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🕑 25 minutes  Vegetarian ✔  Vegan ✔

A Fatty Liver-Friendly Treat

A while back, I hosted a gathering for friends who follow different diets—vegan, gluten-free, and of course, health-conscious. As a doctor, I was determined to offer something that was delicious, nourishing, and liver-friendly. That’s when chickpea flour cookies came into the spotlight. I had stumbled upon the idea during my time working with patients managing fatty liver disease. Given how important diet is in managing liver health, I knew these cookies would be a hit—not only for their taste but for their nutritional benefits.

Chickpea flour, made from ground chickpeas, is a fantastic alternative to refined wheat flour. It’s high in fiber, rich in protein, and low in unhealthy fats, making it an excellent choice for those managing fatty liver disease. And the best part? You can enjoy these cookies guilt-free, knowing that each bite is contributing to better health.

The Role of Chickpea Flour in Liver Health

One of the main reasons chickpea flour stands out is its fiber content. Fiber is crucial for people with fatty liver disease because it helps reduce fat absorption by the body and promotes digestive health. Many people with fatty liver struggle with obesity or insulin resistance, both of which can be improved by incorporating more fiber into the diet. Chickpea flour cookies are not only tasty but also play a role in balancing blood sugar levels and reducing inflammation.

Chickpea Flour Cookies: A Wholesome Alternative

The cookie recipe is simple and filled with ingredients that support liver health. The use of chickpea flour adds a nutty flavor while packing the cookies with protein and fiber. Unlike traditional cookie recipes that rely on refined flours and sugars, chickpea flour cookies provide a nutrient-dense option, ideal for anyone concerned about their liver health.

In addition, chickpea flour is gluten-free, making it a suitable option for those with celiac disease or gluten sensitivity. Its natural composition supports the gut, and a healthy gut is closely tied to a healthy liver.

Ingredients for Chickpea Flour Cookies

This recipe is a fantastic go-to when you want something sweet that also aligns with your health goals. Below are the ingredients needed for this recipe, which makes 12 cookies:

• 1 ½ cups chickpea flour
• ½ teaspoon baking soda
• ¼ teaspoon sea salt
• ½ cup coconut sugar (or any low-glycemic sweetener)
• ¼ cup coconut oil, melted
• 2 tablespoons almond butter
• 1 teaspoon vanilla extract
• ¼ cup almond milk (or any plant-based milk)
• 1 tablespoon ground flaxseed (for vegan binding)
• Optional: ¼ cup dark chocolate chips (dairy-free)

Steps to Make Chickpea Flour Cookies

1. Prepare the oven. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Mix the dry ingredients. In a large bowl, whisk together chickpea flour, baking soda, and sea salt.
3. Blend the wet ingredients. In another bowl, combine the coconut oil, almond butter, vanilla extract, and coconut sugar. Stir until the mixture is smooth.
4. Combine wet and dry mixtures. Gradually add the dry ingredients to the wet mixture. Stir until it forms a dough. If the dough is too dry, add almond milk, one tablespoon at a time.
5. Shape the cookies. Scoop spoonfuls of dough onto the prepared baking sheet, gently pressing each into a cookie shape. If desired, sprinkle dark chocolate chips on top of each cookie.
6. Bake. Bake the cookies for 10-12 minutes or until the edges turn golden. Let the cookies cool on the sheet for 5 minutes before transferring them to a wire rack to cool completely.

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Why Chickpea Flour Cookies Are Ideal for a Fatty Liver Diet

Chickpea flour cookies are more than just a snack; they serve a purpose in a balanced diet for fatty liver disease. The high fiber content from chickpeas helps manage body fat, improves digestion, and supports overall liver function.

Furthermore, the inclusion of healthy fats from almond butter and coconut oil avoids the use of saturated fats, which can contribute to liver inflammation. These healthier fats are beneficial for the body’s cells and provide sustained energy without spiking blood sugar levels.

The Importance of Natural Sweeteners

In contrast to traditional cookies that use white sugar, this recipe uses coconut sugar, which has a lower glycemic index. For those managing fatty liver, controlling blood sugar is essential since many individuals with the condition also face insulin resistance. Coconut sugar allows you to enjoy sweetness without the negative metabolic effects associated with refined sugars.

Additionally, the inclusion of flaxseed adds omega-3 fatty acids, which have been shown to reduce liver inflammation and promote heart health. These seeds also act as a binder, making the recipe fully vegan while providing extra nutritional value.

How to Incorporate Chickpea Flour Cookies Into a Liver-Friendly Lifestyle

While cookies might seem like an indulgence, having a recipe that aligns with a fatty liver-friendly diet allows you to treat yourself without guilt. Chickpea flour cookies can be enjoyed as a snack with a cup of green tea or as a dessert after a balanced meal. The key is moderation and ensuring that these cookies are part of a broader diet that supports liver health, rich in vegetables, lean proteins, and whole grains.

If you’re someone who enjoys baking but is mindful of your health, chickpea flour cookies offer a unique opportunity to nourish your body while satisfying your sweet tooth. Unlike traditional treats, they won't contribute to the buildup of fats in the liver.

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Sources

1. Baradeiya, A. M., Taghlabi, K. M., Saleh, A. N., Sindhura Manikonda, & Salim, S. S. (2023). Can Nutritional Supplements Benefit Patients With Nonalcoholic Steatohepatitis and Nonalcoholic Fatty Liver Disease?