Waffles
(this is probably my girls' favorite food. they'd eat waffles every day for breakfast if i'd make them.)
1/2 cup white flour
1/2 cup wheat flour (or you can make them with 1 cup wheat flour and not use white at all)
1/2 Tbsp. baking powder
1 Tbsp. wheat germ
1-2 Tbsp. milled flax seed (flax seed has lots of omega 3's and is really good for you... you really can't tell that it is added to the waffles)
1 egg
1/4 cup applesauce (in place of the oil... makes it healthier, again you won't be able to tell)
1 cup skim or 1% milk
Mix ingredients together in a bowl. For especially light waffles, separate the egg and beat the egg white until almost stiff and then add to the other ingredients after mixing them. Pour in a waffle iron until done. Makes enough for 2-3 adults (it's enough for my whole family). Can be doubled.
To make it less sugary, you can use toppings other than butter and syrup. Try peanut butter, jam/jelly, nutella, applesauce, or fresh fruit. (Ella and I like applesauce with just a touch of syrup. Michelle likes it with lots of sugary syrup.)
Guiltless Nachos Supreme (From Lickety Split Meals by Zonya Foco... this is a cookbook filled with healthy recipes written by a registered dietitian. We like some of them.)
1 Tbsp. water
1/4 cup onion (or 2 green onions), chopped
1/2 cup green pepper, chopped
1 cup pinto or black beans (drained, rinsed) She recommends Eden brand which are low in sodium.
1 tsp. chili powder.
Chop veggies and then heat these ingredients in a nonstick pan about 3 minutes, stirring frequently.
Spread about 30 tortilla chips (Tostitos baked chips are pretty healthy.) Layer veggie saute over chips.
Sprinkle 1/2 cup reduced fat shredded cheddar cheese on top.
Broil 6 inches from heating element for 4-6 minutes until cheese melts.
If desired, serve salsa and light sour cream or nonfat plain yogurt on the side.
Eat raw veggies and grapes along with this meal.
(I like this with the black beans. Early in this pregnancy, I craved this recipe and made it a lot. It's fast and easy and has lots of fiber.)
Hint for the waffles:
ReplyDeleteif your family is already used to wheat bread and other whole wheat products, use the 1 cup of wheat flour. If not, start by doing 50/50 wheat and white flour (or even 75 white and 25 wheat) and slowly increase the amount of wheat flour and decrease the wheat flour.