Pacific Wellness Toronto News

Fall Cookies

By Melissa Lee BSc. (Hon.)

As we head into September, our lives seem to pick up once again: work gets a little busier; our children or we as students go back to school; or our vacations have ended.  With active schedules, it is important to consume nutritious foods which nourish us as the season changes.  To help with this transition, try this delicious, wholesome fiber rich cookie.

Dry Ingredients1 ½ cups rolled oats (quick cook)1 ½ cup spelt flour or whole wheat flour½ cup ground flax seed1 tsp baking soda2 Tsp Cinnamon¼ tsp nutmeg½ tsp salt Wet Ingredients½ cup honey1 egg½ cup prune puree (ex. a baby food jar)½ cup applesauce¼ cup sunflower oil1 tbsp pure vanilla extractLove   Added last½ cup dried cranberries½ cup chopped walnuts/pecans½ cup dark chocolate chips 


  1. Set the oven rack in the middle and preheat to 350 degrees Fahrenheit.
  2. Mix the dry ingredients together and set aside.
  3. Mix the wet ingredients together in the order listed and set aside.
  4. Pour the dry ingredients into the wet ingredients.
  5. Add the cranberries, nuts, and chocolate chips to the mixture.
  6. Using a tablespoon, spoon the dough onto a cookie sheet.
  7. Bake at 350 degrees Fahrenheit for 12- 15 minutes or until brown.
  8. Makes 24-30 cookies.
  9. Enjoy with a nice cup of coffee in the morning or a glass of almond milk.

Don’t be a Prune!

Plums are harvested in mid-August and are dehydrated into prunes.  Prunes can be a delicious snack or further processed into purees, juices, paste and powders.  Adding prunes or its purees and juices can have many health benefits.

For instance, prunes support gastrointestinal health.  They contain both soluble and insoluble fibers (6g-16g of fiber per 100g of prunes), which help soften the stool and increase its bulk to enhance mobility.  Prunes also contain a sugar called sorbitol.  In excess, sorbitol can cause flatulence and diarrhea, but in the right amounts it helps to absorb water to also soften the stool.  Despite its known laxative effects prunes also have a role in bone health.  With a mineral content of 50mg calcium, 80mg phosphorus, 2.2mg of boron in 100g of fruit, prunes are a great snack to support bone structure. On top of that, prunes benefit the cardiovascular system as well.  Since prunes contain the soluble fiber pectin, prunes can assist in lowering plasma LDL cholesterol concentrations.

These are just a few benefits of prunes, so the next time you’re snacking or baking, add a little prune in your life.

Baking tip: prune puree can be used to add moisture and sweetness; but also replace fat.


Melissa Lee is currently a 4th year intern at the Robert Schad Naturopathic Clinic (which is based out of the Canadian College of Naturopathic Medicine).


Stacewicz- Sapuntzakis, M., Bowen, PE., Hussain, EA., Damayanti-Wood, BI., Farnsworth, NR.  Chemical Composition and potential health effects of prunes: a functional food? Critical Reviews in Food Science and Nutrition (2001); 41(4): 251-286.

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