Sweet Potato Waffles
Kick off this year's Mother's day with some delicious waffles. To cook waffles without added fat, you will need a good-quality, nonstick waffle iron. If a waffle iron isn’t in your reach, make these as pancakes instead!
Makes 4 waffles
2 cups rolled oats
2 1/2 cups water
1 cup cooked sweet potato or yam (about 2 medium sweet potatoes)
1 ripe banana
2 tablespoons maple syrup, or other liquid sweetener (agave, brown rice syrup, etc.)
1/2 teaspoon sodium-free baking powder
1/4 teaspoon cinnamon
1/4 teaspoon salt
1 teaspoon vanilla extract
Place oats, water, sweet potato or yam, banana, syrup, baking powder, cinnamon, salt, and vanilla into blender and blend until completely smooth. Preheat a nonstick waffle iron and spread a layer of batter, then cook for 8 to 10 minutes without lifting the lid. The cooking time may vary slightly with different waffle irons.
Note: The batter should be pourable. If it becomes too thick as it stands, add a bit more water to achieve the desired consistency.
Per waffle: Calories: 270; Fat: 2.8 g; Saturated Fat: 0.5 g; Calories from Fat: 9.3%; Cholesterol: 0 mg; Protein: 8.1 g; Carbohydrate: 54.4 g; Sugar: 15.7 g; Fiber: 6.9 g; Sodium: 177 mg; Calcium: 85 mg; Iron: 2.5 mg; Vitamin C: 15.1 mg; Beta-Carotene: 7345 mcg; Vitamin E: 0.4 mg
Recipe from Jennifer Raymond, M.S., R.D., found in Turn Off the Fat Genes, by Neal Barnard, M.D.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.