DASH Diet : Breakfasts - Coconut Rice with Dried Apricots and Mint (part 5) - Whole-Grain Spiced Pear Waffles, Pumpkin Waffles

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Whole-Grain Spiced Pear Waffles

Crisp and hearty, these healthy waffles are also great with chopped apple and walnuts.

INGREDIENTS | SERVES 8

1 medium pear

12⁄3 cups white whole-wheat flour

1⁄3 cup sugar

112 tablespoons sodium-free baking powder

2 cups low-fat milk

1 egg white

2 tablespoons canola oil

2 teaspoons pure vanilla extract

1 teaspoon ground cinnamon

12 teaspoon ground ginger

14 teaspoon ground nutmeg

  1. Peel, core, and finely chop the pear. Place into a mixing bowl, add remaining ingredients, and beat until smooth.

  2. Heat waffle iron. Spray lightly with oil, then ladle batter onto the hot surface, being careful to avoid the edges (batter will spread once appliance is closed). Close waffle iron and bake until golden brown, roughly 4–5 minutes.

  3. Remove baked waffles from iron and repeat process with remaining batter. Serve immediately.

Per Serving | Calories: 192 | Fat: 4 g | Protein: 6 g | Sodium: 35 mg | Fiber: 4 g | Carbohydrates: 33 g | Sugar: 14 g

Pumpkin Waffles

Everything’s better with pumpkin! This super breakfast is packed with healthy whole grain and vitamin A.

INGREDIENTS | SERVES 6

1 cup pumpkin purée

1 cup white whole-wheat flour

12 cup unbleached all-purpose flour

1⁄3 cup brown sugar

112 cups low-fat milk

1 egg white

1 tablespoon canola oil

1 tablespoon sodium-free baking powder

1 tablespoon pure vanilla extract

2 teaspoons ground cinnamon

14 teaspoon ground allspice

14 teaspoon ground ginger

  1. Measure ingredients into a large mixing bowl and beat until smooth.

  2. Heat waffle iron. Spray lightly with oil, then ladle batter onto the hot surface, being careful to avoid the edges (batter will spread once appliance is closed). Close waffle iron and bake until golden brown, roughly 4–5 minutes.

  3. Remove baked waffles from iron and repeat process with remaining batter. Serve immediately.

Per Serving | Calories: 219 | Fat: 3 g | Protein: 7 g | Sodium: 43 mg | Fiber: 4 g | Carbohydrates: 41 g | Sugar: 16 g

 
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