Healthy Dancer

What influences your appetite?

By Nathan Payne

What influences your appetite?
Satiation is defined as the sensation of fullness that develops during the progress of a meal, signaling the brain to stop eating. Palatability (taste), ripeness of fruit, particle size of food (apple sauce versus a whole apple), cooking methods, timing of meals, size and composition of meals (proteins, fats and carbohydrates, including fibre), and physiological differences such as one’s metabolism, can all impact a food’s satiating effect.

These petite, nutrient-dense treats are a great balance of fibre, protein and intense chocolate taste. Give them a try and see if they satisfy your appetite.


15-minute preparation time
20-minute bake time

3 cups oats
1 cup shredded coconut
1/3 cup butter
1/4 cup baby food prune purée
1/2 cup cocoa
1/4 cup flax meal or ground flax seeds
1/4 teaspoon salt
1/2 cup milk
2 egg whites
1 & 1/2 cups sucanat (Cane sugar with naturally developed molasses)


Preheat oven to 225F. In a large bowl, mix dry ingredients together. Melt butter in saucepan over low heat. Increase heat to medium and add sugar. Stir until sugar is dissolved. Add milk, increase heat until mixture is boiling, stirring frequently. Boil mixture for 5 minutes. Remove saucepan from heat and pour into dry mixture. Stir in prune purée. Whip egg whites until a light foam develops, and slowly fold into mixture. Take heaping teaspoons of the mixture to create small mounds on a non-stick cookie sheet. Bake at 225F for 20 minutes. Remove from oven and allow cookies to cool for 10 minutes.

Note: Try coating with melted dark chocolate once they have cooled and keep in the freezer until needed.

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