3 Healthy Waffle Recipes

Three Healthy Waffle Recipes - www.cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

People seem more often than not to struggle with nutritious breakfast ideas and even more so with the idea of actually eating a good breakfast.  Many people skip breakfast, or don’t eat enough, or eat something with very little nutrition.  So in light of National Nutrition Month, I will help you with my favorite breakfast, waffles!

As a dietitian, it is my job to help people find ways to make unhealthy foods healthy.  You will hear me say many times that you can always find a healthy version or make a healthy version of your favorite food.  Of course it won’t taste the “exact” same, but it can be very similar and taste very good! If this wasn’t true I wouldn’t have a job, so take my word for it and try these “better for you” nutritious waffles.

When I take people on grocery tours, I point out blueberry waffles as a great breakfast choice.  People always give me a surprised look, as if they can’t believe a dietitian is recommending waffles for breakfast as they think they are unhealthy, or if they are in shock that there is such a thing as nutritious waffles. Yes, these waffles are of course whole grain! Again, a healthy version always exists, whether to be purchased pre-made or maybe you have to spend a little time following a recipe.  Either way, you can eat a healthy diet and still enjoy your favorite foods.  How do you think I survive?!

Yes you can buy kashi whole grain waffles, Coborn’s carries blueberry or 7 grain, both are wonderful topped with peanut butter or almond butter blueberries and or bananas and a little bit of real maple syrup! YUM!! All you have to do is pop those in the toaster and voila! There you have it whole grain, nutritious waffles! OR, you can make them homemade in order to get even MORE nutrition early in the day, starting the day off right.  You can make these the night before or over the weekend, freeze them and just heat them up when you want them! How perfect is that?

Here are some of my favorite homemade waffle recipes that I want to share with you.

Banana-Cinnamon Waffles

Banana-Cinnamon Waffles #Nutricious #Healthy www.cobornsblog.com

Banana-Cinnamon Waffles
Author: 
 
Ingredients
  • 1 Cup All-Purpose Flour
  • ½ Cup Whole Wheat Flour
  • ¼ Cup Buckwheat Flour
  • ¼ Cup Ground Flaxseed
  • 2 T. Sugar
  • 1.5 tsp. Low Sodium Baking Powder
  • ½ tsp. Ground Cinnamon
  • ¼ tsp. Salt
  • 1.5 Cups Fat-Free Milk
  • 3 T. Light Butter, melted
  • 2 Large Eggs, lightly beaten
  • 1 Large Ripe Banana, mashed
  • Cooking Spray (canola oil)
Instructions
  1. Lightly spoon flours into dry measuring cups; level with a knife.
  2. Combine flours, flaxseed, and next 4 ingredients (through salt) in a medium bowl, stirring with a whisk.
  3. Combine milk, butter, and eggs, stirring with a whisk; add milk mixture to flour mixture, stirring until blended.
  4. Fold in mashed banana.
  5. Preheat a waffle iron.
  6. Coat iron with cooking spray.
  7. Spoon about ¼ cup batter per 4-inch waffle onto hot waffle iron, spreading batter to edges.
  8. Cook 3 to 4 minutes or until steaming stops; repeat procedure with remaining batter.

 

Two-Berry Syrup Waffles

Two-Berry Syrup Waffles #Healthy #Nutricious www.cobornsblog.com

Two-Berry Syrup Waffles
Author: 
 
Ingredients
  • Waffles
  • 2 T. Ground Flaxseed
  • 1 Cup All-Purpose Flour
  • ½ Cup Whole-Wheat Flour
  • ¼ Cup Toasted Wheat Germ
  • 2 T. Sugar
  • 1.5 tsp. Low Sodium Baking Powder
  • ½ tsp. Salt
  • 1.5 Cups Fat-Free Milk
  • ¾ Cup Egg Substitute
  • 1.5 T. Canola Oil
  • 1 tsp. Vanilla Extract
  • Cooking Spray (canola oil)
  • Syrup
  • 1 .5 Cups Frozen Unsweetened Blueberries
  • 1.5 Cups Frozen Unsweetened Raspberries
  • ½ Cup Maple Syrup
  • ¼ tsp. Ground Cinnamon
Instructions
  1. To prepare waffles, place flaxseed in a clean coffee grinder or blender; process until ground to measure ¼ cup flaxseed meal.
  2. Set the flaxseed meal aside.
  3. Lightly spoon flours into dry measuring cups; level with a knife.
  4. Combine the flaxseed meal, flours, wheat germ, sugar, baking powder, and salt in a large bowl; make a well in center of mixture.
  5. Combine milk, egg substitute, oil, and vanilla; add to flour mixture, stirring just until moist.
  6. Coat a waffle iron with cooking spray; preheat.
  7. Spoon about ¼ cup of batter per 4-inch waffle onto the hot waffle iron, spreading batter to edges.
  8. Cook 5 to 6 minutes or until steaming stops; repeat procedure with remaining batter.
  9. To prepare syrup, combine berries, maple syrup, and ground cinnamon in a saucepan.
  10. Cook over medium heat until thoroughly heated.
  11. Serve warm over waffles.
Notes
Look for flaxseed, a grain rich in heart-healthy omega-3 fats, in health-food stores of large supermarkets. Freeze leftover waffles individually on a cookie sheet and then transfer to a zip-top freezer bag for storage. To reheat, place frozen waffles in toaster.

 

Weekend Morning Waffles

Weekend Morning Waffles #Healthy #Nutricious www.cobornsblog.com

Weekend Morning Waffles
Author: 
 
Ingredients
  • 1.5 Cups All-Purpose Flour
  • ½ Cup Soy Flour
  • 1.5 T. Ground Cinnamon
  • 2.5 tsp. Low Sodium Baking Powder
  • ½ tsp. Salt
  • 2 Cups Skim Milk
  • ¼ Cup Canola Oil
  • 2 Large Egg Yolks
  • 2 Large Egg Whites
  • Dash of Sugar
  • Cooking Spray (Canola Oil)
  • 1.5 Cups Maple Syrup
  • Whole Strawberries (optional)
  • One Apple, sliced (optional)
Instructions
  1. Lightly spoon the flours into dry measuring cups, and level with a knife.
  2. Combine the flours, cinnamon, baking powder, and salt in a large bowl; stir with a whisk.
  3. Combine the milk, oil, and egg yolks; add to the flour mixture, stirring until smooth.
  4. Place the egg whites in a large bowl, and beat with a mixer at high speed until foamy. Add the sugar, beating until soft peaks form.
  5. Fold the egg whites into the batter.
  6. Coat a waffle iron with cooking spray; preheat.
  7. Spoon about ⅓ cup batter per 4-inch waffle onto hot waffle iron, spreading batter to edges.
  8. Cook 5 to 6 minutes or until steaming stops; repeat procedure with remaining batter.
  9. Serve with syrup; garnish with strawberries or apples, if desired.

 

I hope that these recipes help you to start the day off right!

Peace and wellness,
Ashley, RD.
Coborn’s Supermarket Dietitian

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Weekly Ad Recipe – Grilled Chicken & Herbs

Grilled Chicken & Herbs - www.cobornsblog.com

I haven’t tried doing a whole chicken on the grill in a long time so what a better time to kick off the month of June with some great summer grilling. This recipe was so easy to make and the flavors of rosemary, parsley, lemon and garlic were fantastic together.  The chicken was extremely tender and  I definitely will make this recipe on a regular basis throughout the summer. Enjoy….I did!

Jayne
Coborn’s Meat and Seafood Merchandiser

Grilled Chicken & Herbs
Serves: 4
 
Ingredients
  • ½ Cup Green Onions, chopped
  • 1 tsp. Dried Rosemary Leaves
  • 1 tsp. Dried Parsley Flakes
  • 2 T. Lemon Juice
  • 1 tsp. Salt
  • ½ tsp. Pepper
  • 1 Clove Garlic, finely chopped
  • 2.5-3 Lb. Whole Chicken
Instructions
  1. Mix all ingredients except chicken in small bowl.
  2. Rub mixture over skin of chicken and place 2 tablespoons mixture in cavity of chicken.
  3. Cover and grill chicken, breast side up, over drip pan or over unheated side of gas grill and 4-6 inches from medium-high heat.
  4. Rotate chicken one-half turn once.
  5. Heat until thermometer reads 165°F when placed into the thickest part of the breast and thigh.
Notes
Suggested Wine Pairing: Middle Sister Chardonnay