Written By: Elizabeth Fay, MS, RD, CSPCC, CNSC
Registered Dietitian, Certified Specialist in Pediatric Critical Care, Certified Nutrition Support Clinician
In the mindset that all foods fit, we can include our favorite, nutritious foods at all of our meals and snacks. We can also boost the nutrition of our favorite foods through simple swaps that not only improve the nutrient density of our meals, but also improve their flavor!
We like to make simple nutrition swaps to boost the nutrient content of our meals and snacks. What does it mean to increase the nutrient density or nutrient content of your meals? This means improving the quality of your meal to help you meet your nutrition goals. For example, if you are limiting saturated fat, you may make a simple swap that decreases the saturated fat and increases the unsaturated fat of your meal. Other nutrient density changes include decreasing added sugars, increasing fiber, or increasing vitamins and minerals, just to name a few.
Check out one of our favorite waffle recipes that includes a few simple swaps to improve the nutrient density. No matter if you eat it for breakfast, a quick dinner, or portioned into a smaller snack, you’ll fall in love with our waffle favorite. Instead of using enriched white flour, we use 100% whole wheat flour to boost the protein and fiber of our breakfast. In place of an egg, we use a flaxseed “egg” to reduce the cholesterol and saturated fat, while increasing the protein, fiber, omega-3 fats, and vitamin B1 (thiamine) nutrient content. We also swap banana in place of the oil and added sugars. Banana helps to provide natural sweetness and also adds potassium, fiber, and vitamin B6. Before cooking your beautiful waffle mix, we enhance the flavor by adding some cinnamon and nutmeg. Now your waffles taste anything but store-bought! We mix it up by swapping traditional maple syrup with half maple syrup, half almond butter for a huge flavor boost and additional vitamin E, calcium, phosphorus, and magnesium. For some naturally added sweetness, we love topping our favorite waffle with frozen mixed berries (to save on time and money no matter the season)!
Prepare your waffles using a waffle iron, or for simplicity, turn these waffles into pancakes and cook them on a large frying pan! The best thing is that your waffles freeze extremely well. Consider doubling or tripling your recipe and making a large batch to freeze leftovers! For an extra protein serving and a little added crunch, we love topping our waffles with pecans, walnuts, or chopped almonds.
Nuleeu Nourishing Waffles
Servings: 4 waffles
Ingredients:
1 ½ cups whole wheat flour (use 1 cup almond flour or gluten free baking flour 1:1 for a gluten free option)
2 tsp baking powder
¼ tsp salt
2 tsp ground cinnamon
½ tsp ground nutmeg
2 flax “eggs” (2 Tbsp. ground flaxseeds with 6 Tbsp. hot water, combined until gel-like)
1 banana
1 ½ cups low fat milk (or soy/almond milk)
4 cups frozen berries
¼ cup almond butter
Instructions:
- Set your waffle iron to preheat. Adjust the temperature on the waffle iron based on how crispy or soft you prefer your waffles. If you plan to freeze and reheat waffles in the toaster later, choose to cook softer waffles now. They can be toasted crispy later.
- Sift and combine the dry ingredients in a medium bowl: whole wheat flour, baking powder, salt, cinnamon, and nutmeg.
- For the flax egg, whisk 2 Tbsp. ground flaxseed with 6 Tbsp. hot water together with a fork. Once combined, let the flax “egg” sit and thicken. The flax “egg” will form a gel-like mixture in just a few minutes.
- Add the wet ingredients (flax egg, banana, and milk) to the dry ingredients.
- Stir gently until combined. Avoid overmixing.
- Spray the waffle iron with non-stick oil and allow to cook for 7-10 minutes or until the waffle maker timer indicates your waffles are done!
- Top each waffle with 1 cup berries, 1 tablespoon maple syrup, and 1 tablespoon almond butter.
Find this and other recipes within the Nuleeu Nutrition and Wellness desktop, cloud-based platform. We hope you enjoy our savory and cozy Nuleeu Nourishing Waffles. Work with your Nuleeu Registered Dietitian to make individual simple swaps that help meet your specific nutrition and wellness goals!
