Healthy Breakfast: Fast Break Waffles
These powerhouse waffles are high in protein but low in added fat and sugar, plus they contain cholesterol-fighting oatmeal as well as flaxseed and walnuts rich in omega-3 fatty acids.
January/February 2004
By Susan Wasinger
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Photo By Susan Wasinger
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Who has time for breakfast? Almost no one on those busy, work-a-day mornings. Yet breakfast helps fuel our bodies and minds for half a day—maybe more. What to do?
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Borrow an hour from another less hectic part of the week—a Tuesday evening or Sunday afternoon—to make a week’s worth of nutrition- packed, guaranteed-delicious, pop-in-the-toaster waffles. Store and freeze in reusable, large freezer bags. Then, on busy weekday mornings, just place in the toaster or toaster oven until heated through, a minute or two.
These powerhouse waffles are high in protein but low in added fat and sugar, plus they contain cholesterol-fighting oatmeal as well as flaxseed and walnuts rich in omega-3 fatty acids. To boost your daily fruit intake, top the waffles with berries—simply warm frozen, organic blueberries and strawberries in a saucepan over low heat for about five minutes. Spread the waffles with low-fat cream cheese or yogurt, or a bit of jam, honey, or syrup, then ladle on the fruit. What a delicious way to pack a day’s worth of nutrition into a quick morning meal.
Fast Break Waffles
Makes about 16 waffles
2 1/2 cups organic oatmeal
1 cup organic whole-wheat flour
1/2 cup organic flaxseed meal
1/2 cup soy protein powder
1 tablespoon Sucanat (natural sweetener) or sugar (optional)
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon cinnamon
1 teaspoon freshly ground nutmeg
1/2 cup chopped organic walnuts
4 large eggs
2 cups lowfat yogurt, plain
2 1/2 cups skim milk
1 generous tablespoon vanilla extract
1. Mix dry ingredients in a large bowl; mix wet ingredients separately.
2. Heat up waffle iron.
3. Make a well in the center of the dry ingredients and gently stir in the blended wet ingredients. Batter may be slightly lumpy, but all ingredients should be well moistened. Ladle batter into the waffle iron and cook until steaming almost stops and waffles are golden brown. If you are freezing the waffles, cook them a little less; they’ll brown a bit when reheated in the toaster.
4. Keep a supply of the waffle “mix” on hand. Blend the dry ingredients and store in zip-lock bags. Mix in wet ingredients before baking. This batter works equally well for pancakes.