Friday, January 20, 2012

Healthier Waffles

My son loves waffles for breakfast. Anytime I am going to the store he asks for frozen waffles. Although we are choosy about which ones we buy (No HFCS, etc) they still aren't a pinnacle of health by any means. I didn't want to completely cut waffles out of his life, so I am trying to come up with new recipes for healthier ones made and home and frozen for him to use in the mornings.
These are the results of the first two tries.
Recipe 1:

1 cup almond meal, from Trader Joe's
3/4 cup Krusteaz pancake mix
3/4 cup whole wheat flour
3 tsp baking powder
3 Tbsp Ground Flax seed
1 egg
1 1/4 cups water
1/4-1/2 cup milk (added after all ingredients are mixed together to thin to appropriate thickness)
3 Tbsp oil. We use healthily pressed safflower oil from a local place. *
                                                           1 tsp Vanilla

Mix together dry ingredients. Beat wet ingredients in separate bowl. Mix together, do not over stir, mixture will look thick and grainy.

Cook in  waffle iron as directed, makes about 6 waffles (depending on iron)

Nutritional values are approximate!
313 calories per waffle
19.5 g fat- but good fats!
24g carbs
2g sugar
6.5g + protein (milk adds some)

Yes, this is a calorie dense food item, but it is rich in protein and longer burning grains, plus Omega 3 and other nutrients hard to find  in a frozen waffle.

I found the flavor rich and tasty, but the waffle a little soft.

Recipe 2
1 cup Krusteaz
1 cup Whole Wheat Flour
1/2 cup Almond meal
3 Tbsp Ground Flax seeds
3 Tbsp Baking powder
1 egg
1 tsp vanilla
3 Tbsp oil
3/4 cup 2%milk
                                                           3/4 cup + water (use sparingly to thin out)
Same directions as above.

297 calories
15g fat
34g carbs
3.8g sugars
8.3g protein

I preferred the texture of this recipe over the first one, although they are very close. These were just a bit crispier on the outside.

There are more carbs in this recipe, but less fat, and more protein.

For my son, the first recipe will probably get him through the day longer. It is better balanced. These recipes will not make your blood sugar level spike to the ceiling and then drop to the floor leaving you tired and hungry. These should burn longer, and more evenly making them a superior waffle.

I will be toying around with these recipes again. But for now my son has a stash in the freezer waiting for him.

For more recipes and lonking fun check out Tiffany's place: My Crowded Kitchen

* Oil choice is important to improve the health level of any recipe. Most super market oils are heat processed, killing off the good things about it. They then turn rancid and chemicals are added to get rid of the rancid smell. Canola oil's origin is a little scary. We found a place that has high quality, properly pressed olive and safflower oils. There really is a difference. Check out Sepay.

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