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Waffle lovers healthy recipe--Oatmeal Pecan Waffles

Oatmeal Pecan Waffles with fruit on top
By Kristina Miller, Public Affairs Officer

I love waffles. There... I said it. Because of that, I'm also always on the lookout for a healthy waffle recipe that MUST taste great.

Luckily, there are great options out there on the net and the one below is perfect for any others in the "I love waffles club."

What about this recipe is healthy? Here are just a few ingredients of note:

Whole wheat flour- -Need fiber? According to the USDA "100 grams of whole wheat flour contains 10 to 12 grams of fiber, while an equal amount of refined (white) flour contains 2 to 3 grams of fiber." (https://ask.usda.gov/s/article/How-much-fiber-is-in-whole-grains-versus…)

Oats--Insoluble and soluble are 2 types of fiber. They both aid digestion and help maintain a healthy weight. Oats have soluble fiber, which supports healthy cholesterol levels. This helps lower the risk for heart disease. Eating enough soluble fiber is also a good way to control blood sugar levels. (https://www.veteranshealthlibrary.va.gov/livingwith/highcholesterol/managing/DietNutrition/3,83063) 

Pecans-- Good source of fat, fiber and protein. Most of the fat is in unsaturated form – MUFAs and PUFAs (the source of Omega 3). They are also a source of magnesium, potassium, iron, vitamin E, B-vitamins. Of note, diets rich in nuts and seeds found to protect against cancers, heart disease, degenerative nerve disease. (https://www.va.gov/files/2023-09/Anti-Inflammatory%20Legumes%2C%20Nuts%2C%20and%20Seeds.pdf )

Oatmeal Pecan Waffles recipe

Yield
4 servings

Ingredients
1 cup whole wheat flour
1/2 cup oats (quick-cooking)
2 teaspoons baking powder
1 teaspoon sugar
1/4 cup nuts (pecans, unsalted, chopped)
2 eggs (large, separated)
1 1/2 cups milk (fat-free (skim))
1 tablespoon vegetable oil
2 cups berries (strawberries, halved)
1 cup berries (blackberries)
1 cup berries (blueberries)
1 teaspoon sugar (powdered)

Steps

  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.
  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.

     

Recipe originally posted on the USDA Nutrition.gov site at https://www.nutrition.gov/recipes/oatmeal-pecan-waffles 

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