Friday, September 4, 2009

Whole Grain Buttermilk Waffles

Waffles are pretty popular in my house. I try to limit the amount of white flour and processed foods that Owen gets (the best I can anyway), so I took a prefect recipe for buttermilk waffles from and replaced some of the flour with more fiber, protein, vitamins and minerals through different flours. They turned out great, you would never guess that they were good for you! I also never top his waffles with syrup. Today they were topped with almond butter, bananas and whole plain organic yogurt. It's yummy and I feel good knowing that he's getting a complete breakfast.

Whole Grain Buttermilk Waffles
1 1/4 cups all-purpose flour
1/4 cup ground flax seeds
1/4 cup garbanzo bean flour (substitute this with whole wheat flour if you don't have this)
1/4 cup buckwheat flour
1/2 teaspoon salt
2 tablespoons sugar
1 1/2 teaspoons baking soda
1 3/4 cups buttermilk* or 1 1/2 cups sour cream or plain yogurt thinned with 1/4 cup milk
2 eggs, separated
4 tablespoons (1/2 stick butter, melted and cooled)
1/2 teaspoon vanilla extract
1/2 cup blueberries fresh or frozen
Canola or other neutral oil for brushing on waffle pan

Combine the dry ingredients. Mix together the buttermilk, sour cream or yogurt and the egg yolks. Stir in the butter and vanilla.

Brush the waffle iron lightly with oil and preheat it. Stir the wet into the dry ingredients. Beat the egg whites with the whisk or electric mixer (spotlessly clean ones work best) until they hold soft peaks. Stir the egg whites and blueberries gently into the batter.

Spread a ladle full or so of batter onto the waffle iron and bake until the waffle is done, usually 3 to 5 minutes, depending on your iron. Serve immediately or keep warm for a few minutes in a low oven.

* The buttermilk can be substituted with 1 1/4 cups of milk at room temperature, mixed with two tablespoons white vinegar, left to clabber for 10 minutes.

The NUTRITION BENEFITS of the whole grains I added are as follows:
The protein found in buckwheat contains the eight essential amino acids. It is rich in B Vitamins
as well as phosphorus, magnesium, iron, zinc, copper and manganese. It's also a good oil source of Alpha-Linolenic Acid, which is one of the two essential fatty acids we must have to be healthy.
Garbanzo bean flour:
Are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium.

Flax seeds:
High in Omega 3's and fiber

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