One of the joys of experimenting in the kitchen, is creating something that taste delicious and happens to be nutritious, as a bonus. Some mornings, I would love to have baked goods to go with a cup of coffee or tea. However, the crash of having food with high glycemic responses, isn’t worth it. So, I began to hunt for a breakfast cookie that gives the satisfaction of eating baked goods but is healthy enough to sustain me until lunch time. I found some recipes, but most had too much sugar and white flour. I hoped for something with high fiber and high flavor, so I came up with my own recipe after borrowing, here and there, from other cookie recipes.
I like to have one cookie in the morning (Believe me, it’s most filling!) with a cup of tea prepared the way my friends at the African Store, in town, prepare tea. I do add less sugar than my African friends, however.
For the four servings of the tea:
Pour 4 cups of boiled water in a teapot containing:
4 tea bags of Ketepa ( Kenyan Tea Packers)
1 whole cinnamon, broken into pieces
1 tsp whole cloves
8 cardamom pods
*I like to crush, coarsely, the spices in a small mortar and pestle
Let the tea and spices steep for 8 minutes
Remove tea bags but not spices
Add hot milk and 1 TBS of honey
Serve with Breakfast Cookies
Protein Breakfast Cookies
1/2 cup salted creamy peanut butter or almond butter (I prefer almond butter)
¼ (or a little more) cup honey
1/2 cup mashed bananas
2 tablespoons coconut oil melted
1 cup zucchini shredded (I like to use shredded carrots and apples)
1 1/4 cups organic rolled oats
3/4 cup almond or hazelnut meal (I like to use ½ cup nut meal and ¼ cup protein powder)
2 teaspoons ground cinnamon or Chinese 5 Spice
1 teaspoon baking powder
1/2 cup raisins, or dried cranberries
1/2 cup pecans (or whatever type nuts you prefer)
Preheat the oven to 350ºF.
Add the first 5 ingredients into a large mixing bowl and whisk to combine.
Mix in the shredded zucchini or carrots/apples.
Add the oats, nut meal, baking powder, and cinnamon (or Chinese 5-Spice) and mix until all the ingredients are fully incorporated.
Fold in the dried fruit and peanuts.
Use a large ice cream scoop or 1/3 cup measure to scoop out 4 cookies per baking sheet. Use your hands to press down the cookies to 1/2-inch thickness.
Bake the cookies for 20-25 minutes, rotating the pan halfway through the baking time.
Allow the cookies to cool completely on the baking sheet before removing from the pan.
Enjoy this hearty, protein-packed breakfast delight with a cup of coffee or tea! One cookie in the morning, keeps you satisfied until lunchtime!
I am a geographer specializing in human systems. My passion is studying underrepresented populations so that I can assist in their integration into the communities in which they live. I studied Human Ecology because it is a wonderful blend of the disciplines of geography, anthropology and sociology. No matter the context in which I find myself, I am an observer of humans in their environments and how the influences in those settings build and nurture sense-of-self, sense-of-place, and sense-of-direction in educational, familial, and community settings. My work focuses on the cross-cultural and intercultural traditions of multi-lingual populations acculturating into their receiving communities and being successful in educational arenas of higher education. This work includes gathering, analyzing, and writing about health, well-being, and environmental/social connectedness in their communities. My research focuses on Minority-majority, rural, Midwest communities. My role as director of intercultural learning and academic success at Kansas State University allows me to discover more about myself as I work with others in their paths to self-discovery in their own interactions with students and families who come from different parts of the country and the world all converging in educational spaces. Recently, I lived, worked and played in Southwest Kansas, a region marked by Minority-majority populations centers (56% – 68%). Some of my research results are used to address poverty, low educational attainment, poor health outcomes, and cultural norms in multi-cultural settings. I work to assure a representative sample for my research, so I engage in multi-lingual research (English, Spanish, Burmese, French, Tigrinya, and Somali). Building trust and relationships is the key to my success as a multilingual researcher. Presently, my research takes me in the micro-communities of populations represented by nine African countries (Eritrea, Ethiopia, Sudan, Kenya, Senegal, Uganda, Ivory Coast, Somalia, and Cameroon), seven Latin American countries, and six Asian countries. Yes, it is rural Southwest Kansas, and many of the densely-settled and frontier rural communities act as receiving centers for refugees and other displaced populations, because of the availability of jobs.
I am the recent recipient of National Geographic Society’s Research and Exploration grant to introduce Geographic Information Systems (GIS) to females of color. This inter-generational, intercultural class hosted middle school, high school, and adult females who learned the basics of GIS with a variety of applications from remote sensing to city planning to Google Earth, and to Pokémon GO! By the time the young ladies finished the class, they were able to build cities, map their communities, log trips from their countries of origin to the Midwest. I am in the mid-year of the grant funding, and my target for completion was July 2018. I have new funding to extend this work to new cohorts.
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