Date: Mon, 26 Sep 94 13:47:37 EDT
From: KITTY Kathleen Bennett (bennet@chuma.cas.usf.edu)
Adapted from a recipe for Healthy Pancakes from Morning Food from Cafe
Baujolais by Margaret S. Fox and John Bear (1990, Ten Speed Press)
Healthy Waffles (Makes 4, approx. 7" square)
1/2 cup rolled oats (can be toasted first by putting thin layer in pan
and baking at 350 degrees for 15-20 minutes, or until lightly toasted)
1 pkg. RapidRise yeast
1 tablespoon sugar
3 tablespoons oat bran
2 tablespoons nonfat dry milk powder
1/2 cup cornmeal
3/4 cup whole wheat flour
1/4 teaspoon baking soda
3 tablespoons wheat germ
Mix above ingredients in a large bowl. Heat ingredients below until very
warm (125-130 degrees) and stir into the dry mixture.
3/4 cup skim milk
2 egg whites
1/4 cup dark molasses
Let the batter sit for about 20 minutes, or overnight in the refrigerator.
You may want to add more milk or water to get them to the consistency you
like, depending on whether you're going to turn them into waffles or
pancakes. I have varied the dry ingredients radically, depending on what
I have around the house. When I don't have molasses, I increase the
amount of honey and other liquids. No
matter what I do to this recipe, it always seems to turn out great.
I estimate the fat grams per 7" x 7" waffle to be (3 grams, which can
vary depending on the grains you use.
kwovolacto ovolacto