: #999999\">(1 small handful)<\/span><\/p>\n<p><span style=\"font-size: 12pt\"><strong>Method<\/strong><\/span><\/p>\n<ul>\n<li>Preheat the oven to 200\u00b0C.<\/li>\n<li>Chop the apple, place in a microwave-safe bowl and microwave for around 4 minutes.<\/li>\n<li>Beat the whole eggs and egg whites thoroughly.<\/li>\n<li>Gradually whisk in the yoghurt, cinnamon and honey.<\/li>\n<li>Add the oat flour gradually while whisking.<\/li>\n<li>Stir in the baking powder.<\/li>\n<li>Fold in the apple pieces.<\/li>\n<li>Pour into a tin, distribute the chopped walnuts over the cake and bake at 180\u00b0C until cooked through. The source says 120 minutes, which appears unusually long for this recipe; begin checking much earlier and use doneness rather than that unverified time.<\/li>\n<li>The apple gives a moist cake. Cool slightly before serving and store safely.<\/li>\n<\/ul>\n<p><strong>Nutrition figures<\/strong><\/p>\n<ul>\n<li>Calories: 738 (5 servings of approximately 147 kcal)<\/li>\n<li>Protein: 38 g \/ 152 kcal (21% of total calories)<\/li>\n<li>Carbohydrates: 75 g \/ 300 kcal (41% of total calories)<\/li>\n<li>Fat: 32 g \/ 288 kcal (39% of total calories)<\/li>\n<\/ul>\n<hr \/>\n<p>For an <strong>online nutritionist<\/strong> to design a personalised plan, explore our <a href=\"https:\/\/getindya.com\/\">online sports nutritionist<\/a> service.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A food\u2019s name does not tell its full nutritional story. Explore adapted recipes, oat cookies and a homemade apple cake.<\/p>\n","protected":false},"author":9,"featured_media":10258,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[219],"tags":[],"class_list":["post-35765","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35765","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35765"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35765\/revisions"}],"predecessor-version":[{"id":35889,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35765\/revisions\/35889"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/10258"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35765"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35765"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35765"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}