Healthy Breakfast: Fast Break Waffles

These powerhouse waffles are high in protein but low in added fat and sugar, plus they contain cholesterol-fighting oatmeal as well as flaxseed and walnuts rich in omega-3 fatty acids.


| January/February 2004



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Photo By Susan Wasinger

Who has time for breakfast? Almost no one on those busy, work-a-day mornings. Yet breakfast helps fuel our bodies and minds for half a day—maybe more. What to do?

Borrow an hour from another less hectic part of the week—a Tuesday evening or Sunday afternoon—to make a week’s worth of nutrition- packed, guaranteed-delicious, pop-in-the-toaster waffles. Store and freeze in reusable, large freezer bags. Then, on busy weekday mornings, just place in the toaster or toaster oven until heated through, a minute or two.

These powerhouse waffles are high in protein but low in added fat and sugar, plus they contain cholesterol-fighting oatmeal as well as flaxseed and walnuts rich in omega-3 fatty acids. To boost your daily fruit intake, top the waffles with berries—simply warm frozen, organic blueberries and strawberries in a saucepan over low heat for about five minutes. Spread the waffles with low-fat cream cheese or yogurt, or a bit of jam, honey, or syrup, then ladle on the fruit. What a delicious way to pack a day’s worth of nutrition into a quick morning meal.

Fast Break Waffles 
Makes about 16 waffles

2 1/2 cups organic oatmeal
1 cup organic whole-wheat flour
1/2 cup organic flaxseed meal
1/2 cup soy protein powder
1 tablespoon Sucanat (natural sweetener) or sugar (optional)
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon cinnamon
1 teaspoon freshly ground nutmeg
1/2 cup chopped organic walnuts
4 large eggs
2 cups lowfat yogurt, plain
2 1/2 cups skim milk
1 generous tablespoon vanilla extract

1. Mix dry ingredients in a large bowl; mix wet ingredients separately.





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