Recipe: Oatmeal Pecan Waffles or Pancakes

This versatile recipe for either waffles or pancakes is not just delicious but healthy too. Pecans offer antioxidants that may help promote heart health and are a rich source of vitamin E. By skipping the syrup and replacing it with fresh berries, this dish provides another source of powerful antioxidants, plus fiber!

Ingredients

Waffle/Pancake Mix

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

Fruit Topping

2 cups fresh strawberries, rinsed, stems removed and cut in half
1 cup fresh blackberries, rinsed
1 cup fresh blueberries
1 teaspoon powdered sugar

Preparation

1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar and pecans in a large bowl.
3. Combine egg yolks, milk and vegetable oil in a separate bowl, and mix well.
4. Add liquid mixture to the dry ingredients and stir together. Do not overmix; mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below).
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.
7. Add fresh fruit and light dusting of powdered sugar to each waffle, and serve.

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

Nutritional information

Makes 4 servings.
Serving size: 3 small (2-inch) or 1 large (6-inch) waffle or pancake

Calories: 340
Total Fat: 11 g
Saturated Fat: 2 g
Protein: 1 g
Carbohydrates: 50 g
Sodium: 331 mg
Added Sugars: 1.5 grams
Dietary fiber: 2 g
Cholesterol: 107 mg

Source: Keep the Beat – Heart Healthy Recipes from the National Heart, Lung, and Blood Institute