Saturday, February 11, 2012

Valentine's Weekend - Vegan Low Fat Whole Wheat Waffles

Oh. my. gosh.  These are so good!  These waffles make my heart sing with happiness!  We haven't had waffles on our family menu for a long, long, time.  Mainly because they are so high on calories.  Well, waffles are BACK my friend!  We haven't made homemade waffles in so long that when we pulled out the waffle maker, GreenEyes exclaimed, "No!  You're doing it wrong.  Waffles are made in the toaster!"

I did a nutritional analysis of our new low fat, whole wheat waffle recipe.  It looks good in every way except for one thing.  It is a higher sodium food being a "baked" item so you'll need to limit your portions and pile on the fruit to stay in check for your meal.  Unfortunately, most breads are like that.  The only way to reduce the sodium is maybe to do a slow rise yeast waffle or to use baking powder/baking soda substitutes.  You'd want to be careful using potassium substitutes though.  It is my understanding that too much potassium is bad for you too and not good for everyone.

I will get back to you as I work on a low sodium, slow rise yeast, whole wheat, fat free, waffle recipe.  Wow, those are a lot of requirements!  We have made the yeast kind of waffle before but we'll need to re-tweak it to not use egg and oil.  For now though, these yummy waffles really are fine as-is provided you limit your portions to keep your salt to a healthy intake.

I added vegan chocolate chips to one and blueberries in the other.  Then I piled on strawberries and also ate a banana.  That'd be a perfect weekend breakfast if you ask me!  The chocolate chips are a bit of a Engine 2 cheat, but whatever.  These are a great weekend treat and perfect for Valentine's Day too!

We used whole wheat flour in lieu of white wheat flour and corn starch in lieu of potato starch.  You could use whole wheat pastry flour for a lighter waffle too.  I honestly was surprised at how light these tasted for being whole wheat.  I should say that we prefer whole wheat in our house and we rarely ever use the white stuff.  I grew up hating wheat bread.  Funny, how my tastes have adapted over time.

The recipe made 8 SCANT waffles for us so I'm showing the adjusted calorie and sodium counts for that.  I prefer scant waffles because I like to have two waffles in lieu of just one big one.  It tricks my brain into thinking I'm eating a ton.  The recipe writer said they made 12 waffles.  That definitely was not the case for us.  Our waffle maker makes some mighty big waffles apparently!  If we made full waffles, we might have gotten 6 out of the recipe.

Nutritional Info:
Servings Per Recipe: 8
Calories: 89.9
Total Fat: 0.8 g
Cholesterol: 0.0 mg
Sodium: 483.3 mg   <------Be careful on your portions!!  Fill up on the fruit!!
Total Carbs: 19.1 g
Dietary Fiber: 2.5 g
Protein: 2.7 g

Cost Analysis:
whole wheat flour $1
pantry incidentals $1
almond milk $.50
real maple syrup $1.50
frozen blueberries $2
strawberries, bananas (or other seasonal fruit) $4
$10/4= $2.50 per serving



Blogger Sara L said...

LOL @ green eyes - too funny!

February 11, 2012 at 1:24 PM  
Blogger alfred said...

Due to this reason people prefer to use waffler iron makers made from aluminium and non-stick material which are easy to clean and use. These are affordable, durable and have the capacity to bake yummy waffles instantly, especially the Belgian ones.

Waffle on a stick

December 13, 2012 at 7:14 AM  

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