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Recipe of the Week

May 3, 2016

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ROTW-Doc

One medium sweet potato contains two to three times the recommended dietary intake of beta-carotene, which will help reduce the risk for cancer and boost the immune system.

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Laurie Marbas

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Sweet Potato Waffles

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

Ingredients

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

Directions

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.

 

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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