HealthiFood: HealthiFood Whole Wheat Pancakes (or Waffles)

Sunday, April 3, 2011

HealthiFood Whole Wheat Pancakes (or Waffles)

My husband is a breakfast man. He could eat waffles every day of his life if I didn't mind. Thanks to the principles in Deceptively Delicious, his pancakes or waffles have a richer flavor and are fortified with added fiber and vitamins from whole grains and vegetables. And compared to the basic recipe my husband grew up on, HealthiFood Whole Wheat Pancakes have 1.6 less grams of fat, 1.8 more grams of fiber, and 1 more gram of protein per serving.

HealthiFood Whole Wheat Pancakes (or Waffles)

Sift together:
1 1/4 c whole wheat flour
1 T baking powder
1 T sugar
1/2 tsp salt
1/4 tsp baking soda
1 T ground flax seed meal

Mix together in a separate bowl:
1 1/4 c nonfat milk soured with 1 T lemon juice
1 T canola oil (use 2 T for waffles)
1 egg
1/2 c sweet potato puree
1/2 tsp vanilla (optional)

Mix wet and dry ingredient until just combined. Drop 1/4 c of batter onto greased 350 degree griddle or frying pan or cook according to waffle iron directions. Makes about 10-12 pancakes or about 8 waffles.

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The HealthiFood Program: One to Four

1. Lower Fat
Most recipes can be adapted to cut the fat in half through substitution (of things like ground flax seed meal, applesauce, etc.) or elimination. Another easy way to lower fat is to cook with lower fat options, like low or nonfat milk products. Usually you can't tell the difference when it's cooked in, and you can save A LOT of calories and fat grams.

2. Better Fat Choices
We all know that nonfat isn't usually that good. Instead of eliminating all the fat and richness from recipes, the HealthiFood Program aims to replaces bad fats with better fats. HealthiFood uses olive oil, canola oil, ground flax seed meal, and naturally-occurring fats as much as possible to reduce hydrogenated and saturated fat content as much as possible.

3. High Fiber and Protein
Fiber is essential to good health, especially in the long run. The HealthiFood Program increases whole grains and fiber content by using whole wheat flour, oat flour, yellow corn meal, and ground flax seed meal. These substitutions also add protein.

4. More Vegetables
Using vegetable puree addition techniques of the Sneaky Chef and Jessica Seinfeld, the HealthiFood Program enriches recipes with vitamins and more fiber while lowering the calorie content per serving.

No Gimmicks

Sometimes the Nutrition Facts I provide may surprise you. This is because I usually post how much of a dish I actually eat. If you wanted tone-downed, unrealistic serving sizes to make all recipes look diet, this isn't the place. However, usually the serving size given will be for your whole meal, such as 1/9th of a 9x9 lasagna or 1/4th of a round of Rosemary bread. If you aren't in a habit of understanding serving sizes, start here and now, and definitely apply it to the packaged foods you eat.