Whole Grain Waffles of Wonder
Before Christmas of 2011, I had never made waffles. Hey, I'm a Bastyr nutritionist... we have whole grain breakfasts, or fresh fruit smoothies, or some other healthy concoction. But really, I had never owned a waffle maker. I just didn't want a kitchen gadget that only worked for ONE food I would only make once a month or so.
But my little sandwich maker bit the dust and my mom got me this fab Black 'n Decker sandwich maker/waffle maker that you can pull the plates out and flip them over. I love it. Makes great toasty cheese. Besides, my kids looked forward to spending the night w/ my parents for special occasions (possibly more than I loved them staying the night with my parents for 'special' occasions) because they always have waffles for breakfast. 'GRANDMA SUZY MADE US WAFFLES TODAY!' Said in a way that showed clear favoritism for my parents.
I was not going to let my mom have this one.
Here is my thing with waffles. #1: I am really a stickler on minimizing sugar... especially at breakfast. If you blow your blood sugar at the first meal of the day, it screws up your whole day. #2: White flour and sugar? Where is the goodness??
So I did some looking, and found my recipe. WAIT! WAIT! Don't go just yet... they don't taste like dog biscuits! They are really good! My kids LOVE them... and you will too. AND... easy peasy. AND... it will give you something for a really quick mid-week breakfast. You can keep leftovers in the fridge (or drawer, really) and pop them in the toaster for a quick breakfast on Tuesday.
First of all, they are made with all whole grains. But that's not all, you get the batter all ready the night before (saves time in the morning) and let the grains soak in yogurt. I don't know how hip you are to this whole 'soaking grains' thing. But it's important. See, whole grains have lots of good stuff in them, but a lot of it you can't absorb. That's right hippy-Suzy. All that oat-bran, brown-rice lovin' you got in your lunch? Minerals are not so bioavailable. You're gonna have some serious mineral deficiencies coming your way if you don't start soakin'.
Whole grains are seeds. Like nuts, beans, and well... seeds. And a seed's job isn't to give it up for the eater... a seed is designed to be eaten by an animal, pass unchanged by the digestive tract, get pooped out at a distant location, and planted so it can grow into a new plant! The seed has many minerals in it, but they are all bound up (chelated) by phytates that keep you from absorbing them. They also have enzyme inhibitors that keep the seeds OWN enzymes from activating until the seed starts the germination process. They kind of keep your own enzymes from working so well on the seed (like the trypsin that helps you digest protein). But once the seed is planted in moist soil and the germination process starts... the pytates are nutralized, releasing the minerals. The enzyme inhibitors are inactivated, allowing enzymes to start breaking down proteins and starches for the baby plant to use. Then WHAM, you eat it! It's why sprouted grain products are so nutritious. (And you thought I was actually going to give you a waffle recipe? No... I am. Humor me for just another minute.)
But what about things made from whole grain flour? You can't exactly sprout it anymore. No, but you can neutralize the phytates by soaking the flour in something acidic. Traditionally, people soak it in whey. Whey is the liquid part of your yogurt. You can also use a little orange juice. Fermentation also neutralizes it and massively improves the bioavailability of the nutrients. Look at the food tempeh! Soy beans are very high in phytates and enzyme inhibitors, making them incredibly hard to digest and get nutrients from. But tempeh is a fermented soy product (like miso and tamari/shoyu) that is nutritionally superior to tofu in every way.
So back to the waffles. We are going to soak some whole wheat pastry flour, some oats, and any ground up whole grains you want to add (flax seed, millet, quinoa... whatever... if you have it, add it). Soak it overnight, let it get bubbly. You can add some yeast or your own sourdough starter to give complexity. Then in the morning, add the eggs, salt and baking soda and you're on your way!
Now, here is something else wonderful. You can save them and pop them in the toaster for a quick breakfast on a school morning!! I spread peanut or cashew butter with a little maple syrup on them. But I also like strawberries and unsweetened whipped cream, or a fruit compote.
OH.... and about the maple syrup. You're not still buying colored high fructose corn syrup labeled as 'maple (flavored) syrup', are you? Yes? Oh dear. Let's talk. Yes, real maple syrup is more expensive. JUST DON'T DROWN YOURSELF IN IT!! Buy the real thing. Use less. It's there on the shelf by your trusty old 'Log Cabin' trash, just start looking at the price tags and you'll find it.
I sometimes give everyone one sausage with their waffles (cause I'm cheap with the expensive meat), but we top them w/ some yogurt, some fruit and syrup. Sometimes I make some fruit compote... but it's usually just fruit, butter and syrup. They are really good, and you can feel very pleased with yourself feeding them to your children. I hope you try them.
Here is my recipe for 'Whole Grain Waffles of Wonder'
Serves 4 people with leftovers... or about 4 whole waffles. If you need a little more, it's easy to scale up... it's very forgiving.
The night before, combine in a bowl (or 8+ hours earlier, if it's for dinner).
When you are ready to eat, pre-heat your waffle maker and add to your mixture:
Make your waffles as you normally would. It's a little thick, and you can add enough water to make it more runny if you like.
Add your toppings and enjoy!
Make sure you make enough to save some for a mid-week breakfast treat!
Banana Bread Waffles!!
This variation has become our favorite. It really does taste like banana bread. And all the extra ground nuts adds protein and healthy fats... mmmm.
Include the nuts in the overnight mix, but add the bananas with the eggs the next morning.
But my little sandwich maker bit the dust and my mom got me this fab Black 'n Decker sandwich maker/waffle maker that you can pull the plates out and flip them over. I love it. Makes great toasty cheese. Besides, my kids looked forward to spending the night w/ my parents for special occasions (possibly more than I loved them staying the night with my parents for 'special' occasions) because they always have waffles for breakfast. 'GRANDMA SUZY MADE US WAFFLES TODAY!' Said in a way that showed clear favoritism for my parents.
I was not going to let my mom have this one.
Here is my thing with waffles. #1: I am really a stickler on minimizing sugar... especially at breakfast. If you blow your blood sugar at the first meal of the day, it screws up your whole day. #2: White flour and sugar? Where is the goodness??
 |
| Sausages up! |
So I did some looking, and found my recipe. WAIT! WAIT! Don't go just yet... they don't taste like dog biscuits! They are really good! My kids LOVE them... and you will too. AND... easy peasy. AND... it will give you something for a really quick mid-week breakfast. You can keep leftovers in the fridge (or drawer, really) and pop them in the toaster for a quick breakfast on Tuesday.
First of all, they are made with all whole grains. But that's not all, you get the batter all ready the night before (saves time in the morning) and let the grains soak in yogurt. I don't know how hip you are to this whole 'soaking grains' thing. But it's important. See, whole grains have lots of good stuff in them, but a lot of it you can't absorb. That's right hippy-Suzy. All that oat-bran, brown-rice lovin' you got in your lunch? Minerals are not so bioavailable. You're gonna have some serious mineral deficiencies coming your way if you don't start soakin'.
Whole grains are seeds. Like nuts, beans, and well... seeds. And a seed's job isn't to give it up for the eater... a seed is designed to be eaten by an animal, pass unchanged by the digestive tract, get pooped out at a distant location, and planted so it can grow into a new plant! The seed has many minerals in it, but they are all bound up (chelated) by phytates that keep you from absorbing them. They also have enzyme inhibitors that keep the seeds OWN enzymes from activating until the seed starts the germination process. They kind of keep your own enzymes from working so well on the seed (like the trypsin that helps you digest protein). But once the seed is planted in moist soil and the germination process starts... the pytates are nutralized, releasing the minerals. The enzyme inhibitors are inactivated, allowing enzymes to start breaking down proteins and starches for the baby plant to use. Then WHAM, you eat it! It's why sprouted grain products are so nutritious. (And you thought I was actually going to give you a waffle recipe? No... I am. Humor me for just another minute.)
But what about things made from whole grain flour? You can't exactly sprout it anymore. No, but you can neutralize the phytates by soaking the flour in something acidic. Traditionally, people soak it in whey. Whey is the liquid part of your yogurt. You can also use a little orange juice. Fermentation also neutralizes it and massively improves the bioavailability of the nutrients. Look at the food tempeh! Soy beans are very high in phytates and enzyme inhibitors, making them incredibly hard to digest and get nutrients from. But tempeh is a fermented soy product (like miso and tamari/shoyu) that is nutritionally superior to tofu in every way.
So back to the waffles. We are going to soak some whole wheat pastry flour, some oats, and any ground up whole grains you want to add (flax seed, millet, quinoa... whatever... if you have it, add it). Soak it overnight, let it get bubbly. You can add some yeast or your own sourdough starter to give complexity. Then in the morning, add the eggs, salt and baking soda and you're on your way!
Now, here is something else wonderful. You can save them and pop them in the toaster for a quick breakfast on a school morning!! I spread peanut or cashew butter with a little maple syrup on them. But I also like strawberries and unsweetened whipped cream, or a fruit compote.
OH.... and about the maple syrup. You're not still buying colored high fructose corn syrup labeled as 'maple (flavored) syrup', are you? Yes? Oh dear. Let's talk. Yes, real maple syrup is more expensive. JUST DON'T DROWN YOURSELF IN IT!! Buy the real thing. Use less. It's there on the shelf by your trusty old 'Log Cabin' trash, just start looking at the price tags and you'll find it.
I sometimes give everyone one sausage with their waffles (cause I'm cheap with the expensive meat), but we top them w/ some yogurt, some fruit and syrup. Sometimes I make some fruit compote... but it's usually just fruit, butter and syrup. They are really good, and you can feel very pleased with yourself feeding them to your children. I hope you try them.
Here is my recipe for 'Whole Grain Waffles of Wonder'
Serves 4 people with leftovers... or about 4 whole waffles. If you need a little more, it's easy to scale up... it's very forgiving.
The night before, combine in a bowl (or 8+ hours earlier, if it's for dinner).- 2 cups whole wheat pastry flour (substitute up to 1/3 cup with ground up whole grains)
- 1/2 cup rolled oats (any thickness)
- 2 Tbls. sugar
- 3 T. peanut oil, coconut oil or melted butter
- 2 cups buttermilk or runny yogurt (thin with milk or water)
- 1/2 cup warm water
- 1 tsp. bread yeast (or a spoon full of your sourdough starter)
When you are ready to eat, pre-heat your waffle maker and add to your mixture:- 3 whole eggs
- 1/2 tsp. baking soda
- 1/4 tsp. salt
 |
| I put orange zest in mine. Top tip: whenever you cut up an orange, zest it first, and save it in a jelly jar in the freezer. |
Make your waffles as you normally would. It's a little thick, and you can add enough water to make it more runny if you like.
 |
| See... looks like regular waffles from the mix! |
Make sure you make enough to save some for a mid-week breakfast treat!
Banana Bread Waffles!!
This variation has become our favorite. It really does taste like banana bread. And all the extra ground nuts adds protein and healthy fats... mmmm.
- Cut the flour down to 1 3/4 cup pastry flour
- Add 1/2 cup ground walnuts and
- 1/4 cup ground flax seeds
- 1 1/2 ripe bananas, mashed
Include the nuts in the overnight mix, but add the bananas with the eggs the next morning.
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