Kashi TLC Soft-Baked Cookies Review

Soft baked and trail mix all in one package?! I am already dreaming of dunking Kashi TLC Soft-Baked Happy Trail Mix Cookies into a cold glass of (almond) milk. Even the most devout dieters deserve a good cookie every once in a while -- or even a few more times than that. This Kashi cookie boasts 12 grams of whole grains and 4 grams of fiber all packed into 140 calories. Is this something we can proudly indulge in or is it Too Good to Be Food?

What's in It?
Rolled grain blend (oats, hard red wheat, rye, triticale, barley), Kashi seven whole-grain flour (whole: oats, hard red wheat, rye, brown rice, triticale, barley, buckwheat), expeller-pressed canola oil, honey, evaporated cane juice crystals, raisins, brown rice syrup, coconut, chicory root fiber, cranberries, peanuts, oat fiber, sunflower seeds, evaporated cane juice syrup, vegetable glycerin, natural flavors, sodium bicarbonate, soy lecithin, cinnamon, salt, mixed tocopherols (natural vitamin E) for freshness, monocalcium phosphate, eggs, nonfat dry milk, walnuts.

Let's begin.

Rolled grain blend of oats, hard red wheat, rye, triticale and barley. One thing to remember is that just because it says "grain" doesn't mean that it is the "whole" grain. Only 100 percent whole grains have all the nutrients from the bran, germ and endosperm. However, we went straight to the source and were told that this rolled grain blend is whole and the rolled simply refers to the way the grains are cut.

Kashi seven whole-grain flour (whole: oats, hard red wheat, rye, brown rice, triticale, barley and buckwheat). Love this! As mentioned above, whole grain means that you're getting fiber (hence the 4 grams), B vitamins, magnesium, calcium, phosphorous and iron. Even better is the variety of whole grains, which each provide different amounts of key nutrients. For instance, rye is particularly high in fiber while hard red wheat is higher in protein and tannins, which are powerful antioxidants.

Expeller-pressed canola oil helps to give it that yummy, rich flavor that we love about cookies, without the saturated fat found in butter. This oil also has heart-healthy monounsaturated fat -- score!

Honey -- this natural sweetener is the bee's knees. Not only does it add sweetness and moisture, but it also has trace amounts of vitamins and minerals. Pretty sweet deal!

Evaporated cane juice crystals are just like regular sugar in that they come from sugar cane. The difference is that cane juice does not go through as much refining as white sugar. Either way you look at it, it's still sugar. But it is a cookie, and the total grams are 8, about the amount found in half a piece of fruit.

Raisins -- nothing wrong with these wrinkly little guys. I love their natural sweetness as well as the fiber and minerals that they contain, such as potassium, phosphorous and magnesium.

Brown rice syrup is made from, you guessed it, brown rice that has been cooked down with enzymes. It takes longer for the body to digest it as compared to sugar, and therefore does not cause as great a spike in blood sugar. But again, it is still added sugar.

Coconut is a tasty tropical fruit that is a source of fiber and minerals but is also loaded with saturated fat. There's also good news here -- the fats in coconut oil are medium chain fatty acids, which have actually been shown to help reduce the risk of heart disease and help with weight loss.

Chicory root fiber, also known as inulin, provides added fiber to the cookie. Manufacturers use this because they can sneak in fiber without anyone noticing. It also mimics the smooth mouthfeel of fat.

Cranberries are antioxidant powerhouses, which help to keep nasty free radicals from causing oxidative damage.

Peanuts -- I am a lover of all nuts! These tasty legumes help to decrease bad cholesterol and reduce inflammation. They are one of the few sources of resveratrol, which is the same antioxidant found in red wine.

It's no wonder that these cookies have 4 grams of fiber, with oat fiber as the next ingredient. Oat fiber is a great source of heart-healthy soluble fiber, which can help to lower cholesterol.

Sunflower seeds are high in polyunsaturated fat and are chock-full of health-promoting nutrients such as vitamin E, phytosterols, magnesium and selenium.

Evaporated cane juice syrup. Remember the crystals that I mentioned earlier? This is just a less-refined sweetener. Nothing special, except that it has more of a molasses flavor.

Vegetable glycerin, derived from plant oils, adds fat (and flavor) to the cookie without the saturated fat that's found in animal products.

Natural flavors always raise a little question. What exactly are the natural flavors used? Manufacturers are not required to put in specifics.

Sodium bicarbonate is a leavening agent that's used here to make the cookies rise when baked.

Soy lecithin, derived from soybeans, is added for texture.

Cinnamon is one of my favorite spices! It can help improve blood sugar levels and has anti-inflammatory properties.

Salt helps to bring out the flavor of the ingredients and also acts as a natural preservative.

Mixed tocopherols (natural vitamin E) are added to improve the shelf life of the product. Vitamin E is a powerful antioxidant that keeps fats from turning rancid.

Monocalcium phosphate works with sodium bicarbonate as a leavening agent (think baking powder) to create a fluffy texture.

Eggs and nonfat dry milk help to bind the cookie together.

Walnuts are a great source of omega-3 fatty acids, which help to support brain and heart health.

Bottom Line
These cookies are definitely not Too Good to Be Food. They have tasty, wholesome ingredients that put almost all other packaged cookies out there to shame. Of course, you could also eat a portion-controlled trail mix of nuts, unsweetened cranberries, dark chocolate and high-fiber cereal, but this is a cookie -- and it actually tastes like one. Portion-controlled, fiber-filled and whole-grain-packed, the cookie could be coupled with a half cup of almond milk and I would be in heaven. Even better, high-fructose corn syrup and hydrogenated oils are nowhere to be found. If you're looking for something to calm your sweet tooth, look no further. Happy trails!

Nutrition Info
[1 cookie]
Calories: 140
Fat: 5 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 75 mg
Total Carbohydrate: 21 g
Dietary Fiber: 4 g
Sugar: 8 g
Protein: 2 g

Nationally recognized nutrition expert and published author of "The O2 Diet," Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City. For years, Keri has been a leader in advancing a "whole person" approach to health and wellness. She has dedicated her career to creating services and promoting education through her Nutritious Life brand. You can be friends with Keri on Facebook or follow her on Twitter.