Oatmeal Pecan Waffles (or Pancakes)

Today’s versatile recipe can serve up two favorite comfort foods without compromising wellness. Oatmeal Pecan Waffles (or Pancakes) contain whole-grain flour, which makes the dish satisfying without the usual post-waffle/pancake sluggishness.

Whole grains contain their bran, germ and endosperm, so they are rich in fiber. The National Institutes of Health (NIH) recommend 20 to 35 grams of fiber a day to normalize bowel movements, lower cholesterol levels and control blood sugar. Since fiber makes you feel full faster, it can also help in achieving and maintaining a health weight.

The NIH recommend getting dietary fiber from plant food sources--including pecans, another component of this recipe. The Journal of Agriculture and Food Chemistry ranked pecans highest of all nuts and among the top overall foods for the “highest antioxidant capacity.” A study published in the Journal of Nutrition showed a pecan-enriched diet lowered total cholesterol by 11.3% and LDL cholesterol by 16.5%. Incorporate an ounce of pecans (about a palmful) a day to help achieve these benefits.

Serving Oatmeal Pecan Waffles (or Pancakes) with berries gives this breakfast another antioxidant boost. How’s that for getting up on the right side of the bed?

Preparation: 10 minutes. Cooking: 30 minutes

Per Serving: 340 calories, 11 grams of fat, 331 mg of sodium

Serves 4.

Ingredients for waffles:

• 1 cup, whole-wheat flour
• ½ cup, quick-cooking oats
• 2 tsp., baking powder
• 1 tsp., sugar
• ¼ cup, unsalted pecans, chopped
• 2 large eggs, separated (for pancakes, see note)
• 1½ cup, fat-free (skim) milk
• 1 Tbsp., vegetable oil

Ingredients for fruit topping:

• 2 cup, fresh strawberries, rinsed, stems removed, and cut in half (or substitute frozen strawberries, thawed)
• 1 cup, fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
• 1 cup, fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
• 1 tsp powdered sugar

Directions:

1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar and pecans in a large bowl.
3. In a separate bowl, combine egg yolks, milk and vegetable oil, and mix well (for pancakes, see note).
4. Add liquid mixture to the dry ingredients. Stir together. Do not over-mix; mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note).
6. Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside. (Or make pancakes.)
7. Add berries and a light dusting of powdered sugar to each waffle. Serve.

• Note: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.

Recipe and nutritional facts, courtesy of the National Heart, Lung, and Blood Institute.

This post was written by Nancy Copperman, RD, director of public health initiatives in the office of community health at the North Shore-LIJ Health System.

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