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Makes 4 servings.

Ingredients

For waffles:

1 cup whole-wheat flour

½ cup quick-cooking oats

2 teaspoons baking powder

1 teaspoon sugar

¼ cup unsalted pecans, chopped

2 large eggs, separated*

1½ cups fat-free (skim) milk

1 tablespoon vegetable oil

For fruit topping:

2 cups fresh strawberries, rinsed,

stems removed and cut in half

(or substitute frozen

strawberries, thawed)

1 cup fresh blackberries, rinsed (or

substitute frozen blackberries,

thawed)

1 cup fresh blueberries, rinsed (or

substitute frozen blueberries,

thawed)

1 teaspoon powdered sugar

Directions

●  

Preheat waffle iron.

●  

Combine flour, oats, baking

powder, sugar and pecans in a

large bowl.

●  

Combine egg yolks, milk and

vegetable oil in a separate bowl,

and mix well.

(or pancakes!)

Oatmeal pecan

waffles

●  

Add liquid mixture to the dry

ingredients, and stir together. Do

not overmix; mixture should be a

bit lumpy.

●  

Whip egg whites to medium

peaks. Gently fold egg whites into

batter.*

●  

Pour batter into preheated waffle

iron, and cook until the waffle iron

light signals it's done or steam

stops coming out of the iron. (A

waffle is perfect when it is crisp

and well-browned on the outside

with a moist, light, airy and fluffy

inside.)

●  

Add fresh fruit and a light dusting

of powdered sugar to each waffle,

and serve.

*For pancakes, do not separate

eggs. Mix whole eggs with milk and

oil, and make pancakes as usual.

Nutrition information

Serving size:

3 small (2-inch)

or 1 large (6-inch) waffle.

Amount per serving: 340 calories,

11g total fat (2g saturated fat),

50g carbohydrates, 14g protein,

9g total fiber,

331mg sodium.

Source: National Heart,

Lung, and Blood Institute

Nonprofit Org.

U.S. Postage

PAID

Jacksonville, FL

Permit No. 1176

Regional Medical Center Board

400 E. 10th Street

Anniston, AL 36207

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