A hint of spices and a blanket of juicy berries make these waffles a breakfast treat. Leftovers can be frozen and popped into the toaster. The syrup will keep, covered and refrigerated, for up to a week. From “The Mayo Clinic Cookbook,” serves 6. Gut benefit: Sweet potatoes and whole- wheat flour add fiber.
Ingredients
For the syrup:
- 1 1/2 (6 ounces) fresh or frozen blueberries
- 2 tablespoons water, if using fresh berries
- 1 tablespoon fresh lemon juice
- 1 teaspoon grated lemon zest
- 1 tablespoon dark honey
- 3 tablespoons light molasses
- Pinch of ground cloves
- 1/3 cup peeled and diced sweet potato or 1/4cup canned pumpkin puree
- 3/4 cup all-purpose flour
- 1/4 cup whole-wheat flour
- 1/4 cup cornmeal, preferably stone-ground
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground ginger
- 1 cup plain soy milk
- 2 tablespoons olive oil
- 1 egg white
Directions
To make syrup, in a saucepan, combine blueberries, water (if using), lemon juice and zest, honey, 1 tablespoon of molasses and cloves. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer until berries burst and juices are slightly thickened, about 5 minutes. (Frozen berries may take slightly longer to thicken.) Set aside and keep warm.
If using sweet potato, bring a small saucepan half-full of water to a boil. Add sweet potato, return to a boil, then reduce heat to medium- low and simmer until very tender, about 10 minutes. Drain and puree in a food processor or mash with a potato masher until smooth. Set aside. If using pumpkin puree, reserve.
In a small bowl, sift together flours, cornmeal, baking powder, salt, cinnamon and ginger. In a large bowl, whisk together soy milk, sweet potato puree, olive oil and remaining 2 tablespoons molasses. Add flour mixture and stir just until combined.
In a spotlessly clean bowl, using and electric mixer on high speed, beat egg white until still peaks form. Gently whisk one-third of egg white into batter to lighten it. Using a rubber spatula, gently fold remaining egg white into batter, mixing just until incorporated.
Place a baking sheet in oven and preheat to 225 degrees. Preheat a waffle iron. Spoon or ladle about 1/2 cup batter into waffle iron, depending on size of iron. Spread evenly and cook according to manufacturer’s instructions. (If batter thickens, thin with a little soy milk.) Transfer waffle to baking sheet in oven to keep warm. Repeat with remaining batter to make 6 waffles. Serve topped with syrup.
Per serving (1 whole waffle): 263 calories, 6g fat (1g sat, 4g mono), 0mg cholesterol, 48g carbohydrate, 6g protein, 3g fiber, 298mg sodium
