Whole-Grain & Seed Power Breakfast Waffles or Pancakes
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On Saturday, Deb, an ultramarathoner and endurance athlete sent me the recipe for her favorite waffles & pancakes.
I tried the recipe out immediately & we liked the waffles so much, that I made a second batch on Tuesday--working the kinks out of the recipe so I could share it with you.
The Lab Rat & I couldn't believe how delicious & filling these waffles were. On Sunday, just one waffle kept me full & fueled for 5 hours & over 2 hours of exercise. Had one for breakfast today with PB2 & berries--and I'm just getting hungry now--6 hours later. That's something!
Thank you, Deb!
Here's what Deb emailed me:
My favorite breakfast!
- Whole grains
- Whole foods
- Lots of flax
- Seed + Grain = Complete protein
- Spices, like cinnamon for improved insulin response
- Plant-based & no chemical leavening
- No added-sugar
I ate one before a 25 mile mountainous trail run last weekend, and all i had later was a gel and a bite size snickers bar (yeah, i know, but it tasted good!) for the whole day...
Here's the recipe.......
The Breakfast with Big Benefits
For the many benefits of consuming oats & buckwheat groats click here. Whole grains, protein, soluble & insoluble fiber, low-glycemic, gluten-free, steadies blood glucose, B-vitamins, increases nitric oxide production. Need I say more?
Flax is fiber, lignans, & a fantastic source of plant-based omega-3's rolled into one package. Read more about its benefits here.
As for pumpkin seeds, although I don't eat them regularly, they are loaded with nutrients. Read more here. Dr. Mladen Golubic, the Medical Director of the Cleveland Clinic Center for Lifestyle Medicine rarely consumes nuts, but, pumpkin seeds are a different story for him. They are a regular favorite snack of his, owing to their high nutrient-content. Plus, pumpkin seeds are a snack he's eaten throughout his life.
Deb's Back Story
I first heard from Deb over 2 1/2 years ago--soon after she had started on the E2 version of a plant-based diet. I figure that if a plant-based no-oil diet can fuel an endurance athlete--it certainly will work for mere mortals like us. But, even with all those years of running Deb was never able to lose those extra pounds or belly fat until she switched to plant-based & no-oil. That made an impression on me. My exact same experience, too!
Here are some bits & pieces of Deb's story:
"I am a 58 year old woman, and I have seen an amazing difference in the way I feel, and how I can train now.
I was "mostly vegetarian" for a number of years, until switching to plant-based no-oil over 2 1/2 years ago.
However, even with running 50+ miles a week, and eating a healthy diet without a lot of processed foods, I could not lose weight or get rid of that blob around my middle!! Looking back, I realize we ate refined flour in the form of pizza dough and in our "multi-grain" (but not whole grain) bread, and occasional crackers and bagels... and white rice.
Since switching to plant-based, my joint pain disappeared, other seemingly unrelated symptoms (dry eye, allergies, sinus problems, asthma and digestive issues) all went away!
I lost weight, about 20 pounds, got leaner, have more energy, I don't need as much sleep, I feel GREAT!
I am never hungry, I am able to keep training hard on this diet, and actually, am even running better than before (gotta be not lugging that extra weight around!) I love this way of eating!!
Of course, after only a short time on this eating plan, all of my numbers also dropped - cholesterol was 156 after only a week and a half, down from the 180's, and is probably lower now... blood sugar down, blood pressure healthier.. all good stuff!
And how many almost 60 year old women do you know who can regularly run 30+ miles, and race at distances of 50-100 miles? I have gotten my hubby, also an ultramarathoner, off of almost all animal products, but with a great increase in good plant based foods... he even eats kale!
Even at my age, there are markedly positive results from changing to a healthier way of eating. And maybe that's worth sharing - "it's never too late" sort of thing...
Waffles for a Week - If You Can Eat Just One at a Time
Nine Golden-Brown Slightly Sweet Waffles for the Week
Peanut Butter (PB2) & Blueberry Waffles for a Protein Boost
I hope this waffle recipe will soon be your fave, too.
The recipe makes 9 medium size delicious-hearty-slightly-sweet waffles that can be stored in the refrigerator or freezer to eat throughout the week. They're perfect plain, with maple syrup, topped with blueberries, or even spread with 2 tablespoons of PB2 & blueberries.
What's PB2? It's defatted peanut flour (1.5 grams of fat per 2 tablespoons) that reconstitutes into a creamy "peanut butter" with just 2 tablespoons of water. It's now available at Whole Foods & even my local grocery store. You can order a pound or more at a time through the company's website. That's how we do it.
Without a topping, these make a very portable take-with power snack.
Power-Packed Plant-Based Whole-Grain & Seed Waffles/Pancakes
Makes 9 waffles=1/2 cup of batter
For a copy of the recipe on one page, click here:
- 1 cup of oats (rolled oats or steel-cut) I've used both. Rolled oats might grind more easily.
- 1 cup raw buckwheat groats (buy in bulk at Whole Foods or Nuts.com We buy 10 lbs at a time)
- 1/2 cup ground flax seeds/flax meal
- 1/2 cup pumpkin seeds or sunflower seeds (I use pumpkin seeds!)
- 1/4 cup raisins or currants
- 1 very ripe medium to large speckled banana
- 1 tablespoon cinnamon
- 1 teaspoon nutmeg
- Optional spices include: pumpkin pie, allspice, ginger, cloves, vanilla to taste
- 3 cups of unsweetened almond milk--or your favorite non-dairy milk. Water can also be used--although I've only made this with milk.
1. Before you start, soak the 1/4 cup of raisins in about 1 cup of the milk needed for the recipe.
2. SEPARATELY grind each of the grains & seeds in a power blender, like a VitaMix. Emptying the contents into a large bowl after each one is ground. Works beautifully--& this won't clog up your blender. DO NOT try to grind everything together at the same time. DO NOT GRIND or blend the raisins in anything--except the milk.
I'm sure a food processor will also work, but, I haven't tested that out.
NOTE: Raisins or currants are too gooey & must be blended separately with the milk, or they'll get stuck around the blades. Because the pumpkin seeds have fat in them, they don't grind up as "cleanly" as do the grains.
3. Pour the remaining milk--2 cups--into an empty blender, along with the raisins & their 1 cup of soaking milk & the banana. Add the cinnamon & nutmeg & mix until well-blended.
4. Pour the milk into the bowl with all the ground up grains & seeds & mix until just smooth with a whisk or a mixer on slow speed.
5. Preheat your waffle iron or griddle, if you're making pancakes. I have a non-stick waffle iron, but I still had to spray it with Spectrum's high-heat canola spray before each waffle, or they stuck. The trick for me was figuring how long each waffle took to cook & not opening the waffle iron until then. Using 1/2 cup of batter, each waffle took 4 minutes to be done. Larger waffles will take longer. NOTE: I hear that pancakes brown up perfectly, without oil or spray, with a Scanpan. I'm seriously ready to purchase their Classic 12 1/2 inch non-stick fry pan.
6. USE 1/2 cup of batter per waffle in order to make 9 waffles.
7. Store extras in the refrigerator or freeze them. Heat them up in a toaster oven for crispness. Top with thawed wild blueberries or a fruit of your choice. The Lab Rat insists on maple syrup. I skip the syrup. For an extra 5 gram protein boost (45 calories), spread with 2 tablespoons of PB2.
Nutrition Facts based on making 9 waffles from this recipe.
1/2 cup of batter per waffle or pancake.