Makes: 6 servings
Active time: 40 minutes Total: 40 minutes
Heart Health Diabetes Weight Loss Gluten Free
These healthy waffles are made from a
blend of whole-wheat and “regular” all-
purpose flour plus nonfat buttermilk and
canola oil. Top with fresh berries and yo-
gurt for a satisfying start to any day.
1 cup whole-wheat flour
1 cup all-purpose flour
11/2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
2 cups nonfat buttermilk (see Tip)
1 large egg, separated
1 tablespoon canola oil
1 tablespoon vanilla extract (optional)
2 large egg whites
2 tablespoons sugar
1. Stir whole-wheat flour, all-purpose flour,
baking powder, salt and baking soda in a
large bowl. Whisk buttermilk, the egg yolk, oil
and vanilla (if using) in a separate bowl. Add
the wet ingredients to the dry ingredients and
stir with a wooden spoon just until moistened.
2. Beat the 3 egg whites in a grease-free mix-
ing bowl with an electric mixer until soft peaks
form. Add sugar and continue beating until
stiff and glossy. Whisk one-quarter of the
beaten egg whites into the batter. Fold in the
remaining beaten egg whites with a rubber
spatula.
3. Preheat a waffle iron. Brush the surface
lightly with oil. Fill the waffle iron two-thirds
full of batter. Cook until the waffles are crisp
and golden, 5 to 6 minutes. Repeat with the
remaining batter, brushing the surface with oil
before cooking each batch.
Per serving: 229 calories; 4 g fat (1 g sat,
2 g mono); 32 mg cholesterol; 39 g carbohy-
drate; 4 g added sugars; 10 g protein; 3 g
fiber; 472 mg sodium; 145 mg potassium.
Tip: No buttermilk? You can use
buttermilk powder prepared according
to package directions. Or make “sour
milk”: the ratio is 1 tablespoon lemon
juice or vinegar to 1 cup milk.
filipino 