Nutrition
By Nancy Adler
We’ve all heard our entire lives that breakfast is the most important meal of the day. It is for a good reason. Breakfast breaks the overnight fast. It replenishes the glucose supply to boost your energy levels. Breakfast also provides the essential nutrients that we require for overall good health.
People who eat breakfast often have increased physical activity throughout the day. They also snack less during the day. Skipping breakfast is often associated with increased disease risk, not just obesity but diabetes as well. Breakfast could improve the range of metabolic health, improving the ability to burn fat.
Breakfast should be a nice mix of whole grain carbohydrates, protein and fruit. This will help you cut back on extra calories during the day. A filling breakfast can help you avoid pushing the caloric intake too high and putting on weight.
You may find this recipe in my cookbook “Nancy’s Recipes for Life”, available in my Linwood office and Capellas Oil and Vinegar store in Ocean City.
Whole Wheat Waffles
Ingredients:
- 1 1/3 cup of whole wheat flour
- 1/2 cup of salt
- 1 tbsp of baking powder
- 2 egg yolks
- 2 egg whites
- 1 3/4 cup of skim milk
- 1/2 cup of unsweetened applesauce
- 2 1/2 tsp of Truvia
- 1 tsp of vanilla extract
Directions:
In a large mixing bowl, stir flour, baking powder, Truvia and salt.
In a small mixing bowl, beat egg yolks, milk, vanilla, and applesauce.
Add this mixture to the flour mixture all at once. Stir the mixture until blended.
In a small mixer bowl, beat egg whites until stiff peaks form.
Gently fold beaten egg whites into the original mixture and do not over-mix.
Spray the waffle maker with non-fat cooking spray.
Pour batter into a preheated waffle maker. They take about 3 to 5 minutes, depending on your waffle maker. To keep waffles warm while making the batch, turn the oven on 200 and place the cooked waffles on a wire rack. These waffles freeze well and will reheat in a toaster. This is a much healthier choice than frozen ones from the grocery store.
Serves 5
Nutritional information:
- Calories: 216.3
- Total fat: 2.9 grams
- Cholesterol: 86.7 mg
- Sodium: 595 mg
- Carbohydrates: 38.8 grams
- Dietary fiber: 5.4 grams
- Protein: 11.1 grams
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at www.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2021 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
