Fit for ’15: Whole Grain Waffles
Whole-Grain Soaker Waffles
Makes: 6 servings
Created by EP Community College Culinary Instructor Jesus L Lugo CEC, CEPC
Ingredients
1 cup skim or 2% milk (or any milk of your choice)
1 cup multigrains, soaked in water (variety of cracked seeds or grains like flax, barley, quinoa, farro)
3/4 cup all-purpose flour
1/3 cup whole-wheat flour
3 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/4 cup finely chopped walnuts, or pecans (optional)
1 large egg, lightly beaten
1 large egg white, lightly beaten
1/4 cup packed brown sugar
1 tablespoon canola oil
1 tablespoon vanilla extract
Preparation
Night before: cover the cracked grains with water and soak.
Morning of:
1. Preheat waffle iron.
2. Mix milk and soaker in a medium bowl
3. Sift flours, baking soda, baking powder, salt and cinnamon in a mixing bowl.
4. Whisk whole egg, egg white, brown sugar, oil and vanilla into soaker.
5. Stir dry ingredients into wet ingredients until just incorporated.
6. Lightly coat waffle iron with nonstick spray.
7. Spoon in batter and cook until the waffle is crisp and golden.
8. Transfer to oven to keep warm. Repeat with remaining batter, lightly coating iron with nonstick spray each time, if necessary.
Nutrition content
(Content may vary depending on the multigrains, milk used)
Per serving: 252 calories; 8 g fat (1 g sat, 2 g mono); 39 mg cholesterol; 36 g carbohydrates; 9 g protein; 3 g fiber; 543 mg sodium; 355 mg potassium.
Nutrition Bonus: Selenium (22% daily value), Calcium (21% dv). Carbohydrate Servings: 2 1/2
