If you’re looking for a healthy waffle to start your day, it’s not going to be found in the freezer section of the grocery store.
My husband used to pop a waffle or 2 in the toaster each morning. He was really just looking for something sweet and tasty to start the day. I understood why he wanted the syrup holding fluffs of carbs… but really? They aren’t exactly healthy.
As I got tired of spending $4-$5 on these absolutely useless, non-nutritional, waste of calories, every few days… I decided to take over the responsibility of waffle maker.
I wasn’t looking to change out his breakfast for a kale smoothie, I just wanted to make a waffle that at least offered some nutrition to it too. If you’re going to put the pressure of “most important meal” on your breakfast… at least it should be made of something other than cardboard… which is (I assume) the main ingredient in frozen waffles. I’d claim that they’re still good in a pinch, but according to my husband, who has had to resort to toaster waffles a few times when out of town…. They are no longer worth eating. Not only can he not stand them now… but he swears I need to package and sell my waffles.
Well… I’m not that energetic about packaging and selling them… but I will tell you how I make them, so that you can enjoy a good healthy start to your day as well.
As always, there’s a reason for every ingredient I use… The purpose of these waffles is to get your body started. It’s packed with fiber, omegas, protein and nutrients for a healthy heart, brain and digestion.
What do you need?
You will need a waffle maker, of course. The one that we use makes 5 heart shaped waffles in one. They’re a great little snack, when you just want one little heart off the wheel… or toast up the whole thing for a good sized meal.
I also use a Nutribullet, which I will explain later.
If you don’t have a good mixer, you should DEFINITELY invest in that… I use mine for everything!
I also recommend the wax paper squares, mentioned below.
So, what’s in these nutritious and healthy waffles?
The basis is just a simple pancake mix.
Normally, I would have gone organic with this by now… but like I tell people, we’re about 90% organic. I haven’t changed out our pancake mix because this one works so well, and for the cost, I can make the waffles healthier with the ingredients I add to it. The mix is just the base, but at least there’s not artificial junk in it.
When making these waffles from a pancake mix, the instructions were simply to add egg, canola/vegi oil and water. Well… that did nothing for me, and I don’t even keep canola or vegetable oil in the house. So, the first thing I did was replace the oil with the heart healthy coconut oil.
Coconut oils is one of the healthiest oils you can eat.
It’s high in good fats, like omega 3, which can help with heart health and brain health. It’s antimicrobial, which can help kill bad bacteria like strep. Its anti-inflammatory, and increases production of collagen. It’s known to increase metabolism and speed the burn of stubborn body fat, as well as keeping you feeling fuller longer, which can decrease your caloric intake. It can increase energy. It can help get your brain going in the morning with the healthy MCT (Medium Chain Triglycerides). It has health benefits to just about every part of your body and quite frankly, you should find a way to add it to your day… why not in a waffle.
I replaced the water with an organic almond milk originally…
then swapped that out for coconut milk. I personally would love to also try macadamia or cashew milk, because those are my personal favorite… but the coconut milk adds such a great flavor, we’ve stuck with that. It’s also very low in calories, and has additional benefits, but I could go on all day with the health benefits of coconut…
Obviously, the eggs stay….
These days, I go with an organic cage free egg. Imagine the stress hormones you release, and how that effects your reproduction system. Now, imagine the chickens, stuck in a pile of chickens, stressing out constantly… and those stress hormones are going into their eggs. Ok, now you can see why a relaxed, free range chicken might produce a less stressed out, hormone jacked egg. I prefer organic, so that the chicken and thus the egg, aren’t also packed with pesticides and processed crap, transferring to me upon consumption.
If this was all you did to your waffles, you’d be in a better situation. But seeing as how I was aiming for optimal gut health, I decided to push things a little further.
I take it a few steps further
I add Flax seed
Flax seed is high in high in all kinds of vitamins and nutrition, including omega 3, which again, is good for heart and brain health. They’re also rich in Lignans, which is a powerful antioxidant known to fight cancer cells. In fact, studies show that women who add flax to their diet, have a lower risk of breast cancer, especially in post menapausal women, and lower risk of prostate cancer in men. It’s also high in fiber…. but 2 types… Soluble and insoluble. They basically ferment in your intestines, and create a nice, healthy gut and make you regular. The fiber combo may also keep your blood sugar under control and lower your cholesterol and blood pressure. Flax also adds a good amount of protein to your waffles, which will help keep you fuller longer, and help with metabolism, weight loss, and satiety. So, you can see why this was the first thing that I added to the waffles.
Next, I added Chia seeds.
Like Flax, Chia seeds are jam packed with antioxidants, vitamins, fiber, protein and omegas. They’re known as a low calorie super food that have powerful benefits to your health. Their antioxidents fight free radicals in your body, keeping you looking and feeling younger, as well as fighting cancer development. They’re high in soluble fiber, which expands in your stomach, keeping you feeling fuller longer, slowing digestion and feeding the healthy bacteria in your gut, ensuring you get the most out of your food and stay healthy. They’re also hi in protein, making it a great addition to a breakfast, and like flax, the combination of protein and fiber can help you lose weight and feel full longer. They are also high in Omega 3, but they are not an efficient form of it, so we won’t get carried away with that aspect. You need DHA to get the most use out of that, but this is one of the reasons that I add seaweed to the Male’s lentil soup, which he has for lunch each day.
My husband thinks that I added cinnamon for flavor….
What he doesn’t know is that Cinnamon is a powerful antioxident, antiviral, anti-inflammatory, blood sugar and blood pressure regulating, metabolism boosting and gut healthy prebiotic.
Yeah… cinnamon is not just for flavor my friends… Cinnamon is a beautiful, powerful, healing super addition to anything! Personally, I find that the flavor is completely different when fresh ground, so I don’t typically buy ground cinnamon. I use the Nutribullet to fresh grind a couple sticks and set it in a jar to add to waffles, shakes, deserts and even coffee and tea. FYI, I use my Nutribullet for a LOT of things, so if you don’t have one, I highly recommend adding it to your kitchen. I may or may not have had mine for a decade, but am secretly hoping it dies, so I can get a new pink one. Just saying.
Lastly… I add organic vanilla extract.
I don’t do it for the nutritional value… I do it for the flavor, plain and simple. Even though a good maple syrup actually brings it’s own nutritional value to the table… I do feel like the vanilla extract adds a flavor that makes these waffles great without additional sweeteners. (I eat the waffle plain, because it’s perfect!)
Berries are a great addition
This last batch, I also added blueberries, which I bought frozen from costco… they make it even easier to eat these without sweeteners… and of course blue berries are so high in antioxidants, anti-inflamatories, and vitamins…. quit frankly, I just don’t know how one could justify NOT eating these waffles every day.
The recipe below is doubled intentionally. I separate these out with a wax paper, put half in the fridge and half in the freezer. The wax paper helps the waffles keep their individual shape, so that you’re not stuck with a messy, sticky pile of waffle materials later on. These papers are also great if you want to prep meats, like burger patties, later on. With prepping the healthy waffles this way, I’m only making a batch every 2 weeks or so. All in all, it takes me about an hour, start to finish…. but I’m set for weeks, and they’re SO healthy and easy to grab each morning.
Tip! Chia seeds need a second to soften, so let the chia and flax sit in the milk while you mix the eggs and coconut oil. Coconut oil hardens at 76 degrees, so I find that if I whip it with the eggs for a few minutes while I get everything else ready, it softens… then I add the pancake mix and mix in the liquids.
I hope you enjoy your waffles… and all the health benefits involved!
Healthy Waffles for Meal Prep
- Waffle Maker
- 4 C Pancake Mix I use Krustez with no artificial junk
- 3 C Coconut Milk
- 4 T Coconut oil I use extra, because of the delicious health benefits of this oil. Just use heaping Tbsp's if solid, an extra tbsp if liquid.
- 2 Large Eggs Organic, free range
- 2 T Chia Seeds These should soak in the milk for a few minutes
- 2 T Flax Seeds Finely ground is best
- 1.5 tsp Vanilla Extract
- 1 tsp Cinnamon Fresh ground is best
- 1.5 C Frozen Blueberries You can use any fruit here.
- Let flax and chia seeds rest in the 3 cups of coconut milk, while you prep the rest.
- Mix eggs and coconut oil till coconut oil is broken down (if solid)
- Add remaining ingredients to mixer (except the berries) and let it mix on medium high for a minute or 2.
- Add the berries and fold in.
- Delve out small portions of the mix into the waffle maker of your choosing. You'll need to feel out how much is a good portion.
- Divide cook waffles in wax paper squares for optimal portion control and keeping.
- Enjoy daily!