April 21, 2013 2 Comments
I have fond and scary memories of that Belgian waffle maker in the Penn State dining hall… gooey batter dripping all over the floor, steamy eggness evaporating into the air, and then plates upon plates floating by with waffles buried beneath sugary frozen yogurt, chocolate sauce, whipped cream, sprinkles, and a cherry (fruit! fiber! health?). I knew then that I picked the right major. At that rate, I’d never be out of a job as a dietitian.
So only just today, after a hand-me-down waffle maker arrived chez moi, did I fully embrace the beauty and wonder that is the fresh, steamy, Belgian waffle. Of course I took a basic waffle recipe and removed the eggs, added flaxseed meal, used unsweetened soymilk, and topped them with frozen organic strawberries heated into a hot syrup. I mean, I bought jam made out of tomatoes last week for crying out loud! BUT. They were still REALLLY good! And basically good for you. Next time I’ll add chia seeds and perhaps some shredded zucchini and goji berries. But until then….
Belgian Waffles Gone Good-for-You
Makes 7 waffles
Materials: A fantastic mother-in-law who is done with her waffle maker
Sift these together:
2 1/2 cups all-purpose or whole wheat pastry flour
2 tsp baking powder
1 tsp baking soda
1 tsp salt
Stir these in a separate bowl, then add to sifted bowl:
1/4 cup vegetable oil (or any flavorless oil or melted margarine)
2 3/4 cup unsweetened soymilk (or other non-dairy milk)
1/4 cup flaxseed meal (optional, but gives a fiber punch and a cholesterol-lowering boost!)
1 Tbsp vanilla (optional)
Heat waffle maker according to package instructions. On the Sunbeam, it’s about 5 minutes plugged in until the light goes off.
Spray top and bottom with cooking oil, or if you don’t have a sprayer, pour one teaspoon on the bottom and wipe a little oil on the top with a paper towel.
Pour 1/2 cup batter into waffle maker and close, lifting only after at least 3 minutes, or when the steam emersion stops. (You’ll know.)
Top with heated strawberries, maple syrup, powdered sugar, or eat plain.
Nutrition Info Per Waffle (all 4 sections): 260 calories, 11 g fat, 0 mg cholesterol, 366 mg sodium, 34 g carbohydrate, 3 g fiber, <1 g sugar, 8 g protein, 4% vitamin A, 12% vitamin D, 13% calcium, 12% iron.