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Waffle turns healthy with grains, flaxseed | The Honolulu Advertiser | Hawaii's Newspaper
Posted on: Wednesday, July 26, 2006

TASTE
 Waffle turns healthy with grains, flaxseed

 •  Vodka unveiled

recipe doctor
By Elaine Magee

This Three-Grain Waffle has a healthy personality of whole-wheat flour, rolled oats, ground flaxseed and low-fat buttermilk.
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Q. I'm tired of making white flour waffles for my family every weekend. Do you have a healthy waffle recipe you could share with us? One that I can feel good about feeding my family?

A. How about a waffle recipe that includes whole-wheat flour, oats and ground flaxseed? OK, that's technically two grains and one seed, but "Three-Grain Waffles" just sounds better! I use a tablespoon of canola oil in the batter and some canola cooking spray on the waffle iron. The flavor gets a boost from the low-fat buttermilk, 2 tablespoons of light pancake syrup or maple syrup and the vanilla extract.

What I love about this waffle recipe is that the plant omega-3s are coming at you from three different ingredients in this waffle; canola oil, ground flaxseed, and the higher omega-3 egg. A mixture of soluble and insoluble fiber is coming from the whole-wheat flour, the oats and the ground flax! (However, heating the flaxseed oil does destroy some of its effectiveness as an anti-inflammatory and antioxidant; you might want to sprinkle your pancakes with fresh flaxseed for added crunch.)

Original recipe contains 350 calories, 11 grams fat, 6 grams saturated fat, and only 2 grams of fiber per serving.

THREE-GRAIN WAFFLES

  • 1/2 cup whole-wheat pastry flour

  • 1/2 cup unbleached flour

  • 1/4 cup rolled oats

  • 2 tablespoons ground flaxseed

  • 1 teaspoon baking soda

  • Pinch of salt

  • 1 1/4 cups low-fat buttermilk

  • 2 tablespoons light pancake syrup

  • 1 large egg, lightly beaten (higher omega-3 egg, if available)

  • 1 tablespoon canola oil

  • 1 teaspoon vanilla extract

  • Canola cooking spray

    Begin to heat your waffle iron. Add the first six ingredients to a mixing bowl and beat on low speed until well mixed.

    Add in the next five ingredients all at once and beat on low speed until nicely blended. Let the batter stand five minutes or so to thicken. Add extra buttermilk, if desired, to thin the batter slightly.

    Coat your waffle iron with canola cooking spray and use the appropriate amount of batter for your particular waffle iron. Cook waffle to your desired degree of browning and crispness. Remove waffle to serving plate. Repeat with more batter until all the batter is used.

    Serve with assorted berries or any other fruit of choice.

    Makes 3 or 4 large waffles (depending on your waffles maker).

  • Per waffle (if 3 servings per recipe, without fruit): 280 calories, 12 g protein, 39 g carbohydrate, 8 g fat (1.3 g saturated fat, 3.5 g monounsaturated fat, 3.2 g polyunsaturated fat), 58 mg cholesterol, 5.3 g fiber, 429 mg sodium. Calories from fat: 26 percent; omega-3 fatty acids, 1.5 g; Weight Watchers points, 5; omega-6 fatty acids, 1.7 g.

    Elaine Magee is a registered dietitian. Find out more at www.recipedoctor.com.
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