Sunday, 6 January 2019

Very Nutritious Multigrain Waffles

We bought a small, inexpensive waffle maker at a recent Boxing Day sale. I am not a huge waffle fan but daughter #1 told me about alternate uses of this appliance so a $20 expenditure seemed worthwhile for some experimentation. The first recipe I tried was a super healthy, low fat concoction that tasted, well...very healthy. I tweaked the recipe and made it again today and was happier with the outcome. The nutrient profile is amazing!!

1. Assemble wet ingredients:

  • Beat one egg with beaters until frothy, OR, if you want to take the time, separate the yolk and egg white. Beat the egg white in a separate bowl until stiff peaks form. Beat the yolk in the bowl you will use for liquid ingredients.
  • Add 1-3/4 cups of milk. I used plain, unsweetened soy milk
  • 1/2 cup unsweetened applesauce or the equivalent amount of mashed banana (replaces fat)
  • 2 tbsp chia seeds
  • 1/4 cup ground flaxseed meal
  • 1/2 tbsp vanilla or almond flavouring if desired
Let this sit for at least 5 minutes until the chia seeds swell.

2. Assemble dry ingredients:
  • 1-1/4 cups whole wheat flour
  • 1/2 rolled oats
  • 2 tsp white sugar
  • 4 tsp baking powder
  • 1/4 tsp salt (optional)
  • seasoning of choice- I used 1-1/2 tsp ground cinnamon. If you want a savoury waffle you could add rosemary, parsley, or anything else that sparks your imagination
Combine the wet and dry ingredients and mix together. Fold in the beaten egg white if you separated the egg. 

Add batter to a preheated waffle maker according to the manufacturer's directions. I used medium heat and each waffle took 5 minutes to cook.

Serve with a topping of your choice. I used apple butter and some Greek yogurt and then tried a falafel sandwich with sprouts and tahini dressing. (see next post)

My waffle maker holds about 3/4 cup of batter and the recipe made 5 large waffles. The nutritional facts are for 1/5 of the recipe using soy milk. The waffles freeze well once they are cooled. Reheat in toaster oven or microwave.

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