Recipe: Oatmeal Pecan Waffles (or Pancakes)

by | Oct 2, 2020 | AFMC HealthSpot, Individuals

Fall weather has finally arrived. There is no better time for waffles (or pancakes). The fruit topping provides a healthy alternative to syrup. Don’t waffle around, make these today! Your mouth (and belly) will thank you.

Prep time – 10 minutes
Cook time – 30 minutes
Yields – 4 servings
Serving Size – 3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size) or pancakes

Ingredients

For waffles:

  • 1 C  whole-wheat flour
  • ½ C  quick-cooking oats
  • 2 tsp  baking powder
  • 1 tsp  sugar
  • ¼ C  unsalted pecans, chopped
  • 2  large eggs, separated (for pancakes, see note)
  • 1½ C  fat-free (skim) milk
  • 1 Tbsp  vegetable oil

For fruit topping:

  • 2 C  fresh strawberries, rinsed, stems removed, and cut in half (or substitute frozen strawberries, thawed)
  • 1 C  fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
  • 1 C  fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
  • 1 tsp  powdered sugar

Directions

  1. Preheat waffle iron.
  2. Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
  3. Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
  4. Add liquid mixture to the dry ingredients and stir together. Do not overmix; mixture should be a bit lumpy.
  5. Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below).
  6. Pour batter into preheated waffle iron and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. (A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside.)  (Or make pancakes.)
  7. Add fresh fruit and a light dusting of powdered sugar to each waffle and serve.

Tip: For pancakes, do not separate eggs.  Mix whole eggs with milk and oil and eliminate steps 4 and 5.

Calories           340
Total fat          11 g
Saturated fat   2 g
Cholesterol     107 mg
Sodium            331 mg
Total fiber       9 g
Protein            14 g
Carbohydrates 50 g
Potassium       369 mg
Vitamin A        8%
Vitamin C        60%
Calcium           30%
Iron                 6%

Percent Daily Values are based on a 2,000-calorie diet.

Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
https://healthyeating.nhlbi.nih.gov/recipedetail.aspx?linkId=12&cId=9&rId=152