Holiday Baking - Mediterranean Diet Style!

Dec 22, 2020 | Dr. Anne Shandera-Ochsner, HABIT Midwest Director | @dranneshanderaochsner

Happy Holidays, everyone! This week may find you in a baking kind of mood. If so, there's no reason you can't incorporate your brain-health nutrition goals with a little holiday sweetness. Check out this recipe for Almond and Apricot Biscotti from Mayo Clinic. And of course, keep in mind that this time of year you'll likely enjoy some foods that may not be on the list of Mediterranean or MIND Diet foods to focus on, and that's okay. These are styles of eating more than diets, and research has show that building in enjoyment of all foods, in moderation helps us make healthy choices most of the time.

In other words, if you enjoy some high sugar treats, or red meat, and/or butter this holiday season, don't think of it in negative terms as "cheating" or "falling off the wagon." Instead, be purposeful in your choice to eat these foods as a "special treat" and enjoy them! You can even use your calendar system to plan to make lots of healthy meals during this time to balance things out.

Ingredients

3/4 cup whole-wheat flour
3/4 cup all-purpose (plain) flour
1/4 cup firmly packed brown sugar
1 teaspoon baking powder
2 eggs, lightly beaten
2 tablespoons 1 percent low-fat milk
2 tablespoons canola oil
2 tablespoons dark honey
1/2 teaspoon almond extract
2/3 cup chopped dried apricots
1/4 cup coarsely chopped almonds

Directions

Heat the oven to 350 F.

In a large bowl, combine the flours, brown sugar and baking powder. Whisk to blend. Add the eggs, milk, canola oil, honey and almond extract. Stir with a wooden spoon until the dough just begins to come together. Add the chopped apricots and almonds. With floured hands, mix until the dough is well-blended.

Place the dough on a long sheet of plastic wrap and shape by hand into a flattened log 12 inches long, 3 inches wide and about 1 inch high. Lift the plastic wrap to invert the dough onto a nonstick baking sheet. Bake until lightly browned, 25 to 30 minutes. Transfer to another baking sheet to cool for 10 minutes. Leave the oven set at 350 F.

Place the cooled log on a cutting board. With a serrated knife, cut crosswise on the diagonal into 24 slices 1/2 inch wide. Arrange the slices, cut-side down, on the baking sheet. Return to the oven and bake until crisp, 15 to 20 minutes. Transfer to a wire rack and let cool completely. Store in an airtight container.

For nutrition facts, click on the link to the original recipe above.