Whole-wheat, oatmeal, pecan waffles (or pancakes)

pancakes_2_300x200By Beth Stokes

Growing up, my mom would make me pancakes or waffles every day before school. We’re talking 6:30 every morning, rain, shine or snow drift. She didn’t use whole-wheat flour, but I’ll cut her some slack. Because I am diabetic, I used an alternative to syrup that is similar to the berry topping in the recipe below.

Fresh or frozen fruit was pureed in mom’s blender then zapped for a few seconds in the microwave so it was warm. All I did was pour that over my waffles and my day was off to a naturally sweet start.

This recipe will get your day (or evening; who said waffles were just for breakfast?) off to a sweet start. The whole-wheat flour adds fiber, vitamins and nutrients to your metabolism. Pecans have a good nutrient profile and are packed with numerous health-promoting phytochemicals. The berry topping adds natural sweetness and is high in antioxidants.


For waffles:
1 cup whole-wheat flour
1/2 cup quick-cooking oats
2 teaspoons baking powder
1 teaspoon sugar
1/4 cup unsalted pecans, chopped
2 large eggs, separated
1 1/2 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)


  • 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.
  • 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 to each waffle, and serve.

For pancakes:
Prepare the same way as for waffles, but do not separate eggs.
Mix whole eggs with milk and oil and make pancakes as usual.

Nutrition information
Makes 4 servings.
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




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Beth P. Stokes