Tag Archives: Flax

Flawless Whole Wheat Belgian Waffles

You’re going think I am lying, but I’m not.

I have eaten a Belgian waffle every single day for breakfast since January 29th. (Thanks to a wonderful birthday present from Pace the day before!)

That is over 50 belgian waffles. Seeing as my recipe can only make 5 at a time, that means I have made this recipe about 10 times now. I have perfected it and it is my child. I wanted to create a waffle that was healthy enough to eat on a daily basis, but decadent enough to induce salivation at the mere site or smell.

I am so obsessed with these waffles that I make 5 at a time and freeze them. That way, in the morning, all I have to do is pop one in the toaster oven and in about 5 minutes, I have a perfectly crisp waffle hot and ready for me. If I have 8am class, then I smother half of it in peanut and the half with almond or cashew butter and wrap it up in foil to take with me. And then I  proceed to chow down on it as the students around me give me dirty glares and wistful glances. They see the peanut butter flowing over the delicate walls of the waffle. They can smell the faint hint of vanilla and the earthy goodness of the whole grains. They can see the maniacle pleasure in my eyes as I carefully take each bite, ensuring to ingest only one nut-butter filled crater at at time for maximal waffle enjoyment.

Proof of said madness:

Now that I have thoroughly creeped you out, here is the greatest, most useful recipe I have ever created.

Flawless whole wheat belgian waffles

Recipe: Makes 5 giant waffles

  • 1 1/2 cup white whole wheat flour (option: sub in 1/4 cup wheat bran)
  • 1/2 cup flax meal
  • 1/4 cup sugar or NuNaturals baking blend stevia
  • 3 tbsp baking powder
  • 3/4 tsp salt
  • 2 cups nonfat milk
  • 2 eggs
  • 2 tbsp coconut oil (do not reduce!)
  • 1/2 tsp vanilla extract

Directions – Combine flour, flax, bran if using, sugar, baking powder, and salt in a bowl.

In a separate bowl, mix together the milk, vanilla, and eggs. Pour the wet mix into the dry mix and stir until well combined. Add the coconut oil and mix again. Pour ~1/2 cup batter into a preheated waffle maker and let cook until the steam rate slows and the waffle is browned.

The serving options are endless! So far I have tried…

  • MY GO TO: A couple tablespoons of nut butter; like peanut butter, almond butter, cashew butter, black walnut butter, sunflower seed butter, and vanilla tahini!
  • Greek yogurt mixed with nut butter and/or maple syrup
  • Cream cheese + cinnamon or chopped nuts
  • Coconut butter + maple syrup (pictured below… in class)

I wanted the waffles to have a high fiber content, protein, and be relatively lower carb than normal waffles. The nutrition facts per waffle:

  • Calories – 307
  • Total fat – 12 g
  • Carbs – 38 g
  • Fiber – 9.2 g
  • Sugar – 4.8 g
  • Protein – 13.4 g

Because I have had so many opportunities to play around with this recipe, I have tried versions with peanut flour, protein powder, more bran, less oil, etc. The only alternative version of this recipe that I adore is slightly lower in calories and carbs and higher in protein. It has about 260 calories per waffle and 17 grams of protein. This version is the exact same as the version above, except: 1 cup of white whole wheat flour, 1/2 cup of wheat bran, 1/4 cup of flax meal, 1 scoop (25 grams protein) Total Body Consultants whey protein powder in Cinnamon Bun, 2 tbsp baking powder, and 1 1/2 tbsp coconut oil.

I’ve got to give photo cred to my new friend from CrossFit (!!!!!), Elliot for these mouth watering pictures. It has made me want to invest in a DSLR… perhaps for graduation ;) Mom ;). And, by crazy chance, he and his friends own a website that I have been using for ages! Its an interval workout timer online so that you can do body weight workouts at home without having to mess with stop watches and whatnot. Check it!

Benefits:

Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Whole wheat * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains (versus processed) reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism.

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Milk * a key source of vitamin D and calcium, as well as protein.

Rollin’ with the punches

My last post was about the weirdest day of my life. A day or so later I had one of the worst evenings of my life. It is a long story, but basically one of my friends chose something material over me. Has that ever happened to you?

Maybe you haven’t been left in the ghetto of LA for hours at night during a major music event, but perhaps you have been ditched in some other context by a…friend?

I really can’t even wrap my mind around what happened. But something good did come out of the experience! My other friend, Emily, drove all the way from Huntington to LA to pick me up and rescue me! I didn’t even call her. She heard via text from a girl who was with my friend that I had been left. She dropped what she was doing, got in the car, and just drove. So caring and selfless!

And now I am back in Austin, Texas! THE LOVE OF MY LIFE. I have missed the people, the shopping, the food, the heat, the swimming holes, the events, the weirdness, the gigantic flagship Whole Foods…

I know this is supposed to be a food and health blog, but I haven’t worked out since that weights workout, or been able to make my own meals! This summer may be a bit challenging as far as cooking goes because I don’t actually have a home here anymore. When my mom got married to Steve, they moved to Waco. This is very unfortunate because Waco sucks. However, I make do by subletting or couch surfing. I am a very experienced couch surfer and can live out of a suitcase for months on end. But I hate it! I feel so guilty and never completely comfortable. Currently, I am staying at my friend Courtney’s house and I was able to bake muffins tonight! They are really good and a bit different from my original banana muffin recipe.

Nana-Flax-Yogurt Muffins

Recipe: Makes 6 muffins

Separate the wet and dry ingredients into separate bowls. Pour the wet over the dry and stir with as few swoops of a spatula as possible. Divide into 6 muffin cups. Bake at 400 for 22+ minutes. You definitely need to do the toothpick test because the yogurt makes the muffins cook slower. Mine were actually a little undercooked… So check them before taking them out for good!

Dry ingredients:

1 1/4 cups whole wheat flour

1/2 cup brown sugar (use a bit less because I used almost 1/2 and they were a little too sweet for my muffin taste!)

1 1/2 tsp baking powder  (I used almost a tbsp, way too much)

1 tbsp ground flax meal

a dash of salt

a few shakes cinnamon

Wet ingredients:

1/2 cup milk (of your choice)

3 tbsp vanilla greek yogurt

1 1/2 super ripe bananas

Benefits:

Flax * contains lots of fiber and omega 3’s (the healthy fats)!

Bananas * one of the best sources of high-resistance fiber and potassium.

Greek yogurt * has more protein than regular yogurt and is a good source of calcium!

Nanner Nut Muffins

These are superfood muffins. They have whole wheat flour, oats, flax, and a bit of bran! My favorite way to eat them is in the morning with a vanilla or plain greek yogurt and a couple tablespoons of whatever nut butter I am feelin’ that day!

Recipe: Makes 6 muffins

Preheat the oven to 375.

Mash 1.5 very ripe bananas in a bowl. Add 2 tbsp canola oil, 1 tsp vanilla, 1/8 cup egg whites, and 1/3 cup milk. (To make them vegan, sub the egg whites for 2 tbsp pumpkin and use vanilla almond milk.)

In a separate bowl, mix together:

2/3 cup whole wheat pastry flour

1/3 cup oats

1/4 cup wheat bran

3 tbsp ground flax seed (buy whole seeds and grind at home! they go stale extremely quickly)

1 tbsp baking soda

a pinch of salt and a shake or two of cinnamon

1 tbsp chopped walnuts

Add the sweetener of your choice to the wet or dry bowl, depending on what it is. I used 1/4 cup agave nectar and 1/4 cup brown sugar. Adjust the sweetener to your taste preferences. Note, though, that the batter will taste sweeter than the final product.

The KEY to fluffy muffins is to mix the wet and dry ingredients AS LITTLE AS POSSIBLE. Pour the wet ingredients on top of the dry and let them soak in for a minute or two. Then with as few stirs as possible, mix the ingredients from the base of the bowl using a spatula. Make sure to pronounce spatula  spuh-too-luh. It’s okay to leave a few clumps of flour! After 3 or 4 swoops, the batter will be mostly mixed and will probably have some small scattered clumps. They will disappear during the baking process.

Spray a cupcake baking sheet with canola oil and distribute the batter to 6 cups. To make them cute, place a thin sliver of banana on top of each batter mound.

Bake at 375 for 20 minutes.

Benefits:

Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Oats * contain potassium, phosphorous, pantothenic acid, and magnesium.

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Cinnamon * High in antioxidants. Also aids in controlling blood sugar levels. Why does blood sugar matter? Spikes in blood sugar are bad for your health because they cause your body to increase insulin production. Insulin, among many other things, tells your body to store fat. Therefore, eating a sugary/high-in-simple-carbohydrate meal = blood sugar spike = insulin spike = store fat. Even worse, years of insulin spikes can lead to insulin resistance, which can then lead to diabetes.

Walnuts * contain the healthy monounsaturated fats!