Sunday, December 1, 2013

Oatmeal Pecan Waffles or Pancakes

Oatmeal Pecan Waffles with Fruit Topping RECIPE

This healthful breakfast kickstarts the day deliciously with a full tablespoon of coconut oil. Antioxidant-rich pecans blend in with a topping of fisetin-rich strawberries, brain-healthy blueberries and blackberries.




Prep time Cook time Yields
10 minutes 30 minutes 4 servings
Serving Size
3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size) or pancakes

Ingredients

For waffles:

1 Cup whole-wheat flour
½ Cup quick-cooking oats
2 tsp baking powder
1 tsp sugar
¼ Cup unsalted pecans, chopped
2 large eggs, separated (for pancakes, see note)
1½ Cups fat-free (skim) milk
1 Tbsp coconut oil

 

For fruit topping:

2 Cups fresh strawberries, rinsed, stems removed, and cut in half (or substitute frozen strawberries, thawed)
1 Cup fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
1 Cup  fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
1 tsp powdered sugar

NUTRITION INFO
calories 340
Total fat 11 g
Saturated fat 2 g
Cholesterol 107 mg
Sodium 331 mg
Total fiber 9 g
Protein 14 g
Carbohydrates 50 g
Potassium 369 mg
Vitamin A 8%
Vitamin C 60%
Calcium 30%
Iron 6%
Percent Daily Values are based on a 2,000 calorie diet.

Directions

  1. Preheat waffle iron.
  2. Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
  3. Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
  4. Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.
  5. Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below).
  6. Pour batter into preheated waffle iron, and cook until the waffle iron light signals it's done or steam stops coming out of the iron. (A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside.) (Or make pancakes.)
  7. Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.
Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.


Recipe Source: Deliciously Healthy Family Meals

No comments:

Post a Comment

Comment here:

ALZHEIMER'S & DEMENTIA INFO

VIDEOS & ARTICLES

Care

Featured

Health

Science

Therapy

Treatment

Types




Diet & Nutrition

  1. Foods
  2. Coconut Oil
  3. Dairy
  4. Diets
  5. Fruit & Vegetables
  6. Herbs & Spices
  7. Medical Food (FDA)
  8. Mediterranean
    Diet
  9. Recipes
  10. Risky Foods
  11. Tips
  12. Vitamins &
    Supplements

 

AMAZON STORE

All About

Books

Electronics

Gifts

House

Meals

Movies